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Athlete Date Sort Location Workout Name Description Results
William KM 12/04/2017 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 175 lbs
Performed as RX
William KM 12/04/2017 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 200 reps
Workout Scaled
William KM 12/01/2017 Vintage CrossFit None Front Squat 1RM 325 lbs
Performed as RX
William KM 12/01/2017 Vintage CrossFit None For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16" Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx		 10m 18s
Workout Scaled
William KM 11/30/2017 Vintage CrossFit None Clean and Jerk 1RM 185 lbs
Performed as RX
William KM 11/30/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 8m 34s
Performed as RX
William KM 11/29/2017 Vintage CrossFit None Row 1500m
100/70 Heavy Jump Rope
50 Steps Walking Lunge
25 Burpees		 11m 44s
Performed as RX
William KM 11/29/2017 Vintage CrossFit None Push Press 1RM 195 lbs
Performed as RX
William KM 11/29/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65		 7 rounds 222 reps
Workout Scaled
William KM 11/28/2017 Vintage CrossFit None Back Squat 3RM 335 lbs
Performed as RX
William KM 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 125 lbs
Performed as RX
William KM 11/27/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 15m 31s
Workout Scaled
William KM 11/26/2017 Vintage CrossFit Viola Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.		 2 rounds 417 reps
Performed as RX
William KM 11/25/2017 Vintage CrossFit None With a partner:
AMRAP 2 Minutes x 5
Rest 2:00
10 Clean and Jerk 135/95lbs
Max Bar Facing Burpees in remaining time

QuickFit: 16 Alternating Dumbbell Snatch instead of clean and jerks
Beginner: 85/55
Intermediate: 115/75
Advanced: Rx

Alternate partners every 2 minutes
 56 reps
Workout Scaled
William KM 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 29m 04s
Performed as RX
William KM 11/22/2017 Vintage CrossFit None Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)		 145 lbs
Performed as RX
William KM 11/22/2017 Vintage CrossFit None 5 Rounds
6 Front Squats 175/110lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :60

Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS		 11m 54s
Workout Scaled
William KM 11/20/2017 Vintage CrossFit None AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups		 4 rounds 266 reps
Performed as RX
William KM 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%		 115 lbs
Performed as RX
William KM 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#		 9m 55s
Workout Scaled
William KM 11/17/2017 Vintage CrossFit None 3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge		 14m 32s
Performed as RX
William KM 11/11/2017 Vintage CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

QuickFit: 6 Dumbbell Push Press; 8 Kettlebell Swings; 10 Ring Rows; 12 Double Unders or 24 Singles
Beginner: 1 Wall Walk; 135/85; 6 Banded Pull Ups; 36 Singles
Intermediate: Reduced ROM HSPU; 185/125; 6-8 Pull Ups
Advanced: Rx
 25m 50s
Workout Scaled
William KM 11/09/2017 Vintage CrossFit None Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%		 115 lbs
Performed as RX
William KM 11/09/2017 Vintage CrossFit None 6 Rounds
Run 100m
7 Shoulder to OH 135/95lbs

Beginner: 85/55
Intermediate: 115/80
Advanced: Rx

Target Time: 4-6 Minutes. Time Cap 7 minutes. Run fast and go unbroken!
 6m 38s
Workout Scaled
William KM 11/08/2017 Vintage CrossFit None Push Press
4x2 @ 90%		 155 lbs
Performed as RX
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