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Athlete Date Sort Location Workout Name Description Results
Danny Jobe 09/13/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

2 Rep every 2:00 for 12 Minutes
As heavy as possible		 167 lbs
Performed as RX
Danny Jobe 08/22/2018 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 7m 49s
Performed as RX
Danny Jobe 07/13/2018 Vintage CrossFit None Bench Press

5x3 @ 90%+ 2RM		 225 lbs
Performed as RX
Danny Jobe 07/13/2018 Vintage CrossFit None 4 Rounds
25 Wall Balls 20/14lbs
Bike 12/9 Calories

This should be a sprint! Stay as close to unbroken as you can on the wall balls.

Beginner: 20 Wall Balls 14/10#; 10/7 Calorie Bike
Intermediate/Advanced: Rx		 9m 46s
Performed as RX
Danny Jobe 07/12/2018 Vintage CrossFit None Power Snatch
7x2 80%+		 145 lbs
Performed as RX
Danny Jobe 05/31/2018 Vintage CrossFit None Power Clean 1RM 255 lbs
Performed as RX
Danny Jobe 05/31/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx
 9m 19s
Performed as RX
Danny Jobe 05/30/2018 Vintage CrossFit None Split Jerk 1RM 260 lbs
Performed as RX
Danny Jobe 05/30/2018 Vintage CrossFit None AMRAP 20
30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 8 rounds 31 reps
Performed as RX
Danny Jobe 04/04/2018 Vintage CrossFit None Split Jerk 1RM 255 lbs
Performed as RX
Danny Jobe 04/04/2018 Vintage CrossFit None AMRAP 20:00

30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 8 rounds 31 reps
Performed as RX
Danny Jobe 03/06/2018 Vintage CrossFit None AMRAP 15
Row 5 Calories
5 Wall Balls
Rest :30
Row 10 Calories
10 Wall Balls
Rest :30
15/15, 20/20, etc
Continue in this pattern with :30 rest after each round		 6 rounds 4 reps
Performed as RX
Danny Jobe 02/28/2018 Vintage CrossFit None Split Jerk 2-2-2-2-2-2

Sets 4 & 5 are the heavy sets, lower the weight back to moderate for the final set		 200 lbs
Performed as RX
Danny Jobe 02/28/2018 Vintage CrossFit None AMRAP 12:00
3 Muscle Ups
6 Thrusters 135/95lbs
9 Strict Handstand Push Ups

Handstand Push Ups should be done in 2 sets or less.

Beginner: 6 challenging ring rows; 95/55; 9 Strict Dumbbell Shoulder Press, 35/20#
Intermediate: 3 strict ring pullups, pull the rings as low as possible to the chest/ribs/hips; 115/75; Reduced Volume or ROM Strict HSPU or Box Pike HSPU
Advanced: Rx		 3 rounds 9 reps
Performed as RX
Danny Jobe 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. 		64 reps
Performed as RX
Danny Jobe 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 135 lbs
Performed as RX
Danny Jobe 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 205 lbs
Performed as RX
Danny Jobe 01/15/2018 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

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!		 4 rounds 0 reps
Performed as RX
Danny Jobe 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 175 lbs
Performed as RX
Danny Jobe 09/21/2017 Vintage CrossFit None Strength/Oly
Pause Power Position (aka Hip Position) Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 85%+
Heavier than 9/7/2017		 135 lbs
Performed as RX
Danny Jobe 09/21/2017 Vintage CrossFit None 3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.		 13m 08s
Performed as RX
Danny Jobe 08/21/2017 Vintage CrossFit None Back Squat
5x5 @70%		 225 lbs
Performed as RX
Danny Jobe 08/14/2017 Vintage CrossFit None Back Squat 1RM 320 lbs
Performed as RX
Danny Jobe 08/11/2017 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 46s
Performed as RX
Danny Jobe 08/10/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 69 reps
Performed as RX
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