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Athlete Date Sort Location Workout Name Description Results
chris gaillard 12/22/2017 Vintage CrossFit None 21-15-9 (scale 15-10-5)
Hang Squat Snatch 95/65lbs (scale 65)
Ring Dips

Beginner: 55/35; 15-10-5 Perfect Push Ups
Intermediate: 75/50; 15-10-5 Ring Push Ups with straight body
Advanced: Rx

Time domain for the WOD should be <10:00		 9m 11s
Workout Scaled
chris gaillard 12/22/2017 Vintage CrossFit None Push Jerk
5x5 @ 70%		 105 lbs
Performed as RX
chris gaillard 12/20/2017 Vintage CrossFit None 3 Rounds
30 Single Arm Push Press 50/35lbs (scale 35lbs, 30-20-20)
(15 per side)
20 Box Jump Overs 24/20" (scale 12)
15 Handstand Push Ups (scale 8)

The Push press should be unbroken for at least the first round. HSPU should remain 3 sets or less the entire WOD.

Beginner: 35/20#; 20/16"; 5 Wall Walks or 5x Kick Up + :10 HS Hold
Intermediate: Reduce HSPU ROM or Volume
Advanced: Rx		 11m 05s
Workout Scaled
chris gaillard 12/20/2017 Vintage CrossFit None Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off		 95-95-95-95-105 lbs
Performed as RX
chris gaillard 12/19/2017 Vintage CrossFit None Back Squat 5RM 255 lbs
Performed as RX
chris gaillard 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m (scale 200)
15 Toes to Bar (scale 7)
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time
SCORE IS T2Bs + DUs		 158 reps
Workout Scaled
chris gaillard 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees (scale 40)
40 Chest to Bar Pullups (scale30)
30 Deadlift 225/155lbs (scale 155 ...)
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 82 reps
Workout Scaled
chris gaillard 12/18/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets		 95 lbs
Performed as RX
chris gaillard 12/14/2017 Vintage CrossFit None Deadlift
9-9-9
As heavy as possible with total control		 205-225-225 lbs
Performed as RX
chris gaillard 12/14/2017 Vintage CrossFit None AMRAP 15 Minutes
15 Burpee Box Jump Overs 24/20"
10 Alternating Pistols (scale 6 band assisted)
15 Burpee Box Jump Overs 24/20"
20 Pistols (scale 12 band assisted)
15 Burpee Box Jump Overs 24/20"
30 Pistols (scale 10 band assisted + 8 lunges)
etc...

Beginner: 20/16" Burpee Box Step Overs; Steps Walking Lunge or Step Back Slider Lunges
Intermediate: Assisted Pistols (upright or band) or Pistols with front foot on slider
Advanced: Rx (reduce pistol volume in half if appropriate)		 3 rounds 0 reps
Workout Scaled
chris gaillard 12/11/2017 Vintage CrossFit None Push Jerk 1RM 115 lbs
Performed as RX
chris gaillard 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders (scale 40-25-25)
10 Push Jerk 155/105lbs (scale 10-8-8, 95 lb)
4 Bar Muscle Ups (scale 1 attempt, 3 C2Bs)

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx		 2 rounds 33 reps
Workout Scaled
chris gaillard 12/11/2017 Vintage CrossFit None Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus. 		35 reps
Performed as RX
chris gaillard 12/08/2017 Vintage CrossFit None 3 Rounds
9 Power Snatch 135/95lbs (scale 75)
6/4 Ring Muscle Ups (scale 4 H2Rs+6 strict ring dips)

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round		 9m 30s
Workout Scaled
chris gaillard 12/07/2017 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs (scale 75)

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 3 rounds 34 reps
Workout Scaled
chris gaillard 12/07/2017 Vintage CrossFit None 1 Set Max Reps Deadlift at 65%
Target between 10 and 20		 12 reps
Performed as RX
chris gaillard 12/05/2017 Vintage CrossFit None Back Squat 5RM 235 lbs
Performed as RX
chris gaillard 12/05/2017 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee (scale 8)
20 DB Snatch 50/35lbs (scale 16, 40 lbs)

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 9m 03s
Workout Scaled
chris gaillard 12/04/2017 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 125 lbs
Performed as RX
chris gaillard 12/04/2017 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard) (scale 9)
9 Hang Power Snatch 75/55lbs (scale broken)

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 2 rounds 212 reps
Performed as RX
chris gaillard 12/01/2017 Vintage CrossFit None Front squat 1RM 225 lbs
Performed as RX
chris gaillard 12/01/2017 Vintage CrossFit None For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs (scale 55)
20 Bar Muscle Ups

10 Minute Cap		 70 reps
Performed as RX
chris gaillard 11/29/2017 Vintage CrossFit None Push Press 1RM 187 lbs
Performed as RX
chris gaillard 11/29/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65		 3 rounds 213 reps
Performed as RX
chris gaillard 11/28/2017 Vintage CrossFit None For Time
30/21 Calorie Row
9/6 Muscle Ups (scale 12-10-8 C2Bs + Ring Dips)
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups		 10m 58s
Workout Scaled
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