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Athlete Date Sort Location Workout Name Description Results
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
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
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
Trevor Gordon 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 295 lbs
Performed as RX
Trevor Gordon 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 8 rounds 15 reps
Performed as RX
Trevor Gordon 09/18/2015 Vintage CrossFit None With a partner:
10 min AMRAP
10 Power Cleans (135/95)
5 Muscle Ups

* Split the reps any way
* For newer athletes substitute 5 challenging Pull-ups instead of muscle ups (Strict, C2B, Regular)
*Goal is 7-10 rounds
*If an odd number, have an individual perform: 5 Power Cleans; 3 Muscle Ups for 6 min.		 5 rounds 10 reps
Performed as RX
Trevor Gordon 09/16/2015 Vintage CrossFit None 50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight) 		10m 20s
Performed as RX
Trevor Gordon 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 		8 rounds 3 reps
Performed as RX
Trevor Gordon 09/14/2015 Vintage CrossFit None 10 Sets working on Technique
1 Snatch Balance
2 Overhead Squats		 175 lbs
Performed as RX
Trevor Gordon 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 8 rounds 9 reps
Performed as RX
Trevor Gordon 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. 		24m 16s
Performed as RX
Trevor Gordon 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)		 98 reps
Performed as RX
Trevor Gordon 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		 6m 28s
Performed as RX
Trevor Gordon 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 118 reps
Performed as RX
Trevor Gordon 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		 2m 45s
Performed as RX
Trevor Gordon 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 155 lbs
Performed as RX
Trevor Gordon 09/08/2015 Vintage CrossFit None AMRAP 8
50 Double Unders
15 Power Snatch 95/65		 4 rounds 0 reps
Performed as RX
Trevor Gordon 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 150 lbs
Performed as RX
Trevor Gordon 09/07/2015 Vintage CrossFit Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 35m 00s
Performed as RX
Trevor Gordon 09/04/2015 Vintage CrossFit None 7x1 Hip Squat Snatch with 2-second pause in the receiving position 135 lbs
Performed as RX
Trevor Gordon 09/04/2015 Vintage CrossFit None 60 Double Unders
40 Wall Balls
20 Toes to Bar
10 Squat Snatch 135/95
20 Toes to Bar
40 Wall Balls
60 Double Unders		 9m 25s
Performed as RX
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