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Athlete Date Sort Location Workout Name Description Results
William KM 09/13/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

2 Rep every 2:00 for 12 Minutes
As heavy as possible		 150 lbs
Performed as RX
William KM 09/13/2018 Vintage CrossFit None For Time
20 Back Rack Lunge Steps 135/95lbs
100 Double Unders
100 Push Ups
100 Double Unders
20 Back Rack Lunges

Lunges will be taken from the ground so pick a weight you can clean to your back and then perform the 20 steps unbroken.

Beginner: 95/55; 50 Single Unders then 1:00 double under attempts then 50 single unders; 60/40 Push Ups
Intermediate: 115/75; 40-60 Double Unders; 80/55 Push Ups
Advanced: Rx		 12m 40s
Workout Scaled
William KM 09/11/2018 Vintage CrossFit None Deadlift 2-2-2-2 345 lbs
Performed as RX
William KM 09/11/2018 Vintage CrossFit None 25-20-15-10-5
Front Squat 115/75
Pull Ups

The front squats should be performed in 2 sets or less each round. If you can't perform 15 unbroken pull ups, scale the pull up volume:
20-16-12-8-4 or 15-12-9-6-3

Beginner: 75/45; Banded Pull Ups or Ring Rows
Intermediate: 95/60#
Advanced: Rx
 12m 11s
Workout Scaled
William KM 09/10/2018 Vintage CrossFit None Back Squat
5x5 @ 72.5%		 275 lbs
Performed as RX
William KM 09/10/2018 Vintage CrossFit None AMRAP 6 Minutes

40 Bar Facing Burpees
30 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time
(24/20" 50/35s)

Beginner: 30 BFB; 20 OHS @ 45/35#; 30/15#
Intermediate: 30 BFB; 20 OHS @ 75/55#; 40/25#
Advanced: Rx
 60 reps
Workout Scaled
William KM 09/07/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 80% 275-275-295-295 lbs
Performed as RX
William KM 09/07/2018 Vintage CrossFit None AMRAP 12 Minutes

15 KB Swings 53/35lbs
10 Burpees to 6" Target
5 Strict Handstand Push Ups

Beginner: 35/18; 1 Wall Walk or :15 Handstand Hold or 5 Seated Strict Dumbbell Press
Intermediate: 44/26; Reduced ROM or reps Strict HSPU
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
William KM 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 325 lbs
Performed as RX
William KM 09/05/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx		 18m 11s
Workout Scaled
William KM 08/31/2018 Vintage CrossFit None Deadlift 5RM 355 lbs
Performed as RX
William KM 08/31/2018 Vintage CrossFit None 12-9-6 D-Ball Over Shoulder 100/70lbs
9-6-3 Bar Muscle Ups

Time Cap: 8:00

Beginner: 60/40 Sandbag; Strict Chin Ups
Intermediate: 70/50#; Chest to Bar Pull Ups
Advanced: Rx
Competitor: 150/100#		 8m 00s
Workout Scaled
William KM 08/29/2018 Vintage CrossFit None Hang Squat Clean 2RM 175 lbs
Performed as RX
William KM 08/29/2018 Vintage CrossFit None 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 27m 10s
Workout Scaled
William KM 08/28/2018 Vintage CrossFit None AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx		 54 reps
Workout Scaled
William KM 08/28/2018 Vintage CrossFit None Hang Squat Snatch 2RM 95 lbs
Performed as RX
William KM 08/27/2018 Vintage CrossFit None Back Squat 1RM 365 lbs
Performed as RX
William KM 08/27/2018 Vintage CrossFit None 3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx		 12m 58s
Workout Scaled
William KM 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 12m 30s
Performed as RX
William KM 08/03/2018 Vintage CrossFit None Bench Press 2RM 230 lbs
Performed as RX
William KM 08/03/2018 Vintage CrossFit Helen 3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Beginner: 35/18; Banded Pull Ups or Ring Rows
Intermediate/Advanced: Rx		 16m 15s
Workout Scaled
William KM 08/01/2018 Vintage CrossFit None Sumo Deadlift 3RM 375 lbs
Performed as RX
William KM 07/31/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 205 lbs
Performed as RX
William KM 07/30/2018 Vintage CrossFit None Find 1RM Box Squat 345 lbs
Performed as RX
William KM 06/20/2018 Vintage CrossFit None Sumo Deadlift
10x3 @ 60% of 3RM
Speed Work (on the way up)
No Bounce - Silent		 225 lbs
Performed as RX
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