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Athlete Date Sort Location Workout Name Description Results
chris gaillard 02/21/2018 Vintage CrossFit None Split Jerk 5x3
Sets 3 & 4 should be your heavy sets. Drop the weight down to a moderate load for the fifth set.		 75-85-95-105-115-105 lbs
Performed as RX
chris gaillard 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 5 rounds 0 reps
Performed as RX
chris gaillard 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85 ... Intermediate: 185/125 ... Advanced: Rx ... Competitor: 275/185
The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus.		 0 rounds 55 reps
Performed as RX
chris gaillard 02/17/2018 Vintage CrossFit None With a partner (Tres)
AMRAP 16
25/20 Heavy Jump Rope, each while partner holds Wall Sit
20/15 Calorie Row, each while partner holds Low Plank
15 Bench Press, 155/95, split reps any way with partner spoting (adv 157)

Scale Bench Press weight so you can perform 3+ reps per set for the duration of the WOD		 3 rounds 50 reps
Performed as RX
chris gaillard 02/16/2018 Vintage CrossFit 24HF recovery light weightlifting
stretching		 45m 00s
Performed as RX
chris gaillard 02/15/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime		 2m 54s
Performed as RX
chris gaillard 02/15/2018 Vintage CrossFit None 8 Rounds
30 Double Unders (scale 30, then 20 all other rounds)
3 Power Snatch 165/110lbs (scale 95 lbs)

Time cap: 12:00. Scale the power snatch weight at/below 80% of your 1RM.

Beginner: 50 Single Unders + DU attempt at the end of every set; 95/65
Intermediate: 20 DU; 125/85
Advanced: Rx		 7 rounds 1 reps
Workout Scaled
chris gaillard 02/14/2018 Vintage CrossFit None Five 6:00 Rounds
30 Wallballs 20/14lbs (scale 21@14 to 10')
15 HSPU (scale 10)
Max Calories on Rower or Bike or Ski Erg in remaining time
No Rest. On earlier rounds you should have 2+ minutes on the machine, and later rounds 1+ minutes.
Score is calories on Row/Bike/Ski		 85 reps
Workout Scaled
chris gaillard 02/14/2018 Vintage CrossFit None Gymnastics
HSPU Technique Work
then
EMOM 5:00
Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable		 15 reps
Performed as RX
chris gaillard 02/13/2018 Vintage CrossFit None Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (scale 8, 10 ...) (scale 65 lbs)
10 chest-to-bar pull-ups (scale 8, 10 ...)

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx: 95/65; Chest to Bar Pullups
Scaled: 65/45; Chin over Bar Pullups or Jumping Chest to Bar Pullups (head 6" below bar)		 1 rounds 24 reps
Workout Scaled
chris gaillard 02/13/2018 Vintage CrossFit None Back Squat
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set Max effort reps at chosen weight.		 11 reps
Performed as RX
chris gaillard 02/12/2018 Vintage CrossFit 24HF recovery light weightlifting
stretching		 60m 00s
Performed as RX
chris gaillard 02/11/2018 Vintage CrossFit None Every 4 minutes for 8 Rounds (scale 6 rounds)
5 D-Ball Cleans (100/70)
Shuttle Sprint (5-10-15-10-5)		 6 rounds 0 reps
Workout Scaled
chris gaillard 02/09/2018 Vintage CrossFit None AMRAP 20 Minutes
3 Rounds of "Cindy"
3 Squat Cleans 155/105lbs (scaled 75-85-95-105)
Add 10/5lbs each Round

Beginner: 3-6-9 "Cindy"; 95/55
Intermediate: 135/85
Advanced: Rx		 13 rounds 23 reps
Workout Scaled
chris gaillard 02/09/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%		 27 reps
Performed as RX
chris gaillard 02/06/2018 Vintage CrossFit None Back Squats
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 13 reps
Performed as RX
chris gaillard 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.) (scale 95 lb)
5 snatches (115 / 75 lb.) (scale 95 lb)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 2 rounds 26 reps
Workout Scaled
chris gaillard 02/06/2018 Vintage CrossFit CrossFit Open 15.1A Description:
1-rep-max clean and jerk
6-minute time cap		 115 lbs
Performed as RX
chris gaillard 02/05/2018 Vintage CrossFit None 4 Rounds
15 Clean and Jerk 135/95lbs (scale 9@75)
15 Bar Facing Burpees (scale 9)

Time cap 12:00

Beginner: 10 reps of each, 95/65#
Intermediate: 12 reps of each, 115/75#
Advanced: Rx		 11m 30s
Workout Scaled
chris gaillard 02/05/2018 Vintage CrossFit None Every 5 Minutes for 15:00
Row 500/400m
8 Deadlifts 255/175 (scale 185)

Refer to your deadlift 9's or 12's from previous cycle to determine an appropriate weight. The deadlifts should be performed as a single, unbroken set. You may adjust weight between rounds. 		15m 00s
Performed as RX
chris gaillard 02/04/2018 Vintage CrossFit None Every 30 seconds for 30 minutes
1 squat clean
1 split jerk		 30m 00s
Performed as RX
chris gaillard 02/03/2018 Vintage CrossFit 24HF recovery Light weightlifting
Stretching		 60m 00s
Performed as RX
chris gaillard 02/01/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 62.5%
Rack/Unrack anytime
Beat your time from last week! (I didn't do this last week)		 3m 03s
Performed as RX
chris gaillard 02/01/2018 Vintage CrossFit None AMRAP 14 Minutes
10 Kettlebell Deadlift 53/35s
20 Dumbbell Front Squats 50/35lbs (scale 10@35)
10 HSPU (Open Standard) (scale 8)
We're looking for 4+ rounds out of everyone with advanced athletes getting 5+		 4 rounds 10 reps
Workout Scaled
chris gaillard 01/31/2018 Vintage CrossFit None 3 x 5:00
100 Double Unders (scale less DUs)
AMRAP CTB Pull Ups (scale butterfly PUs)
Rest 3:00
(Do not exceed 40 CTB per interval)
Focus on performing large sets of pull ups. The goal is not to accumulate max singles but to practice technique and connecting multiple reps.		 296 reps
Performed as RX
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