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Athlete Date Sort Location Workout Name Description Results
chris gaillard 10/20/2015 Vintage CrossFit None 7 min AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees		 3 rounds 18 reps
Workout Scaled
chris gaillard 10/19/2015 Vintage CrossFit None In 15 min
Build to a heavy Squat Snatch from the High Hang		 75 lbs
Performed as RX
chris gaillard 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 13 reps
Workout Scaled
chris gaillard 10/16/2015 Vintage CrossFit None 5 x 10 Alternating Front Rack Lunges 115-115-115-115-115 lbs
Performed as RX
chris gaillard 10/16/2015 Vintage CrossFit None 5 min AMRAP
5 Shoulder to Overhead (95/65)
5 Front Squats (95/65)
*Any time the bar is dropped, perform 5 burpees		 4 rounds 5 reps
Workout Scaled
chris gaillard 10/15/2015 Vintage CrossFit Pennies Pennies (via MisFit Athletics)
For Time
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*if 3 rep touch and go squat clean is less than 225, reduce the loading
*Substitute for MU:
- Jumping Muscle Ups
- 6 Challenging Pull Ups + 6 Strict Ring Dips		 17m 48s
Workout Scaled
chris gaillard 10/15/2015 Vintage CrossFit None In 10 min find a heavy 3 Rep Touch-and-Go Squat Clean 115 lbs
Performed as RX
chris gaillard 10/14/2015 Vintage CrossFit None 3 Rounds
21 Cal Row
15 Toes to Bar
9 Hand Stand Push Up		 15m 15s
Performed as RX
chris gaillard 10/13/2015 Vintage CrossFit None 13 min AMRAP
50 Wall ball (20/14)
30 Power Snatch (75/55)
40 Wall Ball (20/14)
30 Power Snatch (95/65)
30 Wall Ball (20/14)
30 Power Snatch (115/75)
20 Wall Ball (20/14)
30 Power Snatch (135/95)
10 Wall Ball (20/14)
Power Snatch (155/105)		 108 reps
Workout Scaled
chris gaillard 10/12/2015 Vintage CrossFit None For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 60m 00s
Workout Scaled
chris gaillard 10/09/2015 Vintage CrossFit None 4 Rounds for Time:
4 Power Cleans (155/105)
4 Front Squats (155/105)
4 Shoulder to Overhead (155/105)
4 Front Rack Lunges (155/105)		 6m 31s
Workout Scaled
chris gaillard 10/08/2015 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 68 reps
Performed as RX
chris gaillard 10/05/2015 Vintage CrossFit None 5 x 3 Front Squat (33X3* protocol)
*33X3 = 3 sec Decent, 3 Sec Pause at the bottom, Explosive drive out, 3 sec hold at the top.		 95-115-115-125-135 lbs
Performed as RX
chris gaillard 10/05/2015 Vintage CrossFit None 5 min AMRAP
3 Deadlift (275/185)
3 Burpee Box Jumps (30/24)
- Immediately followed by -
800m jog, not for time		 5 rounds 0 reps
Workout Scaled
chris gaillard 10/02/2015 Vintage CrossFit None Deadlift 3RM 325 lbs
Performed as RX
chris gaillard 10/02/2015 Vintage CrossFit None 10 Rounds for Time (15 minute cap)
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps		 15m 00s
Workout Scaled
chris gaillard 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 37m 34s
Performed as RX
chris gaillard 09/28/2015 Vintage CrossFit None 3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees		 5m 39s
Workout Scaled
chris gaillard 09/26/2015 Vintage CrossFit None 4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups		 36m 04s
Workout Scaled
chris gaillard 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 175 lbs
Performed as RX
chris gaillard 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 5 rounds 10 reps
Performed as RX
chris gaillard 09/23/2015 Vintage CrossFit Mini Murph Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest		 25m 32s
Performed as RX
chris gaillard 09/23/2015 Vintage CrossFit None 5 rounds for max laps
4 min max effort straights, recover curves
2 min recovery between rounds		 2,800 m
Performed as RX
chris gaillard 09/21/2015 Vintage CrossFit None EMOM 10
Evens: 10 Strict Pull Ups
Odds: 10 Strict Ring Dips		 70 reps
Performed as RX
chris gaillard 09/21/2015 Vintage CrossFit None For Time
800m Run
30 Burpees
5 Rope Climbs		 13m 31s
Workout Scaled
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