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Athlete Date Sort Location Workout Name Description Results
William KM 01/17/2018 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 105 lbs
Performed as RX
William KM 01/17/2018 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 10m 04s
Performed as RX
William KM 01/16/2018 Vintage CrossFit None Back Squat 5RM 315 lbs
Performed as RX
William KM 01/16/2018 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 10m 46s
Performed as RX
William KM 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 185 lbs
Performed as RX
William KM 01/15/2018 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 3 rounds 203 reps
Workout Scaled
William KM 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 275-275-275-280-285 lbs
Performed as RX
William KM 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
William KM 12/22/2017 Vintage CrossFit None Push Jerk
5x5 @ 70%		 125-145-155 lbs
Performed as RX
William KM 12/22/2017 Vintage CrossFit None 21-15-9
Hang Squat Snatch 95/65lbs
Ring Dips

Beginner: 55/35; 15-10-5 Perfect Push Ups
Intermediate: 75/50; 15-10-5 Ring Push Ups with straight body
Advanced: Rx

Time domain for the WOD should be <10:00		 9m 44s
Workout Scaled
William KM 12/21/2017 Vintage CrossFit None Deadlift
12-12-12
As heavy as possible with full control		 205-225-245 lbs
Performed as RX
William KM 12/21/2017 Vintage CrossFit None 5 Rounds
6 D-Ball Cleans 100/70
6 Muscle Ups
12 Bar Facing Burpees
Rest 1:00

Beginner: 50/30; 9/6 Calorie Ski
Intermediate: 70/50; 6 Banded Ring Transitions or 9 Ring Dips
Advanced: Rx		 15m 43s
Workout Scaled
William KM 12/20/2017 Vintage CrossFit None Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off		 45 reps
Workout Scaled
William KM 12/20/2017 Vintage CrossFit None 3 Rounds
30 Single Arm Push Press 50/35lbs
(15 per side)
20 Box Jump Overs 24/20"
15 Handstand Push Ups

The Push press should be unbroken for at least the first round. HSPU should remain 3 sets or less the entire WOD.

Beginner: 35/20#; 20/16"; 5 Wall Walks or 5x Kick Up + :10 HS Hold
Intermediate: Reduce HSPU ROM or Volume
Advanced: Rx		 14m 10s
Workout Scaled
William KM 12/19/2017 Vintage CrossFit None Back Squat 5RM 300 lbs
Performed as RX
William KM 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time		 59 reps
Workout Scaled
William KM 12/15/2017 Vintage CrossFit None AMRAP 7 Minutes
100/75 Calories on Row or 80/55 Cal on Bike
Max Wallballs in remaining time 20/14lbs

5 minute cap for row/bike!

Beginner: 75/50 Calorie Row or 60/40 Cal Bike; 14/10 to Rx target height
Intermediate/Advanced: Rx

Score is calories + wall ball reps		 134 reps
Performed as RX
William KM 12/15/2017 Vintage CrossFit None Push Jerk
5x5 @ 65%		 125-135 lbs
Performed as RX
William KM 12/13/2017 Vintage CrossFit None 5 Rounds
:60 Max Chest to Bar Pullups
:60 Rest
:60 Max Thruster 135/95lbs
:60 Rest

Beginner: Ring Rows; 85/55
Intermediate: Chin over Bar Pull Ups; 100/70
Advanced: 115/80
Competitor: Ring Muscle Ups		 137 reps
Workout Scaled
William KM 12/13/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 75-95 lbs
Performed as RX
William KM 12/08/2017 Vintage CrossFit None Push Jerk 1RM 185 lbs
Performed as RX
William KM 12/08/2017 Vintage CrossFit None 3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round. 		9m 36s
Workout Scaled
William KM 12/07/2017 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 18 reps
Performed as RX
William KM 12/07/2017 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 5 rounds 1 reps
Performed as RX
William KM 12/05/2017 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 11m 30s
Performed as RX
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