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Athlete Date Sort Location Workout Name Description Results
William KM 11/08/2017 Vintage CrossFit None 10 Rounds
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)

Rest :30

Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx
 18m 23s
Workout Scaled
William KM 11/07/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 65%
 230 lbs
Performed as RX
William KM 11/07/2017 Vintage CrossFit None Run 800m
100 Wallballs 20/14lbs
Run 800m

Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx

Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. 		15m 05s
Performed as RX
William KM 11/06/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 72.5-77.5%		 155 lbs
Performed as RX
William KM 11/06/2017 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75

This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed. 		48 reps
Workout Scaled
William KM 11/02/2017 Vintage CrossFit None Squat Clean

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

then

7x1 @ 82.5-92.5%		 125-155 lbs
Performed as RX
William KM 11/02/2017 Vintage CrossFit None 4 Rounds
50' Back Rack Walking Lunge 135/95lbs (16 steps alternating step forward lunge)
15 Box Jump Overs 24/20"
15 Toes to Bar

Be careful to get your knees up on the box jumps, especially after lunges! Toes to bar should be scaled to allow 3+ reps at a time. Target is <12 minutes.

Beginner: 85/55; 20/16"; 15 Hanging Knee Raises
Intermediate: 115/80#; Rx; 8-10 Toes to Bar
Advanced: Rx		 16m 06s
Workout Scaled
William KM 11/01/2017 Vintage CrossFit None Push Press 3-3-3-3 @ 85% 165 lbs
Performed as RX
William KM 11/01/2017 Vintage CrossFit None AMRAP 25 Minutes
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU

This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.

Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx		 6 rounds 18 reps
Workout Scaled
William KM 10/31/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5%		 295-325 lbs
Performed as RX
William KM 10/31/2017 Vintage CrossFit None AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx
 5 rounds 203 reps
Performed as RX
William KM 10/30/2017 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%

More snatches, higher percentage. STICK TO IT. 		95 lbs
Performed as RX
William KM 10/30/2017 Vintage CrossFit None AMRAP 12 Minutes
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders

AMRAP should be 12 minutes of consistent effort. Goal should be to pick a pace and stick to it until the end.

Beginner: 135/95; 60 Single Unders or 30 Singles Left + 30 Singles Right
Intermediate: 185/125; 20 Double Unders
Advanced: Rx
 5 rounds 13 reps
Performed as RX
William KM 10/23/2017 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep. 		125 lbs
Performed as RX
William KM 10/23/2017 Vintage CrossFit None For Time
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65		 8m 46s
Workout Scaled
William KM 10/22/2017 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 13m 25s
Performed as RX
William KM 10/19/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
*Drop and reset each rep

then

7x1 @ 80-90%		 185 lbs
Performed as RX
William KM 10/19/2017 Vintage CrossFit None AMRAP 15 Minutes
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs
10 Toes to Bar

Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20; 10 Gymnastics Crunches
Intermediate: 40/25; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx		 3 rounds 331 reps
Workout Scaled
William KM 10/17/2017 Vintage CrossFit None Every 4 minutes for 16 minutes
20/15 Calorie Ski
20 Kettlebell Swings
20 Sit Ups
10 Frog Kicks		 16m 00s
Workout Scaled
William KM 10/17/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 80%

The single should not be close to your 1RM. Quickly build to a heavy single and then focus on the percentage squats afterwards. 		315-295 lbs
Performed as RX
William KM 10/17/2017 Vintage CrossFit None 5 Rounds
6 Deadlifts 275/185lbs
Run 200m
4 Bar Muscle Ups
Run 200m

Both the deadlifts and muscle ups should be unbroken today. Pick a weight that allows you to do so. If you can only perform singles on bar muscle ups then perform 2 reps per round with minimal rest. There shouldn't be any standing around during this workout. Keep a steady pace throughout.

Beginner: 155/105; 4 Strict Chin Ups + 4 Perfect Push Ups
Intermediate: 225/155; 4 Unbroken Chest to Bar Pull Ups or 4 Unbroken Pull Ups
Advanced: Rx, unbroken		 17m 20s
Workout Scaled
William KM 10/16/2017 Vintage CrossFit None Snatch
6x3 @ 70-75%
Snatch percentage work, STICK TO THE PERCENTAGE!

Drop and reset each rep		 95 lbs
Performed as RX
William KM 10/16/2017 Vintage CrossFit None 15 Back Squats 185/125lbs
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

Beginner: 105/75
Intermediate: 155/105
Advanced: Rx
Competitor: 225/155		 8m 36s
Workout Scaled
William KM 10/15/2017 Vintage CrossFit None 600 Meter Run
6 Rounds The Chief (135/95)
400 Meter Run
4 Rounds The Chief (135/95)
200 Meter Run
2 Rounds The Chief (135/95)

The Chief: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Beginner: 95/55; Push Ups to Box
Intermediate: 115/75
Advanced: Rx		 16m 49s
Workout Scaled
William KM 10/13/2017 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

Treat this WOD like an Open WOD. Every rep counts. Can you finish the 90 reps in the time cap?		 10m 16s
Workout Scaled
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