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Athlete Date Sort Location Workout Name Description Results
Louis Ramon 09/13/2016 Vintage CrossFit None Back Squat 5-5-5 @ 75% 185 lbs
Performed as RX
Louis Ramon 09/13/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 9 reps
Performed as RX
Louis Ramon 09/13/2016 Vintage CrossFit None 4 Rounds
15 Bar Facing Burpees (advanced 20)
Rest :90		 7m 19s
Performed as RX
Louis Ramon 09/12/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 35 reps
Performed as RX
Louis Ramon 09/12/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch and go power clean @ 80% 1RM 125 lbs
Performed as RX
Louis Ramon 09/12/2016 Vintage CrossFit None For time (15 minute cap)
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders

Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders		 10m 48s
Workout Scaled
Louis Ramon 09/06/2016 Vintage CrossFit None 5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75		 12m 53s
Performed as RX
Louis Ramon 08/30/2016 Vintage CrossFit None 2 Sets
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
65#/35#

Then
3 sets of 5 reps
Snatch Balance 65/35 (have a partner hold a PVC pipe to practice dropping under)
Advanced: Non-heaving snatch balance		 65 lbs
Performed as RX
Louis Ramon 08/30/2016 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 11m 31s
Performed as RX
Louis Ramon 08/29/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 30 reps
Performed as RX
Louis Ramon 08/29/2016 Vintage CrossFit None Back Squat 4-4-4 @ 77.5% 135-->205 lbs
Performed as RX
Louis Ramon 08/29/2016 Vintage CrossFit None 10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35		 14m 39s
Performed as RX
Louis Ramon 08/25/2016 Vintage CrossFit None 5 rounds for time
Run 400m
Rest 2:00		 14m 43s
Performed as RX
Louis Ramon 08/25/2016 Vintage CrossFit None 3 Super Sets (Rest 2 minutes between sets)
12 Bent over barbell rows
12 GHD Situps
2 Gym Lengths Farmers Carry		 95/53 lbs
Performed as RX
Louis Ramon 08/23/2016 Vintage CrossFit None Shoulder Press 1x4 @ 70%
Shoulder Press 4x4 @ 75%		 95 lbs
Performed as RX
Louis Ramon 08/23/2016 Vintage CrossFit None Based on max unbroken perfect pushups
<10
5 PU - :60 rest - 4 PU - :60 rest - 3 PU
10-20
8 PU - :60 rest - 7 PU - :60 rest - 6 PU
21-29
13 PU - :60 rest - 11 PU - :60 rest - 9 PU
30+
60% reps - :60 rest - 50% reps - :60 rest - 40% reps 		33 reps
Performed as RX
Louis Ramon 08/23/2016 Vintage CrossFit None 4 RFT
30 Situps
10 Deadlift, 135/95
5 Bar Muscle Ups		 10m 38s
Workout Scaled
Louis Ramon 08/22/2016 Vintage CrossFit None For time
12 Power Cleans, 185/115 (70-75% of 1RM)
24 Bar Facing Burpees
36 Wall Balls		 5m 15s
Workout Scaled
Louis Ramon 08/22/2016 Vintage CrossFit None Power Clean 1RM 145# lbs
Performed as RX
Louis Ramon 08/21/2016 Vintage CrossFit Brandi and Chad Bday WOD 2 RFT
Run 800m
19 KB swings
81 medball Situps
Run 800m
17 push-ups
890 m row		 34m 45s
Performed as RX
Louis Ramon 08/19/2016 Vintage CrossFit None For time
15-10-5
Handstand Pushups
Power Cleans, 155/105

Advanced: 30-20-10 HSPU		 9m 00s
Workout Scaled
Louis Ramon 08/19/2016 Vintage CrossFit None 4 rounds
Row 25/18 Cal
Rest 2:00		 4m 35s
Performed as RX
Louis Ramon 08/18/2016 Vintage CrossFit None Back Squat 5-5-5 @ 70% 195 lbs
Performed as RX
Louis Ramon 08/18/2016 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 20m 00s
Workout Scaled
Louis Ramon 08/16/2016 Vintage CrossFit None 3 RFT
Run 400m
21 Toes to Bar
12 Slam Balls 50/30		 16m 01s
Workout Scaled
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