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Athlete Date Sort Location Workout Name Description Results
Eric Root 07/08/2015 Vintage CrossFit None Deadlift 7-7-7 @ 70%+ 195-205-215 lbs
Performed as RX
Eric Root 07/08/2015 Vintage CrossFit None AMRAP 8
12 Box Jumps 30/24"
8 Toes to Bar
4 Strict Handstand Pushups		 4 rounds 8 reps
Workout Scaled
Eric Root 07/07/2015 Vintage CrossFit None Power Snatch 1-1-1-1 @ 80-90%
Power Snatch 1-1-1 @ 90%+ 		125-135-135-135-145-155(f)-155(f)-145 lbs
Performed as RX
Eric Root 07/07/2015 Vintage CrossFit None Run 200m
15 Power Snatch 95/65
Run 200m
15 Overhead Squats 95/65
Run 200m
15 Squat Snatch 95/65
Run 200m		 10m 46s
Performed as RX
Eric Root 07/04/2015 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (95lbs)
Run 400m		 39m 40s
Workout Scaled
Eric Root 07/02/2015 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 75%+
Advanced: @ 80%+		 205-225-225-245-245 lbs
Performed as RX
Eric Root 07/02/2015 Vintage CrossFit None 20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs		 8m 10s
Workout Scaled
Eric Root 07/01/2015 Vintage CrossFit None Power Snatch 2-2-2-2-2 @ 85%, drop each rep 145(f) - 135 lbs
Performed as RX
Eric Root 07/01/2015 Vintage CrossFit None 3 RFT
Row 500m
20 Steps Walking Lunge with sandbag (50/30)
10 Muscle Ups (15 Strict Ring Rows with full ROM: hands to chest)		 14m 17s
Workout Scaled
Eric Root 06/26/2015 Vintage CrossFit None 5 RFT
Row 250m
21 Ring Pushups
21 Kettlebell Swings 53/35		 21m 36s
Workout Scaled
Eric Root 06/24/2015 Vintage CrossFit None AMRAP 10
20 Sumo Deadlift High Pull 75/55
10 Knee to Elbow
2 Gym Length bear crawls		 3 rounds 21 reps
Workout Scaled
Eric Root 06/22/2015 Vintage CrossFit None Power Snatch 2-2-2-2-2-2-2 @ 80%
Drop each rep		 75-95-115-135-135-145-145 lbs
Performed as RX
Eric Root 06/22/2015 Vintage CrossFit None AMRAP 6
5 Power Snatch 95/65
5 Overhead Squats 95/65
10 Box Jumps 24/20"		 4 rounds 7 reps
Workout Scaled
Eric Root 06/19/2015 Vintage CrossFit None For total time:
Run 400m
30 Burpees to 6" target
-rest 90 sec-
Run 400m
25 Burpees to 6" target
-rest 90 sec-
Run 400m
20 Burpees to 6" target

Advanced: 20/10# weight vest		 13m 20s
Performed as RX
Eric Root 06/19/2015 Vintage CrossFit None Skill: Teach split jerk
Beginners - 5x3 split jerk
Intermediate+: 5 work sets of: 1 Push Press + 1 Push Jerk + 1 Split Jerk		 135-145-145-155-155 lbs
Performed as RX
Eric Root 06/17/2015 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 13m 43s
Workout Scaled
Eric Root 06/15/2015 Vintage CrossFit None 3 Rounds for time of:
30 Kettlebell Swings 53/35
25 Wall Balls 20/14
20 Pullups		 19m 54s
Workout Scaled
Eric Root 06/15/2015 Vintage CrossFit None 7x2 Squat Clean, drop between reps
70% of 1RM Squat Clean		 115-135-145-155-155-165-165 lbs
Performed as RX
Eric Root 06/12/2015 Vintage CrossFit None AMRAP 12
5 Clean and Jerks, 155/105
10 Toes to Bar
15 Box Jumps 24/20		 3 rounds 15 reps
Workout Scaled
Eric Root 06/12/2015 Vintage CrossFit None Box Jump 3-3-3-3-3 30 in
Workout Scaled
Eric Root 06/10/2015 Vintage CrossFit None 5x3 Power Cleans at 80%, drop between each rep
Advanced: Push Jerk after the 3rd rep		 115-135-155-165-165 lbs
Performed as RX
Eric Root 06/10/2015 Vintage CrossFit None AMRAP 8
1000m/800m row buy in
then
12 KB Swings 53/35
12 Squats		 3 rounds 10 reps
Workout Scaled
Eric Root 06/09/2015 Vintage CrossFit None 4 RFT
15 Burpees to 6" target
15m Handstand Walk (30m crab walk)
15 Deadlifts 185/125		 18m 59s
Workout Scaled
Eric Root 06/04/2015 Vintage CrossFit None AMRAP 12
5 Muscle Ups (5 Pullups + 5 Ring Dips)
10 Deadlifts 225/155
50 Double Unders		 3 rounds 20 reps
Workout Scaled
Eric Root 06/04/2015 Vintage CrossFit None Shoulder Press 3RM 65-85-105-115-125 lbs
Performed as RX
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