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Athlete Date Sort Location Workout Name Description Results
chris gaillard 12/10/2015 Vintage CrossFit None Shoulder Press 3-3-3 @ 50-70% - should be a light to moderate shoulder warmupDescription:Push Jerk 1-1-1-1-1, build to a max 145 lbs
Performed as RX
chris gaillard 12/08/2015 Vintage CrossFit None Front Squat 5 @ 65%
Front Squat 5 @ 70%
Front Squat 3-3-3-3 @ 75%+		 155-175-185-185-205-185 lbs
Performed as RX
chris gaillard 12/08/2015 Vintage CrossFit None In 8 minutes:
Row 1000m/800m
AMRAP in remaining time:
10 Toes to Bar
15 Wall Balls
-Rest 2 minutes-
In 5 minutes:
Row 600m/500m
AMRAP in remaining time: **
10 Toes to Bar
15 Wall Balls

**Pick up where you ended after first AMRAP		 2 rounds 0 reps
Performed as RX
chris gaillard 12/06/2015 Vintage CrossFit Endurance 2015-12-06 3 RFT
Reverse Park Perimeter Run
8 hills		 37m 46s
Workout Scaled
chris gaillard 12/05/2015 Vintage CrossFit None AMRAP 20
20 med ball sit ups, 20 lb med ball
15 calorie row
10 burpee tire jumps, 24 inch height
5 strict pull ups		 4 rounds 2 reps
Performed as RX
chris gaillard 12/03/2015 Vintage CrossFit None AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips		 145 reps
Workout Scaled
chris gaillard 12/03/2015 Vintage CrossFit None Bench Press 5-5-5-5-5 @ 70%+, climbing 135-155-175-195-205 lbs
Performed as RX
chris gaillard 12/01/2015 Vintage CrossFit None Beginner: Hollow Swings, Kipping Pullups and Kipping Chest to Bar Pullups
Intermediate: Butterfly kipping
Advanced: 3-5 sets of butterfly pullups or C2B Pullups
Advanced+: 3-5 sets of 4 Pullups + 3 C2B PU + 2 MU (Unbroken)

15-12-9-6 reps of:
Power Clean 155/105
Toes to Bar
Push Jerk
Box Jump		 20m 04s
Workout Scaled
chris gaillard 11/30/2015 Vintage CrossFit None Deadlift 5-5-5 @ 75% or higher
Compare to 7's performed on 10/29/2015, all set should be heavier than 7's		 305-315-325 lbs
Performed as RX
chris gaillard 11/30/2015 Vintage CrossFit None AMRAP 12
Run 200m
Row 250m
30 Pushups

Scale pushup volume so pushup segment can be completed		 3 rounds 299 reps
Performed as RX
chris gaillard 11/29/2015 Vintage CrossFit Endurance 2015-11-29 For Time:
Buy in:
1K row
then
10-9-8-7-6-5-4-3-2-1
Walking Lunge w/ a medicine ball
Burpee
then
800m run		 19m 09s
Performed as RX
chris gaillard 11/28/2015 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 196 reps
Performed as RX
chris gaillard 11/27/2015 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 29m 19s
Performed as RX
chris gaillard 11/25/2015 Vintage CrossFit None 3 Rounds for time
15 Pullups
25 Thrusters, 45/35
Row 500m

Rest 2 minutes between rounds

Score is total time including two rests		 22m 09s
Performed as RX
chris gaillard 11/25/2015 Vintage CrossFit None Squat Clean 5-5-5 @ 70%, drop each rep 95 lbs
Performed as RX
chris gaillard 11/25/2015 Vintage CrossFit Endurance 2015-11-25 Beep test
Compare to 2015-10-28		 6 rounds 3 reps
Performed as RX
chris gaillard 11/23/2015 Vintage CrossFit None 5 Rounds for time of:
15 Wall Balls
10 Burpees
5 Muscle Ups (Scale to 10 Ring Rows, stress full range of motion. Feet elevated on box if possible)		 13m 31s
Workout Scaled
chris gaillard 11/23/2015 Vintage CrossFit None 3 sets, alternating. Move quickly between A & B but rest as needed between sets
A) 8 reps of 1 Good Morning + 1 Back Squat (115/75)
B) 10 Hurdle Jumps (30/24, Adv: 36/28)		 3 rounds 0 reps
Workout Scaled
chris gaillard 11/22/2015 Vintage CrossFit Endurance 2015-11-22 "Mark Fraser style death march"
15 pylon uphill downhill run course
AMRAP 20
Run the course
Score is number of uphill runs completed		 45 reps
Performed as RX
chris gaillard 11/19/2015 Vintage CrossFit None AMRAP 3 Minutes x 4
200m run buy in
then max rounds + reps
8 Burpee Box Jumps, 24/20
8 Toes to Bar

Rest 1 minute between AMRAPs

Score is total reps of BBJ & T2B completed		 69 reps
Performed as RX
chris gaillard 11/19/2015 Vintage CrossFit None Beginners: 5x5 Dips or Ring Dips
Intermediate: AMRAP 5: 5 Unbroken Strict Ring Dips
Advanced: AMRAP 5: 1 Muscle Up + 5 Unbroken Strict Ring Dips		 10 rounds 0 reps
Performed as RX
chris gaillard 11/18/2015 Vintage CrossFit Endurance 2015-11-18 200 m shuttle (100 + 100)
400
600
800
600
400
200		 19m 26s
Performed as RX
chris gaillard 11/17/2015 Vintage CrossFit None AMRAP 15
15 Pullups (Advanced C2B)
15 Wall Balls
15 Power Snatch 75/55
15 Box Jumps 24/20		 2 rounds 15 reps
Performed as RX
chris gaillard 11/17/2015 Vintage CrossFit None 10x1 Drop Snatch (non heaving) with 5-second hold at bottom @ 30-50% 1RM Squat Snatch
Beginners: Heaving Snatch Balance with 5-second hold at bottom		 65 lbs
Performed as RX
chris gaillard 11/16/2015 Vintage CrossFit None 5 RFT
7 Deadlifts (275/185)
30 Squats
7 Handstand pushups

Compare to 7/31/2014		 16m 12s
Workout Scaled
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