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Athlete Date Sort Location Workout Name Description Results
chris gaillard 09/21/2014 Vintage CrossFit Endurance 2014-09-21 5 RFT
Row 250 m
10 burpee box jumps
Run 400 m		 29m 59s
Performed as RX
chris gaillard 09/19/2014 Vintage CrossFit None Row 1000m
30 Thrusters 115/75
50 pullups		 14m 00s
Workout Scaled
chris gaillard 09/18/2014 Vintage CrossFit None 3 Rounds
40m (2 gym lengths) walking lunge with med ball overhead
1 Rope Climb
30 Med Ball Situps
1 Rope Climb		 18m 00s
Workout Scaled
chris gaillard 09/16/2014 Vintage CrossFit None Front Squat 3-3-3 with 2-sec pause at the bottom.
then
3 sets of 10 hip squat clean with empty barbell. 		165 lbs
Performed as RX
chris gaillard 09/16/2014 Vintage CrossFit None Run 400m with a sandbag (50/30)
then
25-20-15 reps for time:
Box Jumps (24/20")
Strict Shoulder Press (75/45)		 17m 00s
Workout Scaled
chris gaillard 09/14/2014 Vintage CrossFit - Spotts/Endurance "deck of dreams" Movements determined by drawing from a full deck of cards. Each athlete performs according to the card drawn:
--Each of the 4 suits represents a different movement: burpees, jumping lunges, push ups, and sit ups. Number indicates how many of each is performed. Aces = 11.
--Jacks, queens, and kings each = 1 tall hill.
--Jokers (2) = bear crawl the length of the basketball court and back.
--1 "fold" allowed, i.e., an athlete may choose to sit out 1 round. Otherwise, play the full deck. Cards discarded once played.
--(Optional) 30 minute max time limit
 34m 00s
Workout Scaled
chris gaillard 09/13/2014 rogue endurance None Walk/jog around Memorial Park + added section through neighborhood just east, AMRAP in ~2 hours 2 rounds 0 reps
Performed as RX
chris gaillard 09/10/2014 Vintage CrossFit None 20 min AMRAP
800m run on 2 min rest		 3 rounds 0 reps
Performed as RX
chris gaillard 09/07/2014 rogue endurance None 2 hour AMRAP
Run/walk around memorial park		 2 rounds 0 reps
Performed as RX
chris gaillard 09/06/2014 Vintage CrossFit None 5 hill sprints
50 med ball sit ups
50 mountain climbers
4 hill sprints
40 med ball sit ups
40 mountain climbers
3 hill sprints
30 med ball sit ups
30 mountain climbers
2 hill sprints
20 med ball sit ups
20 mountain climbers
1 hill Sprint
10 med ball sit ups
10 mountain climbers

 39m 36s
Workout Scaled
chris gaillard 09/03/2014 Vintage CrossFit Bring it Ang! 3700m for the 3700 KM that Melissa is moving away
run 400m
20 Push ups
run 400m
10 Sit ups
run 400m
20 Jumping Lunges
run 400m
10 Burpee Broad Jumps
run 400m
20 Burpee Broad Jumps
run 400m
10 Jumping Lunges
run 400m
20 Sit ups
run 400m
10 Push ups
run 400m
bear crawl 100m		 38m 40s
Workout Scaled
chris gaillard 09/01/2014 Vintage CrossFit Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 44m 00s
Workout Scaled
chris gaillard 08/30/2014 Vintage CrossFit endurance 2014-08-30 "Row Sandwich"

500 m row

5 rounds:
15 sandbag bear complex, 50 lb
400 m run

500 m row 		43m 00s
Performed as RX
chris gaillard 08/22/2014 St. Lucia 2014-08-22 3 RFT
30 push ups
40 sit ups
50 squats		 17m 30s
Performed as RX
chris gaillard 08/18/2014 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
40 Push Press (45/35)
20 Calorie Row		 20m 00s
Workout Scaled
chris gaillard 08/16/2014 Vintage CrossFit spotts park the 45s (endurance 2014-08-16) For time
45 sandbag-facing burpees
Run up and down tall hill once with 30 lb sandbag
45 lunges holding sandbag
Run up and down tall hill once with 30 lb sandbag
45 push ups
Run up and down tall hill once with 30 lb sandbag
45 sit ups
Run up and down tall hill once with 30 lb sandbag		 17m 45s
Performed as RX
chris gaillard 08/15/2014 Vintage CrossFit None Run 400m
20 Toes to bar
30 Thrusters 65/45
Run 800m
30 Thrusters 65/45
20 Toes to bar
Run 400m		 25m 00s
Performed as RX
chris gaillard 07/19/2014 Vintage CrossFit Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 1h 5m 09s
Workout Scaled
chris gaillard 07/04/2014 Vintage CrossFit Zeus Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps		 44m 22s
Workout Scaled
chris gaillard 05/31/2014 Vintage CrossFit Endurance 2014-05-31 Spotts
Three 6-minute rounds AMRAP
1st round: 5 burpees, 1 tall hill, repeat for 6 min
2nd: 10 jumping lunges, 1 tall hill, repeat ...
3rd: 15 mountain climbers, 1 tall hill, repeat ...
2-minute rest between rounds		 10 rounds 0 reps
Workout Scaled
chris gaillard 05/29/2014 Vintage CrossFit None AMRAP 12
With a partner
Partner 1 does AMRAP Wall Balls while partner 2 does a 60m farmers carry with two 70/53 KBs (30m is from front fence to back wall of gym), then partners switch
Score is total wall balls		 150 reps
Workout Scaled
chris gaillard 05/29/2014 Vintage CrossFit None Back Squat 1-1-1 295 lbs
Performed as RX
chris gaillard 05/26/2014 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 41m 28s
Workout Scaled
chris gaillard 05/23/2014 Vintage CrossFit None Back Squat 5
Back Squat 3-3
Back Squat 2-2-2		 265 lbs
Performed as RX
chris gaillard 05/23/2014 Vintage CrossFit None Buy-in: 800m run
then
3 RFT
40 Situps
30 Pushups
20 Shoulder to Overhead (95/65)		 16m 34s
Workout Scaled
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