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Athlete Date Sort Location Workout Name Description Results
Francis Macalintal 11/13/2014 Vintage CrossFit None 10min AMRAP
30 Calorie Row
20 Alternating Pistols
10 Shoulder to Overhead 135/95		 2 rounds 20 reps
Performed as RX
Francis Macalintal 11/10/2014 Vintage CrossFit None Deadlift 5-5-5-5-5 225-245-265-285-305 lbs
Performed as RX
Francis Macalintal 11/10/2014 Vintage CrossFit None Run 400m
30 KB Swings (53/35)
Run 400m
25 KB Swings
Run 400m
20 KB Swings		 11m 11s
Performed as RX
Francis Macalintal 11/05/2014 Vintage CrossFit None Box Jump 24/20" 30-24-18-12-6
HSPU 15-12-9-6-3
Advanced: 4" deficit on 45# plates		 10m 13s
Performed as RX
Francis Macalintal 11/04/2014 Vintage CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters		 5 rounds 0 reps
Performed as RX
Francis Macalintal 11/03/2014 Vintage CrossFit None 5min AMRAP
5 Squat Clean Thrusters 165/110
5 Bar Facing Burpees		 3 rounds 2 reps
Workout Scaled
Francis Macalintal 10/27/2014 Vintage CrossFit None 21-15-9 reps for time of:
Power Clean 155/105
Bar Facing Burpees		 11m 20s
Workout Scaled
Francis Macalintal 10/23/2014 Vintage CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 0 rounds 60 reps
Performed as RX
Francis Macalintal 10/23/2014 Vintage CrossFit None 3 Working Sets of the Complex
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
*do not drop the bar		 135-155-165 lbs
Performed as RX
Francis Macalintal 10/22/2014 Vintage CrossFit None Every 2 Minutes for as long as possible

Round 1: 0:00 2:00
20 Double Unders
2 OHS (95/65)
2 Toe to Bars
2 KB Swings (2/1.5)

Round 2: 2:00 4:00
20 Double Unders
4 OHS (95/65)
4 Toe to Bars
4 KB Swings (2/1.5)

Round 3: 4:00 6:00
20 Double Unders
6 OHS (95/65)
6 Toe to Bars
6 KB Swings (2/1.5)

Continuing in this fashion, increasing the number of OHS / Toe to Bars / KB Swings each round		 4 rounds 35 reps
Performed as RX
Francis Macalintal 10/21/2014 Vintage CrossFit None Front Rack Lunges
5 x 10 (5 each leg)		 95-115-135-145 lbs
Performed as RX
Francis Macalintal 10/21/2014 Vintage CrossFit None 21-15-9
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes		 5m 16s
Performed as RX
Francis Macalintal 10/16/2014 Vintage CrossFit None 5 reps, one every 30 sec
1 Hip Power Snatch
Rest/adjust weights, then at 4:00
5 reps, one every 30 sec
1 Hang Power Snatch from below the knee
Rest/adjust weights, then at 8:00
5 reps, one every 30 seconds
1 Power Snatch		 75-95-115 lbs
Performed as RX
Francis Macalintal 10/16/2014 Vintage CrossFit None 5 RFT
15 KB Swings (53/35)
15 Burpees		 11m 26s
Performed as RX
Francis Macalintal 10/07/2014 Vintage CrossFit None Split Jerk 1RM 195 lbs
Performed as RX
Francis Macalintal 10/07/2014 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 23s
Workout Scaled
Francis Macalintal 10/06/2014 Vintage CrossFit None 3 rounds with 2 minutes rest between rounds
4 min AMRAP
Row 250m
25 KB Swings 53/35
Max reps burpee box jumps 24"/20" (facing the box)

Score is total burpee box jumps 		45 reps
Performed as RX
Francis Macalintal 10/06/2014 Vintage CrossFit None Snatch Grip behind the neck push press 3-3-3
Heaving Snatch Balance 3-3-3		 95-125-135 lbs
75-95-125 lbs
Performed as RX
Francis Macalintal 09/30/2014 Vintage CrossFit None 7min AMRAP
3-6-9-etc ascending
Thruster 95/65
Toes to bar		 72 reps
Performed as RX
Francis Macalintal 09/30/2014 Vintage CrossFit None With a partner, row 3000m switching every 300m 11m 30s
Performed as RX
Francis Macalintal 09/29/2014 Vintage CrossFit None 12 minutes to build to heavy set of:
1 Hang Squat Clean from below the knee + 1 Push Jerk + 1 Split Jerk		 95-115-135-155-165 lbs
Performed as RX
Francis Macalintal 09/29/2014 Vintage CrossFit None 5 Rounds
5 One-arm KB Clean and Jerk, each arm (advanced use two kettlebells)
20 Alternating Jumping Lunges 		7m 22s
Performed as RX
Francis Macalintal 09/16/2014 Vintage CrossFit None Front Squat 3-3-3 with 2-sec pause at the bottom.
then
3 sets of 10 hip squat clean with empty barbell. 		135-185-205 lbs
Performed as RX
Francis Macalintal 09/16/2014 Vintage CrossFit None Run 400m with a sandbag (50/30)
then
25-20-15 reps for time:
Box Jumps (24/20")
Strict Shoulder Press (75/45)		 11m 19s
Performed as RX
Francis Macalintal 09/15/2014 Vintage CrossFit None 10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m		 2 rounds 35 reps
Performed as RX
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