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Athlete Date Sort Location Workout Name Description Results
Phillip Sander 01/04/2017 Vintage CrossFit None AMRAP 7
2 Back Squats, 155/105 (from the floor) - advanced 185/125
2 Toes to Bar
4 Back Squats
4 Toes to Bar
6/6, 8/8, 10/10, etc		 45 reps
Workout Scaled
Phillip Sander 12/20/2016 Vintage CrossFit None 2x(5 Hip Squat Clean + 3 Split Jerk)

Squat Clean and Jerk
2+1 @ 65%
2+1 @ 70%
2+1 @ 75%
1 @ 80%
1 @ 82.5%
1 @ 85%		 175 lbs
Performed as RX
Phillip Sander 12/20/2016 Vintage CrossFit None For time
Bike 40/30 Cal
30 Deadlifts 225/155
40 Wall Balls 20/14		 11m 45s
Workout Scaled
Phillip Sander 12/19/2016 Vintage CrossFit None AMRAP 8 Minutes
7 Strict Handstand Push Ups
14 Situps
28 Heavy Jump Ropes		 3 rounds 21 reps
Workout Scaled
Phillip Sander 10/10/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 21 reps
Performed as RX
Phillip Sander 10/10/2016 Vintage CrossFit None Front Squat 3-3-3 @ 85% 3RM
then
30 second front rack hold @ 120% 3RM		 175 lbs
Performed as RX
Phillip Sander 10/04/2016 Vintage CrossFit None Front Squat 3RM 205 lbs
Performed as RX
Phillip Sander 06/02/2016 Vintage CrossFit None Deadlift 1RM 300 lbs
Performed as RX
Phillip Sander 05/10/2016 Vintage CrossFit Regionals Week Day 2 AMRAP 6
5 Wall Walks
50 Double Unders		 2 rounds 5 reps
Workout Scaled
Phillip Sander 05/10/2016 Vintage CrossFit None 3 rounds
400m run
40 Abmat Situps
7 Deadlifts 315/205
 15m 56s
Workout Scaled
Phillip Sander 05/09/2016 Vintage CrossFit Regionals Week Day 1 10 ground to overhead (135/85 lb.), by 2:00
8 ground to overhead (165/100 lb.), by 4:00
6 ground to overhead (185/115 lb.), by 6:00
4 ground to overhead (205/130 lb.), by 8:00
2 ground to overhead (225/145 lb.), by 11:00

Time cap: 11 minutes

Beginners Male: 95-115-135-155-175
Beginners Female: 55-65-75-85-95

Advanced: Squat Snatch with Rx Weights

Score is total reps completed		 30 reps
Workout Scaled
Phillip Sander 03/16/2016 Vintage CrossFit 8-7-6-5-4-3-2-1 0-5 min : Run 800m, rest remainder
5-9:30: 700m
9:30-13:30: 600m
13:30-17: 500m
17-20: 400m
20-22:30 :300m
22:30-24:30: 200m
24:30-26: 100m		 3.60 km
Performed as RX
Phillip Sander 03/15/2016 Vintage CrossFit None 4 rounds
1 minute pistols
1 minute handstand pushups
1 minute rest		 64 reps
Performed as RX
Phillip Sander 03/15/2016 Vintage CrossFit None AMRAP 8
7 Toes to Bar
14 Pushups
21 Double Unders		 3 rounds 19 reps
Workout Scaled
Phillip Sander 03/07/2016 Vintage CrossFit None AMRAP 10
7 Hang Power Snatch 95/65
14 Box Jumps 24"/20"
21 Squats		 4 rounds 3 reps
Workout Scaled
Phillip Sander 03/06/2016 Vintage CrossFit None 30 min
Row 500m
25 weighted sit-ups
Run 400m		 5 rounds 0 reps
Performed as RX
Phillip Sander 02/29/2016 Vintage CrossFit None 50 Unbroken Double Unders
25 Kettlebell Swings 53/35
1 Rope Climb
40 Unbroken Double Unders
20 Kettlebell Swings
1 Rope Climb
30 Unbroken Double Unders
15 Kettlebell Swings
1 Rope Climb
20 Unbroken Double Unders
10 Kettlebell Swings
1 Rope Climb
10 Unbroken Double Unders
5 Kettlebell Swings
1 Rope Climb

Perform 3 burpees every time you break double unders		 16m 40s
Workout Scaled
Phillip Sander 12/03/2015 Vintage CrossFit None Bench Press 5-5-5-5-5 @ 70%+, climbing 165 lbs
Performed as RX
Phillip Sander 12/03/2015 Vintage CrossFit None AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips		 183 reps
Performed as RX
Phillip Sander 12/02/2015 Vintage CrossFit None 3 rounds for time of:
7 Hang Squat Snatch 95/65
21 Burpees to 6" target		 11m 09s
Workout Scaled
Phillip Sander 12/02/2015 Vintage CrossFit None Beginner: Practice Hang Squat Snatch for 12 minutes
Intermediate+: 5 minute warmup then
EMOM 7 Minutes
1 Hang Squat Snatch (80-90%) of 1RM. Goal is 7/7 lifts, not building to a 1RM. 		95 lbs
Performed as RX
Phillip Sander 11/30/2015 Vintage CrossFit None AMRAP 12
Run 200m
Row 250m
30 Pushups		 3 rounds 0 reps
Performed as RX
Phillip Sander 11/24/2015 Vintage CrossFit None 5 RFT
20 Kettlebell Swings 53/35
25 Situps
30 Double Unders		 17m 03s
Workout Scaled
Phillip Sander 11/12/2015 Vintage CrossFit None 12 minutes to build to a heavy 3-position squat snatch (Ground, Hang below the knee, hang above the knee) 90 lbs
Performed as RX
Phillip Sander 11/12/2015 Vintage CrossFit None 3 rounds for time of:
Row 30/25 Calories
10 Overhead Squats, 135/95		 10m 44s
Workout Scaled
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