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Athlete Date Sort Location Workout Name Description Results
William KM 08/12/2019 Vintage CrossFit None For Time
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans

Time cap 18:00

Beginner: 20 Cleans, 105/65; 35 WB
Intermediate: 25 Cleans, 135/85; 40 WB
Advanced: Rx		 17m 30s
Workout Scaled
William KM 08/03/2019 Vintage CrossFit Luce Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats		 45m 59s
Workout Scaled
William KM 07/09/2019 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 42s
Workout Scaled
William KM 07/09/2019 Vintage CrossFit None Back Squat
8x3 @ 60%

Strength is created through force production. Move the lighter barbell with SPEED and reap the benefits.		 225 lbs
Performed as RX
William KM 07/04/2019 Vintage CrossFit Andy For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.		 54m 53s
Workout Scaled
William KM 07/01/2019 Vintage CrossFit None Squat Snatch
6x3 @ 70-75%		 95 lbs
Performed as RX
William KM 07/01/2019 Vintage CrossFit None 4 Rounds for time of:

10 Front Squats 115/75lbs
10 Toes to Bar
10 Overhead Squats 115/75lbs
10 Toes to Bar

Time cap 16:00

Scale volume so you can complete each movement in two sets or less for the whole workout. Option to change out the OHS for back squats for athletes with overhead mobility limitations.

Beginner: 8 reps of each; 75/35; 10 Med Ball Sit Ups
Intermediate: 95/55; 7 Toes to Bar
Advanced: Rx		 14m 50s
Workout Scaled
William KM 06/28/2019 Vintage CrossFit None Split Jerk 1RM 195 lbs
Performed as RX
William KM 06/28/2019 Vintage CrossFit None AMRAP 14 Minutes
18/12 Calorie Bike
12 Toes to Bar
6 D-Ball Over Shoulder 100/70

Beginner: 8 Feet to Hip Level; 70/50#
Intermediate: 8 T2B
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
William KM 06/27/2019 Vintage CrossFit None Front Squat 1RM 365 lbs
Performed as RX
William KM 06/27/2019 Vintage CrossFit None For Time
40 Deadlift 185/115lbs
30 Front Squats 135/95lbs
20 Hang Power Cleans 135/95lbs

Beginner: 135/85; 95/65
Intermediate: 155/105; 115/75
Advanced: Rx		 7m 57s
Workout Scaled
William KM 05/27/2019 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 1h 4m 59s
Workout Scaled
William KM 09/28/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 87.5% 315 lbs
Performed as RX
William KM 09/28/2018 Vintage CrossFit None AMRAP 15 Minutes

15 Wallballs 20/14lbs
25 Sit Ups
25' Handstand Walk or 25' Bear Crawl

Beginner: 14/10#
Intermediate: 25 second handstand hold then bring feet off wall and attempt to balance before coming down
Advanced: Rx
Competitor: 30/20# WB; 15 GHD Sit Ups		 5 rounds 27 reps
Workout Scaled
William KM 09/24/2018 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 265 lbs
Performed as RX
William KM 09/21/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 85% 310 lbs
Performed as RX
William KM 09/21/2018 Vintage CrossFit None 3 Rounds
30 Double Dumbbell Deadlift/Kettlebell Deadlift
Run 400m

Beginner: 30#/15 or 18#
Intermediate: 40# or 44/25 or 26#
Advanced: 50 or 53#/35#

The goal with the deadlift is to use an ucommon stimulus. Dumbbells, KBs, Sandbags, etc.		 12m 08s
Workout Scaled
William KM 09/20/2018 Vintage CrossFit None Strict Shoulder Press
210

then

3 Reps every 3:00 for 12 Minutes
As Heavy as Possible		 135 lbs
Performed as RX
William KM 09/18/2018 Vintage CrossFit None Deadlift 1-1-1-1-1 375-375-385-385-400 lbs
Performed as RX
William KM 09/18/2018 Vintage CrossFit None 3 Rounds
25 Toes to Bar
15 Dumbbell Push Press 50/35#
5 Squat Cleans 205/135lbs

Beginner: 15 T2B or Hanging Knee Raise; 30/15#; 135/85;
Intermediate: 20 T2B; 40/25#; 165/115
Advanced: Rx		 14m 08s
Workout Scaled
William KM 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 275-275-277-277-277 lbs
Performed as RX
William KM 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 9m 07s
Workout Scaled
William KM 09/16/2018 Vintage CrossFit None Press Grip Bench Press
Find 5RM		 205 lbs
Performed as RX
William KM 09/14/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 82.5% 300 lbs
Performed as RX
William KM 09/14/2018 Vintage CrossFit None 7 Rounds
2 Rope Climbs
14 Alternating Pistols

Beginner: 14 Step Back Lunges or Pistols to a box; Driveway Length Sled Rope Pull
Intermediate: Upright assisted pistols or lateral box step downs; 10' or 12' rope climbs
Advanced: Rx		 13m 46s
Workout Scaled
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