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Athlete Date Sort Location Workout Name Description Results
William KM 02/26/2017 Vintage CrossFit None 30 min AMRAP
5 hills
20 air squats
20 bicycle kicks
10 v-ups		 5 rounds 5 reps
Performed as RX
William KM 02/24/2017 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 00s
Performed as RX
William KM 02/21/2017 Vintage CrossFit None AMRAP 15
30 Wall Balls
60 Double Unders
Rest :60		 4 rounds 0 reps
Performed as RX
William KM 02/20/2017 Vintage CrossFit None Front Squat 4-4-4-4
200m recovery run after each round
 195 lbs
Performed as RX
William KM 02/20/2017 Vintage CrossFit None AMRAP 12
Bike 15/12 Cal
12 Toes to Bar
9 Thrusters 115/75
6 Dumbbell Power Snatch, each arm, not alternating, 50/35		 2 rounds 18 reps
Workout Scaled
William KM 02/19/2017 Vintage CrossFit None AMRAP 40
400m Run
20/15 cal row
20/15 cal assault bike
20/15 cal ski machine		 6 rounds 0 reps
Performed as RX
William KM 02/18/2017 Vintage CrossFit None 2 rounds for time of:
Run 800m
20 GHD Situps
15 Dumbbell Squat Cleans, 50/35 (using two dumbbells, dumbbells touch the floor)
10 Sandbag Box Step Ups 50/30# to 24"/20"

QuickFit
2 rounds for time of:
Run 800m
20 Hanging Knee Raise
15 Goblet Squats
10 Sandbag Box Step Ups 30/20# to 24"/20"		 20m 52s
Workout Scaled
William KM 02/17/2017 Vintage CrossFit The Ben Bergeron AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups		 245 reps
Workout Scaled
William KM 02/15/2017 Vintage CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 427 reps
Performed as RX
William KM 02/10/2017 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 162 reps
Workout Scaled
William KM 02/09/2017 Vintage CrossFit None Back Squat 4-4-4-4-4 225 lbs
Performed as RX
William KM 02/09/2017 Vintage CrossFit None AMRAP 9
150 double unders
40 overhead squats, 45/35
100 double unders
30 overhead squats, 95/65
50 double unders
Max reps overhead squats, 135/85		 210 reps
Performed as RX
William KM 02/06/2017 Vintage CrossFit None Conditioning/Strength
4 rounds
Run 200m
5 Touch and Go Power Clean + Jerk
Rest 2:00		 125 lbs
Performed as RX
William KM 02/06/2017 Vintage CrossFit None AMRAP 10
15 Box Jumps 24/20"
5 Deadlifts, 275/175
25' Handstand Walk (broken into 5' segments, you must return to previous 5' marker if you drop) - Scale to 3 Wall Walks		 4 rounds 15 reps
Workout Scaled
William KM 02/05/2017 Vintage CrossFit None 30 min AMRAP
400 m run
20 burpee box jumps
20 ambit situps w/medball
20 side plank dips - each side
500 m row		 3 rounds 0 reps
Performed as RX
William KM 02/04/2017 Vintage CrossFit None Vintage Anniversary WOD
AMRAP 17
2 Power Cleans, 205/135
4 Strict HSPU
20 Squats
13 Burpees		 5 rounds 2 reps
Workout Scaled
William KM 02/03/2017 Vintage CrossFit None Muscle Up Skill - Push
Beginner: EMOM 6: 6-10 Push Ups or Ring Push Ups
Intermediate: 5 rounds of 3-6 ring dips with ring turnout
Advanced: 5 rounds of 3 sets of (1 Ring Muscle Up + 2 Ring Dips)		 15 reps
Workout Scaled
William KM 02/01/2017 Vintage CrossFit None 12 minutes to build to a heavy complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat		 115 lbs
Performed as RX
William KM 02/01/2017 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 23m 18s
Workout Scaled
William KM 01/31/2017 Vintage CrossFit None Ring Muscle Up Pulling
Beginner: EMOM 6 - 4-8 Ring Rows or Hinge Rows
Intermediate: 5 rounds of 5 ring pullups with hold at the top
Advanced: 5 rounds of 3 sets of 2 ring pull-ups with hold at the top + 1 ring muscle up		 21 reps
Workout Scaled
William KM 01/31/2017 Vintage CrossFit None 2 rounds for time (20 minute cap)
30 Deadlifts, 225/155
30 Wall Balls
30 Calorie Row
30 Handstand Push Ups		 20m 30s
Workout Scaled
William KM 01/30/2017 Vintage CrossFit None 4 rounds for reps
Bike 20/14 Cal (Scale to 15/10 Cal)
Max double unders in remaining time
Rest 2:00		 123 reps
Performed as RX
William KM 01/30/2017 Vintage CrossFit None 12-9-6-3
Shoulder to Overhead 185/125
8-6-4-2
Bar Muscle Ups		 9m 44s
Workout Scaled
William KM 01/28/2017 Vintage CrossFit Zembiec 5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.		 29m 39s
Workout Scaled
William KM 11/01/2016 Vintage CrossFit None Front Squat
1x3 @ 85%
1x3 @ 90%
2x3 @ 90%+		 225 lbs
Performed as RX
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