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Athlete Date Sort Location Workout Name Description Results
Ross Hill 10/07/2015 Vintage CrossFit None Overhead Squat
In 15 minutes work up to a Heavy Triple		 145 lbs
Performed as RX
Ross Hill 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		 6 rounds 3 reps
Workout Scaled
Ross Hill 09/28/2015 Vintage CrossFit None 3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees		 4m 16s
Workout Scaled
Ross Hill 09/22/2015 Vintage CrossFit None 10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 60 reps
Performed as RX
Ross Hill 09/17/2015 Vintage CrossFit None Deadlift 2-2-2-2-2-2-2-2-2-2
- Work at 60-70% 1RM (keep it the same; focus on technique/consistency)
- 30 sec rest		 275 lbs
Performed as RX
Ross Hill 09/17/2015 Vintage CrossFit None 20 min AMRAP
400m Run
Max Reps Unbroken Wall Ball (14/10)
*Start a new round any time a set of wall balls is broken
*Score is number of Wall balls		 150 reps
Performed as RX
Ross Hill 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 		5 rounds 12 reps
Performed as RX
Ross Hill 08/19/2015 Vintage CrossFit None AMRAP 12
6 Muscle Ups (9 Ring Dips for scaling)
12 Box Jumps, 30/24"
18/15 Cal Row		 4 rounds 10 reps
Workout Scaled
Ross Hill 08/18/2015 Vintage CrossFit None 4 RFT
9 Hang Power Snatch, 95/65
15 Burpees
Run 400m		 21m 51s
Workout Scaled
Ross Hill 07/29/2015 Vintage CrossFit None 3 RFT
Row 500m
12 Burpees
21 Box Jumps 24/20"		 16m 27s
Performed as RX
Ross Hill 07/27/2015 Vintage CrossFit Back Squat 1RM Back Squat 1-1-1-1-1 275 lbs
Performed as RX
Ross Hill 07/27/2015 Vintage CrossFit None 24-20-16-12-8 reps of:
Kettlebell Swings 53/35
Overhead Walking Lunge Steps with 50/30# slam ball overhead		 13m 19s
Performed as RX
Ross Hill 07/22/2015 Vintage CrossFit Marco 3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.		 16m 19s
Workout Scaled
Ross Hill 07/22/2015 Vintage CrossFit 1RM Thruster Thruster 1-1-1-1-1 (10 minutes, from the floor) 175 lbs
Performed as RX
Ross Hill 07/20/2015 Vintage CrossFit None 12 minutes
Beginner: Practice Overhead Squats from the rack
Intermediate: Build to heavy Power Snatch + Overhead Squat
Advanced: Build to heavy Squat Snatch + Overhead Squat		 85 lbs
Performed as RX
Ross Hill 07/20/2015 Vintage CrossFit None Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS		 12m 44s
Workout Scaled
Ross Hill 07/15/2015 Vintage CrossFit None 5 RFT
Row 15 Cal
15 Kettlebell Swings 53/35
15 Box Jumps 24/20		 16m 54s
Performed as RX
Ross Hill 07/13/2015 Vintage CrossFit None Squat Clean 1-1-1 @ 80-90%
Squat Clean 1-1-1-1 @ 90%+		 200 lbs
Performed as RX
Ross Hill 07/13/2015 Vintage CrossFit None 3 RFT
12 Power Cleans, 155/105
48 Double Unders		 6m 29s
Workout Scaled
Ross Hill 07/11/2015 Vintage CrossFit None Run 800m
42 Deadlifts 95/65
Run 400m
30 Hang Power Cleans 95/65
Run 200m
18 Push Press 95/65		 14m 00s
Performed as RX
Ross Hill 07/09/2015 Vintage CrossFit None 3 RFT
15 Thrusters, 95/65
12 Burpees
9 Strict Pullups

Advanced: 21 Thrusters, 15 Burpees, 9 Strict Pullups		 11m 42s
Workout Scaled
Ross Hill 07/08/2015 Vintage CrossFit None Deadlift 7-7-7 @ 70%+ 275 lbs
Performed as RX
Ross Hill 07/08/2015 Vintage CrossFit None AMRAP 8
12 Box Jumps 30/24"
8 Toes to Bar
4 Strict Handstand Pushups		 4 rounds 5 reps
Workout Scaled
Ross Hill 07/02/2015 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 75%+
Advanced: @ 80%+		 205 lbs
Performed as RX
Ross Hill 07/02/2015 Vintage CrossFit None 20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs		 8m 12s
Workout Scaled
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