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Athlete Date Sort Location Workout Name Description Results
Roderick Guillory 07/10/2017 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 905 lbs
Performed as RX
Roderick Guillory 07/10/2017 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 12s
Performed as RX
Roderick Guillory 02/05/2016 Vintage CrossFit None Deadlift 20-20-20-20 (Unbroken Sets) 0m 30s
Performed as RX
Roderick Guillory 02/03/2016 Vintage CrossFit None 3 Rounds
15 sec Power Cleans
15 sec Rest
15 sec Shoulder to Overhead
15 sec Rest

Focus on cycle speed; Aim for 50% of CnJ; Reps should be clean / Touch and Go; Record total reps		 17 reps
Performed as RX
Roderick Guillory 02/03/2016 Vintage CrossFit None 20 min partner AMRAP
Partners Alternate Rounds
30 Air Squats
1 (Legless) Rope Climb"

Scale Legless rope climbs to rope climbs; Rope Climbs to 5 rope assisted pull ups		 17 rounds 30 reps
Performed as RX
Roderick Guillory 02/02/2016 Vintage CrossFit None 10 min EMOM
Even 200m Run
Odd Max Unbroken T2B		 55 reps
Performed as RX
Roderick Guillory 02/02/2016 Vintage CrossFit None 27-21-15-9
Front Squats (115/75)
Hand Release Push-ups		 9m 39s
Performed as RX
Roderick Guillory 02/01/2016 Vintage CrossFit None 10 Rounds
10 sec Power Snatch
20 sec Rest		 40 reps
Performed as RX
Roderick Guillory 02/01/2016 Vintage CrossFit Tabata 11.4 10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*Follow Tabata protocol (20 sec work / 10 sec rest)		 105 reps
Workout Scaled
Roderick Guillory 01/13/2016 Vintage CrossFit None 5 rounds for time of:
25 Kettlebell Swings 53/35 (Advanced 70/53)
25 Pushups		 10m 41s
Performed as RX
Roderick Guillory 10/30/2015 Vintage CrossFit None 27-21-15-9 reps of
Calorie Row
Power Snatch, 75/55		 11m 27s
Performed as RX
Roderick Guillory 10/28/2015 Vintage CrossFit None AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20		 4 rounds 3 reps
Performed as RX
Roderick Guillory 10/28/2015 Vintage CrossFit None 5 sets, building
3 Push Press + 2 Push Jerks + 1 Split Jerk with 3-second pause in the split before standing		 45,65,75,95,95 lbs
Performed as RX
Roderick Guillory 10/28/2015 Vintage CrossFit None AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20		 4 rounds 3 reps
Performed as RX
Roderick Guillory 10/26/2015 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 09s
Performed as RX
Roderick Guillory 10/02/2015 Vintage CrossFit Option A Row 5000m 23m 13s
Performed as RX
Roderick Guillory 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 23m 13s
Performed as RX
Roderick Guillory 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 8 rounds 28 reps
Performed as RX
Roderick Guillory 09/11/2015 2015 Spicy Summer Showdown Spicy Summer Duathlon Row 3000m and Run 1.5 Miles
Row 2000m and Run 1 Mile
Row 1000m and Run 0.5 Miles

Two partners will work at the same time with one on the rower and one running. Once both the row and the run are complete, another pair of partners will begin the next row and run segment. Each partner must row once and run once. The run is a 0.5 mile lap starting and finishing at the rower at the top of the hill. 		27m 23s
Performed as RX
Roderick Guillory 09/11/2015 2015 Spicy Summer Showdown 8 the Hard Way As many reps as possible in 12 minutes of:
8 Sled Pushes (empty sled)
8 Synchronized Burpees to plates
8 Sled Pushes (1 plate)
8 Synchronized Burpees to plates
8 Sled Pushes (2 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (3 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (4 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (5 plates)
8 Synchronized Burpees to plates
Max reps sled push (6 plates)		 86 reps
Performed as RX
Roderick Guillory 09/11/2015 2015 Spicy Summer Showdown Grip Chipper For time:
Athlete 1
36 Heavy Jump Ropes
12 Hang Power Cleans 135#/85#
4 Seated Kettlebell Hoists 53#/35#
Athlete 2
45 Heavy Jump Ropes
15 Hang Power Cleans
5 Seated Kettlebell Hoists
Athlete 3
54 Heavy Jump Ropes
18 Hang Power Cleans
6 Seated Kettlebell Hoists		 8m 58s
Performed as RX
Roderick Guillory 09/11/2015 2015 Spicy Summer Showdown The Worm 30 Sandbag Worm Clean and Jerks (60# sandbags for men and 40# sandbags for women will be connected)
6 minute time cap		 4m 28s
Performed as RX
Roderick Guillory 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 112 reps
Performed as RX
Roderick Guillory 08/25/2015 Vintage CrossFit Back Squat Day 8 Back Squat 3-3-3-3-3 @ 87%
Back Rack Hold 2x15 seconds @ 108%		 Back Squat 285 lbs
lbs
Back Squat Hold 365 lbs
Performed as RX
Roderick Guillory 08/25/2015 Vintage CrossFit Row 1 Row 500m 4m 55s
Performed as RX
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