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Athlete Date Sort Location Workout Name Description Results
chris gaillard 10/19/2017 Vintage CrossFit None AMRAP 15 Minutes
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs (scale 40 lbs)
10 Toes to Bar

Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20; 10 Gymnastics Crunches
Intermediate: 40/25; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx		 3 rounds 1004 reps
Workout Scaled
chris gaillard 10/19/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
*Drop and reset each rep

then

7x1 @ 80-90%		 145 lbs
Performed as RX
chris gaillard 10/17/2017 Vintage CrossFit Endurance 2017-10-15 Ladder sprint/jog
Sprint 1 min, jog/walk 1 min
Sprint 2 min, jog/walk 2 min
Sprint 3 min, jog/walk 3 min
Sprint 4 min, jog/walk 4 min
Sprint 5 min, jog/walk 5 min
Sprint 4 min, jog/walk 4 min
Sprint 3 min, jog/walk 3 min
Sprint 2 min, jog/walk 2 min
Sprint 1 min, jog/walk 1 min		 30m 00s
Performed as RX
chris gaillard 10/16/2017 Vintage CrossFit None Snatch
6x3 @ 70-75%
Snatch percentage work, STICK TO THE PERCENTAGE!

Drop and reset each rep		 85 lbs
Performed as RX
chris gaillard 10/16/2017 Vintage CrossFit None 15 Back Squats 185/125lbs (scale 97)
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

Beginner: 105/75
Intermediate: 155/105
Advanced: Rx
Competitor: 225/155		 6m 43s
Workout Scaled
chris gaillard 10/15/2017 Vintage CrossFit "Partner Cindy" Partner Cindy
25 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
*With a partner, alternate rounds
Think of this as sprint intervals. Find someone you normally compete with and dont let them rest. Aim to finish each round in 45 seconds. Scale appropriately.
 32 rounds 0 reps
Workout Scaled
chris gaillard 10/12/2017 Vintage CrossFit Endurance 2017-10-12 200m run
100m rest
200m run
100m rest
400m run
100m rest
400m run
100m rest
200m run
100m rest
200m run

 60m 00s
Workout Scaled
chris gaillard 10/11/2017 Vintage CrossFit None Push Press 1RM 185 lbs
Performed as RX
chris gaillard 10/11/2017 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

The goal is to complete at least four full rounds. Scale appropriately.

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: C2B		 3 rounds 221 reps
Performed as RX
chris gaillard 10/08/2017 Vintage CrossFit None AMRAP 36
In roughly 45 seconds of work, 15 seconds of transition time each
Bike (scale 6-10 cal)
DUs (scale 20)
Run (scale100-150m)
Overhead Squats (scale 4-8)
Row (scale 10 cal)
Rest Increment, if needed, otherwise 10 burpees (scale rest)		 36m 00s
Performed as RX
chris gaillard 10/06/2017 Vintage CrossFit None Deadlift 3RM 400 lbs
Performed as RX
chris gaillard 10/06/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups (scale C2Bs + ring dips)
Squat Snatch 135/95lbs (scale 65)
Time Cap 8:00

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx		 8m 11s
Performed as RX
chris gaillard 10/05/2017 Vintage CrossFit None 2016 Regionals
Snatch Pyramid
10 Squat Snatch 135/95lbs (40)
8 Squat Snatch 155/105lbs (45)
6 Squat Snatch 185/115lbs (55)
4 Squat Snatch 205/135lbs (65)
2 Squat Snatch 225/155lbs (70)
11 Minute Cap		 10m 58s
Workout Scaled
chris gaillard 10/05/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (scale 55 lb)
3 bar muscle-ups (scale 1)

Men use 75 lb.
Women use 55 lb.		 54 reps
Workout Scaled
chris gaillard 10/04/2017 Vintage CrossFit None Shoulder Press 1RM 155 lbs
Performed as RX
chris gaillard 10/04/2017 Vintage CrossFit None AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs (scale 65 lbs)
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx
 5 rounds 4 reps
Workout Scaled
chris gaillard 10/01/2017 Vintage CrossFit None 30-24-18 Dumbbell Snatch 50/35 (scale 20-15-10 @ 35)
15-12-9 Bar Muscle Up (9BMUS-3BMUs+6BC2Bs-6BC2Bs)

Beginner: 35/20; Burpee Jumping Pull Up
Intermediate: 40/25; Burpee Chest to Bar Pull Up or scale Bar MU reps to 9-6-3
Advanced: Rx		 10m 20s
Workout Scaled
chris gaillard 10/01/2017 Vintage CrossFit Endurance 2017-10-01 With a partner, 10 rounds.
Run 200 m, tag partner who runs 200 m, then jog/walk across middle part of field to other side of track to be tagged and perform your next run.
(Coach was Art Sherry)		 2,000 m
Performed as RX
chris gaillard 09/30/2017 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 13m 02s
Performed as RX
chris gaillard 09/29/2017 Vintage CrossFit None Back Squat
4x4 @ 70%		 225-255-255-255 lbs
Performed as RX
chris gaillard 09/29/2017 Vintage CrossFit None 4 Rounds
12 Power Snatch 95/65lbs (scale 55)
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time. 		13m 00s
Workout Scaled
chris gaillard 09/27/2017 Vintage CrossFit None Strict Press
2x10

then

5 Rep every 3:00 for 12 Minutes
AHAP		 112 lbs
Performed as RX
chris gaillard 09/27/2017 Vintage CrossFit None AMRAP 15 Minutes
50' Farmer's Carry, 70/53 KBs (scale 53)
50 Double Unders (scale 30)
10 DB Push Press 50/35s (scale 35)		 5 rounds 0 reps
Workout Scaled
chris gaillard 09/22/2017 Vintage CrossFit None Back Squat
3x3 @ 90%		 275 lbs
Performed as RX
chris gaillard 09/22/2017 Vintage CrossFit None Shuttle Sprints x 5 (SCALE 4 rounds)
2-3 Warm Ups at 70%/80%/90% intensity
then
For Time
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
Rest 2:00		 2m 03s
Workout Scaled
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