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Athlete Date Sort Location Workout Name Description Results
chris gaillard 01/30/2018 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. (DIDN'T DO LAST WEEK)
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 01/30/2018 Vintage CrossFit Dumbbell 16.1 AMRAP 20
25-ft. dumbbell overhead walking lunge (SCALE 25 lb)
8 burpees (2018 standard*)
25-ft. dumbbell overhead walking lunge
8 chest-to-bar pull-ups
*Lateral over dumbbell, must jump feet back and foward		 5 rounds 26 reps
Workout Scaled
chris gaillard 01/29/2018 Vintage CrossFit None For Time
10 Squat Snatch 135/95lbs (scale 8 at 65 lbs)
25 Handstand Push Ups (scale 13)
10 Squat Snatch
25 Handstand Push Ups
10 Squat Snatch

Use Open Standard

Time cap 10:00
Add :01 per rep not completed		 9m 28s
Workout Scaled
chris gaillard 01/29/2018 Vintage CrossFit None EMOM for 15 Minutes
20 KB Swings 53/35lbs (scale 8 at 53 lbs)
20 Goblet Squats 53/35lbs (scale 5 at 53 lbs)
20 Push Ups (scale 15)
Alternate movements each minute

Beginner: 15 reps of each; 35/18; Box Push Ups
Intermediate: 15 reps of each @ Rx weight, 12 Push Ups (female)
Advanced: Rx		 15m 00s
Workout Scaled
chris gaillard 01/28/2018 Vintage CrossFit 24HF Recovery Light weightlifting
-back squat
-overhead press
-incline bench press
-biceps curl
Stretching		 60m 00s
Performed as RX
chris gaillard 01/26/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%		 31 reps
Performed as RX
chris gaillard 01/26/2018 Vintage CrossFit None 3 Rounds
30 Box Jump Overs 24/20" (scale 22)
20 Double Dumbbell Ground to Overhead 35/20s (scale 16@15lb)
Both Clean and Jerks and Snatches are allowed today. Test both before the WOD to see what feels more efficient		 9m 38s
Workout Scaled
chris gaillard 01/22/2018 Vintage CrossFit None WOD #2 ... Every 2:00 until failure
15 Lateral Bar Burpees (scale 8)
10 Power Snatch 135/95lbs (6 at 85 lb)
(20 Minute Cap)
Snatches should be touch and go or light singles. Compare to Power Snatch intervals during Cycle three to pick appropriate weight. Scale to be able to reach the 10 minute mark.		 4 rounds 0 reps
Workout Scaled
chris gaillard 01/22/2018 Vintage CrossFit None WOD #1 ... AMRAP 10 Minutes
5 Deadlift 225/155lbs (scale 185)
10 Box Jumps 24/20"
15 Wallballs 20/14lbs (scale 14 lb to 10')		 4 rounds 0 reps
Workout Scaled
chris gaillard 01/20/2018 Vintage CrossFit None With a partner: (CARLA)
AMRAP 15
30/20 Heavy Jump Ropes
20 Wall Balls
10 Power Cleans, 135/95

Other partner rows for calories. Switch every 30/20.

Score 2: Calories Rowed		 160 reps
Performed as RX
chris gaillard 01/20/2018 Vintage CrossFit None With a partner: (CARLA)
AMRAP 15
30/20 Heavy Jump Ropes (RX)
20 Wall Balls (scale 14 to 10')
10 Power Cleans, 135/95 (scale 95)
5 Strict Pull ups

Other partner rows for calories. Switch every 30/20.

Score 1: Rounds + Reps		 3 rounds 30 reps
Workout Scaled
chris gaillard 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 13 reps
Performed as RX
chris gaillard 01/18/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs (scale 85)

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 3 rounds 36 reps
Workout Scaled
chris gaillard 01/11/2018 Vintage CrossFit None Deadlift
12-12-12
*Heavier than week 2*
Compare to 12/21/2017		 230 lbs
Performed as RX
chris gaillard 01/11/2018 Vintage CrossFit None AMRAP 2 Minutes x 4
Rest 2:00

Dumbbell Thrusters 50/35lbs (scale 30)
Max Double Unders in remaining time
Round 1 - 18 Thrusters
Round 2 - 15 Thrusters
Round 3 - 12 Thrusters
Round 4 - 9 Thrusters

Beginner: 30/15; 100 Singles unders followed by double under attempts
Intermediate: 40/25
Advanced: Rx 		100 reps
Workout Scaled
chris gaillard 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 245-255-260-260-260 lbs
Performed as RX
chris gaillard 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs (scale 95)
7 Handstand Push Ups

Both the HPC and HSPU should be 2 sets or less the whole time.

Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 3 rounds 12 reps
Workout Scaled
chris gaillard 01/08/2018 Vintage CrossFit None Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off		 43 reps
Performed as RX
chris gaillard 01/08/2018 Vintage CrossFit None 5 Rounds
15 Box Jump Overs 24/20" (scale 12 reps)
15 Sumo Deadlift High Pulls 75/55lbs (scale 65)

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#		 12m 26s
Workout Scaled
chris gaillard 01/05/2018 Vintage CrossFit None 5 Rounds
Bike 2/1.5k or Row 750m (scale 3 min row)
1 Max Set Strict Handstand Push Ups

The row should be performed at a medium tempo (2:30 - 3:00). Scale distance appropriately.

Beginner: Perfect Push Ups
Intermediate: Kipping Handstand Push Ups
Advanced: Strict Handstand Push Ups		 36 reps
Workout Scaled
chris gaillard 01/05/2018 Vintage CrossFit None Deadlift
9-9-9
*Heavier than week 1*
Compare to Thursday, December 14, 2017		 235-255-255 lbs
Performed as RX
chris gaillard 12/31/2017 Vintage CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps (scale 75)
7 Knees to elbows
245 pound Deadlift, 7 reps (scale 135)
7 Burpees
7 Kettlebell swings, 2 pood (scale 35)
7 Pull-ups		 46m 23s
Workout Scaled
chris gaillard 12/31/2017 Vintage CrossFit None AMRAP 12 Minutes
20 Front Squats 135/95lbs (scale 15 @ 95)
20 Box Jump Overs 24/20 (scale 15)
20 Pull Ups (scale 15)

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx		 2 rounds 19 reps
Workout Scaled
chris gaillard 12/27/2017 Vintage CrossFit None Back Squat 5x5 at 90% of Last week's 5RM 247 lbs
Performed as RX
chris gaillard 12/23/2017 Vintage CrossFit 12 Days of Christmas WOD (scale) 30 min time cap:
2017 12 Days of Christmas
1 Thruster
2 Front Squats
3 Shoulder to Overhead
4 Deadlifts
5 Bar Facing Burpees
6 Pull Ups
7 Push Ups
8 Air Squats
9 Toes to Bar
10 Handstand Push Ups
11 Overhead Squats
12 Power Snatch

Rx: 135/95
Int: 115/75
Beg: 95/65 (scale 75 lb)		 10 rounds 60 reps
Workout Scaled
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