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Athlete Date Sort Location Workout Name Description Results
Matt Franks 10/07/2015 Vintage CrossFit None Overhead Squat
In 15 minutes work up to a Heavy Triple		 185 lbs
Performed as RX
Matt Franks 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		 4 rounds 24 reps
Performed as RX
Matt Franks 10/06/2015 Vintage CrossFit None 5 Sets Each for Reps
2 min AMRAP
20/18 Cal Row
AMRAP Toes to Bar
2 min Rest		 70 reps
Performed as RX
Matt Franks 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.		 185 lbs
Performed as RX
Matt Franks 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		 8 rounds 0 reps
Performed as RX
Matt Franks 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 22m 58s
Performed as RX
Matt Franks 09/29/2015 Vintage CrossFit None 8 min EMOM
Evens: 200m Run
Odd: 10 Thrusters
*Choose a Thruster weight that is challenging, but can be performed unbroken		 95 lbs
Performed as RX
Matt Franks 09/29/2015 Vintage CrossFit None 7 min AMRAP
Buy-in 100 double unders
6 Ground to Overhead (135/95)
1 Bar Muscle Up (Scale to 3 Shoot Throughs)		 4 rounds 1 reps
Performed as RX
Matt Franks 09/28/2015 Vintage CrossFit None 3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees		 3m 16s
Performed as RX
Matt Franks 09/25/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 7 rounds 0 reps
Performed as RX
Matt Franks 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 315 lbs
Performed as RX
Matt Franks 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 7 rounds 0 reps
Performed as RX
Matt Franks 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		 18m 43s
Performed as RX
Matt Franks 09/21/2015 Vintage CrossFit None For Time
800m Run
30 Burpees
5 Rope Climbs		 10m 43s
Performed as RX
Matt Franks 09/16/2015 Vintage CrossFit None Shoulder Press 5-5-5-5-5 (65-70%) 120 lbs
Performed as RX
Matt Franks 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) 		9m 48s
Performed as RX
Matt Franks 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) 		9m 48s
Performed as RX
Matt Franks 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 		6 rounds 22 reps
Performed as RX
Matt Franks 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 7 rounds 27 reps
Performed as RX
Matt Franks 09/09/2015 Vintage CrossFit None AMRAP 12
10 Pullups
15 Wall Balls (20# to 10'/14# to 9')
20 Kettlebell Swings (53/35)		 4 rounds 14 reps
Performed as RX
Matt Franks 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 175 lbs
Performed as RX
Matt Franks 09/08/2015 Vintage CrossFit None AMRAP 8
50 Double Unders
15 Power Snatch 95/65		 3 rounds 26 reps
Performed as RX
Matt Franks 09/03/2015 Vintage CrossFit Back Squat Day 11 Back Squat 3-3-3 @ 89% 295 lbs
Performed as RX
Matt Franks 09/03/2015 Vintage CrossFit None Row 1000m
30 Bar Facing Burpees
15 Push Jerks 165/110		 9m 55s
Performed as RX
Matt Franks 09/01/2015 Vintage CrossFit None 3 RFT
21 Box Jump Overs, 24"/20"
14 Chest to Bar Pullups

200m sandbag run after rounds 1 & 2		 10m 28s
Performed as RX
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