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Athlete
Date
Location
Workout Name
Description
Results
chris gaillard
12/20/2014
Vintage CrossFit
Endurance 2014-12-20 "12 Days of Christmas"
12 Days of Christmas rep scheme
100 m row
2 burpee broad jumps
3 box jumps 24 in
4 hand release push ups
5 burpees
6 10 m shuttle runs
7 steps walk lunge
8 v ups
9 wall balls 20 lb
10 kb swings 53 lb
11 jumping squats
1200 m run
46m 20s
Performed as RX
chris gaillard
11/28/2014
Vintage CrossFit
Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile
40m 00s
Performed as RX
chris gaillard
11/26/2014
Vintage CrossFit
None
5 rounds, 3 minutes each with 1 minute rest between rounds. Score is total toes to bar.
Round 1
20x10m shuttle runs
7 Clean and Jerks (135/95) - Advanced: 10 C&J
Max reps Toes to bar
Round 2:
18x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 3:
16x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 4:
14x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 5:
12x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
18 reps
Workout Scaled
chris gaillard
11/13/2014
Vintage CrossFit
None
10min AMRAP
30 Calorie Row
20 Alternating Pistols
10 Shoulder to Overhead 135/95
2 rounds 38 reps
Workout Scaled
chris gaillard
11/11/2014
Vintage CrossFit
Jeremy
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
2 rounds 2 reps
Workout Scaled
chris gaillard
11/11/2014
Vintage CrossFit
Ben
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
1 rounds 10 reps
Workout Scaled
chris gaillard
11/11/2014
Vintage CrossFit
Beau
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled 14/8 lbs)
1 rounds 12 reps
Workout Scaled
chris gaillard
11/09/2014
Vintage CrossFit
None
10min EMOM
1 Snatch grip deadlift
1 Power Snatch
1 Overhead Squat
1 Tire Flip
65 lb lbs
Performed as RX
chris gaillard
11/09/2014
Vintage CrossFit
None
Build to heavy 1-rep squat snatch
65 lb lbs
Performed as RX
chris gaillard
11/08/2014
Vintage CrossFit
None
With a partner, split the work in any way
200m farmers carry (2 KBs)
Row 50 Cal
200m farmers carry (2 KBs)
50 Box Jumps
200m farmers carry (2 KBs)
50 Power Cleans
200m farmers carry (2 KBs)
50 Wall Balls
200m farmers carry (2 KBs)
22m 15s
Workout Scaled
chris gaillard
11/03/2014
Vintage CrossFit
None
5min AMRAP
5 Squat Clean Thrusters 165/110
5 Bar Facing Burpees
3 rounds 1 reps
Workout Scaled
chris gaillard
11/02/2014
Vintage CrossFit
Oly 2014-11-02
6 min emom
1 power clean + 3 front squats
Throw a med ball backwards a distance of 10 meters
95 lb lbs
Performed as RX
chris gaillard
11/01/2014
Vintage CrossFit
Endurance 2014-11-01
3 RFT
21-15-9
-v ups
-push ups
-jumping squats
-run 3/4 mile trail (red trail)
28m 48s
Performed as RX
chris gaillard
10/30/2014
Vintage CrossFit
None
5 Work Sets (7 sets advanced)
1 Power Clean + 1 Hang Squat Clean
work sets should be 70% or higher of 1RM
115 lb lbs
Performed as RX
chris gaillard
10/30/2014
Vintage CrossFit
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
14m 42s
Workout Scaled
chris gaillard
10/29/2014
Vintage CrossFit
endurance 2014-10-29
2 RFT
200 m run
rest 1 minute
400 m run
rest 2 minutes
600 m run
rest 3 minutes
400 m run
rest 2 minutes
200 m run
1m 00s
Workout Scaled
chris gaillard
10/28/2014
Vintage CrossFit
None
5 rounds for time of:
Run 400m
15 Thrusters 95/65
20m 57s
Workout Scaled
chris gaillard
10/26/2014
GymBowie
Yoga for cf
1 hour yoga class
1 reps
Performed as RX
chris gaillard
10/26/2014
Vintage CrossFit
Oly 2014-10-26
3 RFT
2 press jerks + 1 split jerk @70-80%
10 m overhead plate lunges
200 m med ball carry (bear hug style)
15m 00s
Workout Scaled
chris gaillard
10/25/2014
Vintage CrossFit
Endurance 2014-10-25 Deck of Dreams II
According to draws from a standard deck:
2-10 reps each for each of
-Med ball sit ups 20 lb
-Slam balls
-Burpees
-Med ball squat cleans
4 sets walking lunge w med ball overhead (aces)
12 hill runs (face cards)
2 bear crawl up the hill (jokers)
40m 00s
Workout Scaled
chris gaillard
10/24/2014
Vintage CrossFit
None
Shoulder Press 3-3-3-3-3
115 lbs
Performed as RX
chris gaillard
10/24/2014
Vintage CrossFit
Betty
5 Rounds
12 Push Presses (135/95)
20 Box Jumps (24/20)
20m 00s
Workout Scaled
chris gaillard
10/22/2014
Vintage CrossFit
MFFL 2014-10 #2 (endurance)
EMOM
for 5 minutes
Run 100 m
Score is the slowest time
0m 19s
Performed as RX
chris gaillard
10/22/2014
Vintage CrossFit
MFFL 2014-10 #3 (endurance)
4 RFT
-13 burpees jumping onto a 25 lb plate
-13 squats
-13 hand release push ups
-14 lunges, alternating legs
-Run 400 m
24m 17s
Performed as RX
chris gaillard
10/20/2014
Vintage CrossFit
MFFL 2014-10 #4
16 min time cap
1000 m row, then
5 RFT
25 pull ups (kipping allowed)
7 shoulder to overhead, 125 lb
For every rep not completed, add one second to time score
17m 34s
Performed as RX
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