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Athlete Date Sort Location Workout Name Description Results
Francis Macalintal 12/24/2014 Vintage CrossFit None 3 RFT
Row 50 Cal
100 Double Unders (Advanced 150)
50 Walking Lunges 		24m 11s
Performed as RX
Francis Macalintal 12/23/2014 Vintage CrossFit Squat Cycle Day 11 Back Squat 6 sets of 3 @ 85% + 10-20#
Back Squat 2 sets of 1 walk out, 10 second hold @ 110%		 295-305-305-305-305-305 lbs
385-405 lbs
Performed as RX
Francis Macalintal 12/23/2014 Vintage CrossFit None 3 RFT, 1 minute rest between rounds
25 Unbroken Kettlebell Swings (athlete's choice for weight)
15 Burpees to 6"
7 Kipping HSPU - challenging reps, deficit if appropriate. The goal is to push hard on the KBS and burpees and then go immediately into HSPU. 		14m 17s
Performed as RX
Francis Macalintal 12/22/2014 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 33m 56s
Workout Scaled
Francis Macalintal 12/17/2014 Vintage CrossFit None 25 Deadlift 225/135 (Adv 275/155)
Run 1 mile
25 Deadlift 225/135 (Adv 275/155)		 14m 59s
Performed as RX
Francis Macalintal 12/16/2014 Vintage CrossFit Squat Cycle Day 8 Back Squat 3-3-3-3-3-3-3 @ 85% + 5-15# From Day 4 305-305-305-305-305-305-305 lbs
Performed as RX
Francis Macalintal 12/16/2014 Vintage CrossFit None 50 Burpees to 6" reach
Row 30 Cal
10 Hang Power Clean 225/135		 9m 59s
Workout Scaled
Francis Macalintal 12/15/2014 Vintage CrossFit None AMRAP 12
40 Wall Balls
20 Box Step Ups with sandbag (50# to 20"/30# to 16")
10 Muscle Ups		 2 rounds 10 reps
Workout Scaled
Francis Macalintal 12/10/2014 Vintage CrossFit Squat Cycle Day 6 Back Squat 5-5-5-5-5 @ 75% + 5-15# of Day 2
Front Squat 3 -3-3 @ 85% 1RM Front Squat		 275 lbs
225 lbs
Performed as RX
Francis Macalintal 12/10/2014 Vintage CrossFit None 45 Double Unders (Adv: Heavy Jump Ropes)
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders		 8m 46s
Performed as RX
Francis Macalintal 12/09/2014 Vintage CrossFit None 3x3 Snatch Pause Deadlift (Pause just below the knee, pause at the pockets with knees and hips slightly bent and torso vertical, then perform power shrug - this full complex is one rep, perform 3 touch and go)
3x2 Power Snatch with single pause just below the knee - drop between reps and reset immediately		 95 lbs
125 lbs
Performed as RX
Francis Macalintal 12/09/2014 Vintage CrossFit None Row 1000m
then
21-15-9
Shoulder to Overhead 95/65 (Adv 135/95)
Toes to bar		 11m 00s
Performed as RX
Francis Macalintal 12/08/2014 Vintage CrossFit None 800m run
then
21-15-9 reps of:
Kettlebell swings (M 70/F 53)
Burpees		 10m 46s
Workout Scaled
Francis Macalintal 12/08/2014 Vintage CrossFit Squat Cycle Day 5 Back Squat 6-6-6-6 @ 70% plus 5-15# from Day 1
Front Squat 5-5 @ 80% of Front Squat 1RM		 275 lbs
225 lbs
Performed as RX
Francis Macalintal 12/04/2014 Vintage CrossFit Squat Cycle Day 4 Back Squat 3-3-3-3-3-3-3-3 @ 85% 275-275-275-275-275-275-275-275-295 lbs
Performed as RX
Francis Macalintal 12/04/2014 Vintage CrossFit None 7 min AMRAP
5 Power Cleans, 155/105
7 HSPU
9 Box Jumps, 24/20		 3 rounds 15 reps
Workout Scaled
Francis Macalintal 12/03/2014 Vintage CrossFit None Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1		 95-115-125 lbs
135-145-155 lbs
165-175-185 lbs
Performed as RX
Francis Macalintal 12/03/2014 Vintage CrossFit None 15 min AMRAP
5 Burpees
1 Rope Climb
30 Double Unders		 9 rounds 5 reps
Workout Scaled
Francis Macalintal 12/02/2014 Vintage CrossFit Squat Cycle Day 3 Back Squat 4-4-4-4-4-4-4 @ 80% 275 lbs
Performed as RX
Francis Macalintal 12/02/2014 Vintage CrossFit Randy 75 pound Power snatch, 75 reps for time. 8m 40s
Performed as RX
Francis Macalintal 12/01/2014 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 26s
Workout Scaled
Francis Macalintal 11/24/2014 Vintage CrossFit None 4 RFT
50 Double Unders
15 Kettlebell Swings 70/53
5 Muscle Ups (10 Ring Rows + 5 Ring Dips)		 12m 07s
Workout Scaled
Francis Macalintal 11/24/2014 Vintage CrossFit Squat Cycle Day 1 Back Squat 6-6-6-6-6 @ 70% 225-225-225-215-215-215 lbs
Performed as RX
Francis Macalintal 11/20/2014 Vintage CrossFit None Situps 50-40-30-20-10
Power Cleans 95/65 25-20-15-10-5		 12m 34s
Performed as RX
Francis Macalintal 11/20/2014 Vintage CrossFit None Shoulder Press 1RM 145 lbs
Performed as RX
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