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Athlete Date Sort Location Workout Name Description Results
Francis Macalintal 09/07/2015 Vintage CrossFit Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 50m 00s
Workout Scaled
Francis Macalintal 08/28/2015 Vintage CrossFit Back Squat Day 9 Back Squat 5-5-5-5 @ 79% 285 lbs
Performed as RX
Francis Macalintal 08/28/2015 Vintage CrossFit None 20 Slam Balls (50/30)
35 Pushups
50 Double Unders (Advanced 100 DU)
35 Pushups
20 Slam Balls		 7m 29s
Performed as RX
Francis Macalintal 08/25/2015 Vintage CrossFit Back Squat Day 8 Back Squat 3-3-3-3-3 @ 87%
Back Rack Hold 2x15 seconds @ 108%		 320 lbs
Performed as RX
Francis Macalintal 08/25/2015 Vintage CrossFit Row 1 Row 500m 1m 38s
Performed as RX
Francis Macalintal 08/25/2015 Vintage CrossFit Row 2 Row 500m 1m 51s
Performed as RX
Francis Macalintal 08/25/2015 Vintage CrossFit Row 3 Row 500m 2m 03s
Performed as RX
Francis Macalintal 08/18/2015 Vintage CrossFit None 4 RFT
9 Hang Power Snatch, 95/65
15 Burpees
Run 400m		 21m 43s
Performed as RX
Francis Macalintal 08/17/2015 Vintage CrossFit Back Squat Day 6 Back Squat 5-5-5-5-5 @ 77% 275 lbs
Performed as RX
Francis Macalintal 08/17/2015 Vintage CrossFit None 5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl		 10m 43s
Performed as RX
Francis Macalintal 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 47s
Performed as RX
Francis Macalintal 08/11/2015 Vintage CrossFit Back Squat Day 4 Back Squat 3-3-3-3-3 @ 85%
then
20 Second Back Rack Hold @ 105%		 315-315-315-315-315 lbs
Performed as RX
Francis Macalintal 08/11/2015 Vintage CrossFit None 3 Rounds
Row 30/24 Cal
18 Slam Balls (50/30)
Rest 2 minutes between rounds		 13m 04s
Performed as RX
Francis Macalintal 08/11/2015 Vintage CrossFit Back Squat Day 4 Back Squat 3-3-3-3-3 @ 85%
then
20 Second Back Rack Hold @ 105%		 295 lbs
Performed as RX
Francis Macalintal 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		 10m 32s
Performed as RX
Francis Macalintal 08/03/2015 Vintage CrossFit Back Squat Day 2 Back Squat 5-5-5-5-5 @ 75% 185-205-225-245-265 lbs
Performed as RX
Francis Macalintal 08/03/2015 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 53s
Performed as RX
Francis Macalintal 07/31/2015 Vintage CrossFit Squat Cycle Day 1 Back Squat 6-6-6-6-6 @ 70% 255-255-255-255-255 lbs
Performed as RX
Francis Macalintal 07/30/2015 Vintage CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, (20x10 yards)		 4m 35s
Performed as RX
Francis Macalintal 07/27/2015 Vintage CrossFit Back Squat 1RM Back Squat 1-1-1-1-1 335 lbs
Performed as RX
Francis Macalintal 07/27/2015 Vintage CrossFit None 24-20-16-12-8 reps of:
Kettlebell Swings 53/35
Overhead Walking Lunge Steps with 50/30# slam ball overhead		 8m 40s
Performed as RX
Francis Macalintal 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		 9m 09s
Performed as RX
Francis Macalintal 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		 28m 34s
Workout Scaled
Francis Macalintal 07/10/2015 2015 Vintage Summer Series Week 2 The Lifts - Snatch Buy-in: 500m Row
M/F Pair 2: 1 rep Max Snatch
*WOD #2 has a 10 minute CAP		 289 lbs
Performed as RX
Francis Macalintal 07/10/2015 2015 Vintage Summer Series Week 2 Cindy 20 min AMRAP
5 Pull Ups
10 Hand Release Push-ups
15 Air Squats		 25 rounds 0 reps
Performed as RX
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