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Athlete Date Sort Location Workout Name Description Results
Trevor Gordon 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		 48 reps
Performed as RX
Trevor Gordon 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		 14m 05s
Performed as RX
connor galton 01/13/2016 Keshequa High School Five for Time Time Each Session for a final Total Time

Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"

Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"

 4m 34s
Performed as RX
Trevor Gordon 01/11/2016 Vintage CrossFit None Power Clean 3-3-3-3-3 @ 80%
Drop and reset after each rep		 235 lbs
Performed as RX
Trevor Gordon 01/11/2016 Vintage CrossFit None AMRAP 10
10 Hang Power Snatch, 95/65
20 Wall Balls		 5 rounds 23 reps
Performed as RX
connor galton 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 0m 35s
Performed as RX
Trevor Gordon 01/07/2016 Vintage CrossFit Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 17m 02s
Performed as RX
connor galton 01/07/2016 Keshequa High School Wilt Chamberlain In any order:

20 Left Arm on ball push ups
20 Right Arm on the ball push ups
20 Line Jumps w/basketball
20 Wall Jumps w/basketball
20 Butt to basketball squats		 01m 24s
Performed as RX
Trevor Gordon 01/06/2016 Vintage CrossFit None Deadlift 10 @ 60%
Deadlift 5 @ 75%+
Deadlift 3-3-3 @ 80%+		 375 lbs
Performed as RX
Trevor Gordon 01/06/2016 Vintage CrossFit None Death by Burpee to 6" target

During minute 1, complete 1 burpee
During minute 2, complete 2 burpees
Continue adding one burpee per minute until you are unable to complete all the reps in the one-minute interval. 		16 rounds 13 reps
Performed as RX
Trevor Gordon 01/05/2016 Vintage CrossFit None Power Clean 5x5 @ 75% 225 lbs
Performed as RX
Trevor Gordon 01/05/2016 Vintage CrossFit None 5 Rounds
1 Rope Climbs
10 Push Jerks 115/75
1 Rope Climb
200m run		 9m 59s
Performed as RX
connor galton 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 02m 16s
Performed as RX
Trevor Gordon 01/04/2016 Vintage CrossFit None 3 Rounds
8 Squat Cleans 155/105
10 Box Jumps 24/20
12 Toes to Bar		 6m 15s
Performed as RX
Trevor Gordon 12/30/2015 Vintage CrossFit None Bench Press 10 @ 60%
Bench Press 5 @ 70%
Bench Press 3-3-3 @ 80% + 		235 lbs
Performed as RX
Trevor Gordon 12/30/2015 Vintage CrossFit None Run 800m
50 Kettlebell Swings 53/35
50 Situps
Run 400m
35 Kettlebell Swings
35 Situps
Run 200m
20 Kettlebell Swings
20 Situps		 13m 25s
Performed as RX
Trevor Gordon 12/29/2015 Vintage CrossFit None 32 Pistols/Alternating Jumping Lunges
16 Shoulder to Overhead, 135/95
8 Muscle Ups
24 Pistols/Alternating Jumping Lunges
12 Shoulder to Overhead
6 Muscle Ups
16 Pistols/Alternating Jumping Lunges
8 Shoulder to Overhead
4 Muscle Ups
8 Pistols/Alternating Jumping Lunges
4 Shoulder to Overhead
2 Muscle Ups		 15m 01s
Performed as RX
Trevor Gordon 12/28/2015 Vintage CrossFit None Power Clean 5-5-5-5-5 @ ~70%
Drop and reset each rep but total set should take < 30 seconds		 225 lbs
Performed as RX
Trevor Gordon 12/28/2015 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 01s
Performed as RX
Trevor Gordon 12/24/2015 Vintage CrossFit None 45 Double Unders (Adv: Heavy Jump Ropes)
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders		 6m 25s
Performed as RX
Trevor Gordon 12/24/2015 Vintage CrossFit None Front Squat 1-1-1-1-1 265 lbs
Performed as RX
Trevor Gordon 12/23/2015 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		 27m 05s
Performed as RX
connor galton 12/21/2015 Keshequa High School Down with 20lbs 2 Rounds for Time

10 Bench Squat w/20lbs
1 Gym Width - Overhead Lunge w/20lbs
1 Gym Width - Farmer Walk w/20lbs
10 Jump Ropes		 01m 44s
Performed as RX
connor galton 12/17/2015 Keshequa High School Wall Sit/Shoulder Tap 3 Minutes

Switching between Wall Sit and Shouder Taps		 227 reps
Performed as RX
connor galton 12/15/2015 Keshequa High School Push and Hurdle 2 Rounds

Plate push to Half-Court
3 Log Hurdle
10 Chest to Floor Push-Ups
3 Log Hurdle
Plate Push to Endline
 01m 25s
Performed as RX
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