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Athlete Date Sort Location Workout Name Description Results
Francis Macalintal 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 9 reps
Workout Scaled
Francis Macalintal 10/10/2015 Vintage CrossFit None In 10 min establish a max load of the complex:
1 Hang Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat		 115 lbs
Performed as RX
Francis Macalintal 10/10/2015 Vintage CrossFit 2015 CrossFit Team Series Event 6 "RX"
For Time
30 Deadlifts (185/135)
30 Cal Row
30 OHS (95/65)

"Scaled"
For Time:
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 5m 00s
Performed as RX
Francis Macalintal 10/09/2015 Vintage CrossFit None 4 Rounds for Time:
4 Power Cleans (155/105)
4 Front Squats (155/105)
4 Shoulder to Overhead (155/105)
4 Front Rack Lunges (155/105)		 06m 52s
Workout Scaled
Francis Macalintal 10/07/2015 Vintage CrossFit None Overhead Squat
In 15 minutes work up to a Heavy Triple		 165 lbs
Performed as RX
Francis Macalintal 10/07/2015 Vintage CrossFit None Every minute on the minute until failure
20 Double Unders
1 Squat Snatch (115/75)
*Add 1 rep to Squat Snatch after each successful round		 5 rounds 21 reps
Performed as RX
Francis Macalintal 10/05/2015 Vintage CrossFit None 5 x 3 Front Squat (33X3* protocol)
*33X3 = 3 sec Decent, 3 Sec Pause at the bottom, Explosive drive out, 3 sec hold at the top.		 215 lbs
Performed as RX
Francis Macalintal 10/05/2015 Vintage CrossFit None 5 min AMRAP
3 Deadlift (275/185)
3 Burpee Box Jumps (30/24)
- Immediately followed by -
800m jog, not for time		 6 rounds 1 reps
Performed as RX
Francis Macalintal 10/02/2015 Vintage CrossFit None Deadlift 3RM 335 lbs
Performed as RX
Francis Macalintal 10/02/2015 Vintage CrossFit None 10 Rounds for Time (15 minute cap)
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps		 15m 15s
Performed as RX
Francis Macalintal 10/01/2015 Vintage CrossFit Option A Row 5000m 23m 04s
Performed as RX
Francis Macalintal 09/23/2015 Vintage CrossFit Mini Murph Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest		 25m 28s
Performed as RX
Francis Macalintal 09/22/2015 Vintage CrossFit None 10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 57 reps
Performed as RX
Francis Macalintal 09/19/2015 Vintage CrossFit Lift Up Luke 5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups		 2 rounds 28 reps
Performed as RX
Francis Macalintal 09/19/2015 Vintage CrossFit Saturday Part 1 In a 3 min Window
Run 400m
Max Rep Deadlift (135/95)		 53 reps
Performed as RX
Francis Macalintal 09/17/2015 Vintage CrossFit None Deadlift 2-2-2-2-2-2-2-2-2-2
- Work at 60-70% 1RM (keep it the same; focus on technique/consistency)
- 30 sec rest		 265 lbs
Performed as RX
Francis Macalintal 09/16/2015 Vintage CrossFit None Shoulder Press 5-5-5-5-5 (65-70%) 115 lbs
Performed as RX
Francis Macalintal 09/16/2015 Vintage CrossFit None 50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight) 		14m 47s
Performed as RX
Francis Macalintal 09/15/2015 Vintage CrossFit None 12 min AMRAP
12 Unbroken Hang Power Snatch (75/55)
200m Run
*All 12 HPS must be unbroken, or athlete must start the set over 		5 rounds 112 reps
Performed as RX
Francis Macalintal 09/14/2015 Vintage CrossFit None 10 Sets working on Technique
1 Snatch Balance
2 Overhead Squats		 135 lbs
Performed as RX
Francis Macalintal 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 5 rounds 26 reps
Performed as RX
Francis Macalintal 09/09/2015 Vintage CrossFit None Back Squat 1RM 367 lbs
Performed as RX
Francis Macalintal 09/09/2015 Vintage CrossFit None AMRAP 12
10 Pullups
15 Wall Balls (20# to 10'/14# to 9')
20 Kettlebell Swings (53/35)		 2 rounds 23 reps
Performed as RX
Francis Macalintal 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 155 lbs
Performed as RX
Francis Macalintal 09/08/2015 Vintage CrossFit None AMRAP 8
50 Double Unders
15 Power Snatch 95/65		 2 rounds 58 reps
Performed as RX
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