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connor galton 10/16/2015 Keshequa High School None 2 Rounds for Time

20 Jump Ropes
10lb Offset Weight Skip (1 Arm)
10 Power Push Ups over weight
10lb Offset Weight Skip (1 Arm)
20 Jump Ropes
10lb Front Weight Gallop (1 Arm)
10 Jack Push Ups
10lb Front Weight Gallop (1 Arm)

 2m 54s
Performed as RX
Trevor Gordon 10/15/2015 Vintage CrossFit None In 10 min find a heavy 3 Rep Touch-and-Go Squat Clean 225 lbs
Performed as RX
Trevor Gordon 10/15/2015 Vintage CrossFit Pennies Pennies (via MisFit Athletics)
For Time
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*if 3 rep touch and go squat clean is less than 225, reduce the loading
*Substitute for MU:
- Jumping Muscle Ups
- 6 Challenging Pull Ups + 6 Strict Ring Dips		 19m 05s
Workout Scaled
connor galton 10/14/2015 Keshequa High School Lunge, Roll, Crawl, Tripod 2 Rounds

Walking Lunge to half
Somersault
Bear Crawl to end
10 push ups
Jog to half
Tripod
Walking Lunge to start

 20 lbs
Performed as RX
Trevor Gordon 10/13/2015 Vintage CrossFit None 13 min AMRAP
50 Wall ball (20/14)
30 Power Snatch (75/55)
40 Wall Ball (20/14)
30 Power Snatch (95/65)
30 Wall Ball (20/14)
30 Power Snatch (115/75)
20 Wall Ball (20/14)
30 Power Snatch (135/95)
10 Wall Ball (20/14)
Power Snatch (155/105)		 192 reps
Performed as RX
Trevor Gordon 10/12/2015 Vintage CrossFit None For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 9m 15s
Performed as RX
Trevor Gordon 10/10/2015 Vintage CrossFit None In 10 min establish a max load of the complex:
1 Hang Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat		 145 lbs
Performed as RX
Trevor Gordon 10/10/2015 Vintage CrossFit 2015 CrossFit Team Series Event 6 "RX"
For Time
30 Deadlifts (185/135)
30 Cal Row
30 OHS (95/65)

"Scaled"
For Time:
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 3m 45s
Performed as RX
Trevor Gordon 10/08/2015 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 107 reps
Performed as RX
connor galton 10/08/2015 Keshequa High School None Every Minute On The Minute
Perform as many reps possible of each exercise for one minute.each. Keep a running total of all reps.

Start Clock:
0 - 1 Min: Push Ups
1 - 2 Min: Bench Squats
2 - 3 Min: Bench Dips
3 - 4 Min: Burpees
Stop Clock		 245 reps
Performed as RX
Trevor Gordon 10/07/2015 Vintage CrossFit None Overhead Squat
In 15 minutes work up to a Heavy Triple		 205 lbs
Performed as RX
Trevor Gordon 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		 7 rounds 23 reps
Performed as RX
Trevor Gordon 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		 95 reps
Performed as RX
connor galton 10/06/2015 Keshequa High School None 1 Mile for time 6m 43s
Performed as RX
Trevor Gordon 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.		 195 lbs
Performed as RX
Trevor Gordon 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		 10 rounds 1 reps
Performed as RX
Trevor Gordon 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 18m 58s
Performed as RX
connor galton 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 2m 12s
Performed as RX
Trevor Gordon 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
Trevor Gordon 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)		 5 rounds 3 reps
Performed as RX
Trevor Gordon 09/28/2015 Vintage CrossFit None 3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees		 2m 50s
Performed as RX
connor galton 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 55 lbs
75 lbs
55 lbs
Performed as RX
connor galton 09/25/2015 None Larry Legend (#33) 1 Round for Time

10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
 1m 17s
Performed as RX
connor galton 09/25/2015 None Jump/Carry/WallBall 3 Rounds
10 Box Jumps
1 Length Med Ball Carry
10 Wall Ball
1 Length Med Ball Carry		 30 lbs
25 lbs
lbs
Performed as RX
Trevor Gordon 09/25/2015 Vintage CrossFit None Bench Press 2 x 15 (~45-55%)
Finisher: 50 unbroken reps for time (45/35)		 155 lbs
Performed as RX
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