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Athlete Date Sort Location Workout Name Description Results
Eric Root 08/25/2015 Vintage CrossFit Row 1 Row 500m 1m 36s
Performed as RX
Eric Root 08/25/2015 Vintage CrossFit Back Squat Day 8 Back Squat 3-3-3-3-3 @ 87%
Back Rack Hold 2x15 seconds @ 108%		 185-225-245-255-265(2) lbs
Hold @ 325# lbs
Performed as RX
Eric Root 08/25/2015 Vintage CrossFit Row 2 Row 500m 1m 41s
Performed as RX
Eric Root 08/25/2015 Vintage CrossFit Row 3 Row 500m 1m 45s
Performed as RX
Eric Root 08/21/2015 Vintage CrossFit None 5 RFT
7 Squat Cleans 155/105
14 Kettlebell Swings, 53/35		 15m 20s
Workout Scaled
Eric Root 08/20/2015 Vintage CrossFit Back Squat Cycle Day 7 Back Squat 4-4-4-4-4 @ 82% 205-235-245-255-265(2) lbs
Performed as RX
Eric Root 08/17/2015 Vintage CrossFit Back Squat Day 6 Back Squat 5-5-5-5-5 @ 77% 185-205-225-245-245(3) lbs
Performed as RX
Eric Root 08/17/2015 Vintage CrossFit None 5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl		 10m 25s
Performed as RX
Eric Root 08/13/2015 Vintage CrossFit None Run 800m
21 Front Squats, 95/65
12 Bar Facing Burpees
15 Front Squats
9 Bar Facing Burpees
9 Front Squats
6 Bar Facing Burpees		 10m 44s
Performed as RX
Eric Root 08/10/2015 Vintage CrossFit None Beginners: 10 min to work on High Hang Squat Snatch
Intermediate+: 10 min EMOM - 1 Low Hang Squat Snatch		 115 lbs
Performed as RX
Eric Root 08/10/2015 Vintage CrossFit None AMRAP 7
3 Power Snatch, 135/85
3 Chest to Bar Pullups
6 Power Snatch
6 Chest to Bar Pullups
9 Power Snatch
9 Chest to Bar Pullups
12/12, 15/15, etc		 48 reps
Workout Scaled
Eric Root 08/08/2015 Vintage CrossFit None 3 RFT
Row 300m
Run 400m
12 Power Snatch, 75/55		 15m 15s
Performed as RX
Eric Root 08/06/2015 Vintage CrossFit None 200m Sandbag Run (50/30)
15 Push Press 135/95
200m Sandbag Run (50/30)
12 Push Press
200m Sandbag Run (50/30)
9 Push Press
200m Sandbag Run (50/30)
6 Push Press		 12m 20s
Performed as RX
Eric Root 08/06/2015 Vintage CrossFit None Back Squat 4-4-4-4-4-4 @ 80% 245 lbs
Performed as RX
Eric Root 08/04/2015 Vintage CrossFit None 21 Kettlebell Swings, 70/53
21 Ring Pushups
400m run
15 Kettlebell Swings
15 Ring Pushups
400m run
9 Kettlebell Swings
9 Ring Pushups		 9m 27s
Workout Scaled
Eric Root 07/22/2015 Vintage CrossFit 1RM Thruster Thruster 1-1-1-1-1 (10 minutes, from the floor) 95-125-145-155-165-175 lbs
Performed as RX
Eric Root 07/22/2015 Vintage CrossFit Marco 3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.		 19m 22s
Workout Scaled
Eric Root 07/21/2015 Vintage CrossFit Double Hanger 3 RFT
70 Double Unders
7 Hang Power Clean and Jerks 135/95

Advanced:
3RFT
100 Double Unders
7 Hang Power Clean and Jerks 185/115		 12m 59s
Workout Scaled
Eric Root 07/20/2015 Vintage CrossFit None Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS		 17m 35s
Performed as RX
Eric Root 07/20/2015 Vintage CrossFit None 12 minutes
Beginner: Practice Overhead Squats from the rack
Intermediate: Build to heavy Power Snatch + Overhead Squat
Advanced: Build to heavy Squat Snatch + Overhead Squat		 135 lbs
Performed as RX
Eric Root 07/17/2015 Vintage CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound medicine ball
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees		 27m 58s
Workout Scaled
Eric Root 07/14/2015 Vintage CrossFit None Run 1200m
100 Squats
80 Situps
60 Pushups
40 Pullups		 24m 56s
Performed as RX
Eric Root 07/13/2015 Vintage CrossFit None Squat Clean 1-1-1 @ 80-90%
Squat Clean 1-1-1-1 @ 90%+		 185 - 205 lbs
Performed as RX
Eric Root 07/13/2015 Vintage CrossFit None 3 RFT
12 Power Cleans, 155/105
48 Double Unders		 12m 27s
Workout Scaled
Eric Root 07/10/2015 Vintage CrossFit None Row 40 Calories
40 Wall Balls
-rest 2 minutes-
Row 30 Calories
30 Wall Balls
-rest 1 minute-
Row 20 Calories
20 Wall Balls

Advanced: Start at 50 Cal/50 WB and progress down to 60 sec rest and 20/20		 14m 35s
Performed as RX
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