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Athlete Date Sort Location Workout Name Description Results
Francis Macalintal 10/15/2018 Vintage CrossFit None 1RM Squat Snatch 165 lbs
Performed as RX
Francis Macalintal 10/15/2018 Vintage CrossFit None AMRAP 5:00

Using 70% if your 1RM Snatch, maximum reps of squat snatches.

If you can perform squat snatches with consistent mechanics under fatigue, stick with squat snatch. If you have mobility or mechanics issues, switch to power snatch to preserve positions and intensity.		 21 reps
Performed as RX
Francis Macalintal 09/27/2018 Vintage CrossFit None Strict Shoulder Press
2x10 Warmup

then

1 Rep every :90 for 12 Minutes
As Heavy as possible		 165 lbs
Performed as RX
Francis Macalintal 09/24/2018 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 290 lbs
Performed as RX
Francis Macalintal 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 285 lbs
Performed as RX
Francis Macalintal 08/30/2018 Vintage CrossFit None Shoulder Press 3RM 155 lbs
Performed as RX
Francis Macalintal 08/27/2018 Vintage CrossFit None Back Squat 1RM 355 lbs
Performed as RX
Francis Macalintal 01/19/2018 Vintage CrossFit None Push Jerk 1RM 205 lbs
Performed as RX
Francis Macalintal 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 13 reps
Performed as RX
Francis Macalintal 01/18/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 4 rounds 30 reps
Workout Scaled
Francis Macalintal 01/30/2016 2016 Wicked Winter Showdown Vintage Biathlon As many rounds and reps as possible in 20 minutes:
To be performed as a relay where each partner completes one full round before switching.
12 Wall Balls (30# to 10'/20# to 9')
12/10 Calorie Air Bike
Only 12 attempts are allowed on the wall balls, each no rep adds an extra calorie to the Air Bike		 13 rounds 25 reps
Performed as RX
Francis Macalintal 01/30/2016 2016 Wicked Winter Showdown WeighDT Ladder Every minute perform the following unbroken barbell complex with increasing weights:
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead

F: 55/70/85/100/115/130/145
M: 95/115/135/155/185/205/225		 15 rounds 13 reps
Performed as RX
Francis Macalintal 01/30/2016 2016 Wicked Winter Showdown The Sled v2 The Floater event for the 2016 Wicked Winter Showdown is the 2 rounds 10 reps
Performed as RX
Francis Macalintal 01/30/2016 2016 Wicked Winter Showdown Stop and Go None 16m 2s
Performed as RX
Francis Macalintal 01/25/2016 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 44 reps
Performed as RX
Francis Macalintal 01/25/2016 Vintage CrossFit None Immediately after the WOD, 6 minutes to establish a 7RM Front Squat, from the floor 185 lbs
Performed as RX
Francis Macalintal 01/22/2016 Vintage CrossFit None AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)

Rest 5 minutes

AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)		 4 rounds 30 reps
Performed as RX
Francis Macalintal 01/19/2016 Vintage CrossFit None Power Clean 1RM 205 lbs
Performed as RX
Francis Macalintal 01/19/2016 Vintage CrossFit None Every 90 seconds until failure
4 Power Cleans 135/95
4 Bar Facing Burpees

Add 1 Power Clean and 1 Burpee each round

Score is final round completed plus reps		 9 rounds 0 reps
Performed as RX
Francis Macalintal 01/18/2016 Vintage CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 12m 47s
Performed as RX
Francis Macalintal 01/15/2016 Vintage CrossFit None 15 minutes to build to a heavy 3-position squat snatch (Ground, Hang below the knee, hang above the knee) 155 lbs
Performed as RX
Francis Macalintal 01/15/2016 Vintage CrossFit None 2 rounds for time of:
Run 800m
20 Lateral Barbell Burpees
5 Hang Squat Snatch, 135/95		 17m 47s
Workout Scaled
Francis Macalintal 01/14/2016 Vintage CrossFit None EMOM 8, alternating
A) Row 20/16 Calories (should be something you can do under 50 seconds, if over 50 seconds, reduce by 2 cal on the next round)
B) Max unbroken chest to bar or regular or strict banded pullups
Score is total pullups completed		 21 reps
Workout Scaled
Francis Macalintal 01/14/2016 Vintage CrossFit None For time:
30 Front Squats 155/105
15 HSPU
20 Front Squats
10 HSPU
10 Front Squats
5 HSPU

Advanced: 30/20/10 HSPU		 11m 04s
Performed as RX
Francis Macalintal 01/13/2016 Vintage CrossFit None 5 rounds for time of:
25 Kettlebell Swings 53/35 (Advanced 70/53)
25 Pushups		 14m 04s
Performed as RX
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