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Athlete Date Sort Location Workout Name Description Results
William KM 09/26/2017 Vintage CrossFit None Deadlift
5x1 @75-80%		 325 lbs
Performed as RX
William KM 09/26/2017 Vintage CrossFit None Row 40/30 Calories x 5
Rest 3:00		 9m 17s
Performed as RX
William KM 09/25/2017 Vintage CrossFit None AMRAP 20 Minutes
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m

Beginner: 115/75; 2 Rope Climbs to 10' or 6 pullups with rope clamp; 600m run
Intermediate: 155/105; 2 Rope Climbs
Advanced: Rx		 3 rounds 0 reps
Workout Scaled
William KM 09/24/2017 Vintage CrossFit None Bench Press
10-5-3-1-1-1		 225 lbs
Performed as RX
William KM 09/24/2017 Vintage CrossFit None Team Series 17.4
For time:
100-cal. row, switch as needed
100 toes to bar, total
Partners switch at any time but must tag hands

Beginner: Hanging Knee Raises		 11m 52s
Performed as RX
William KM 09/22/2017 Vintage CrossFit None Back Squat
3x3 @ 90%		 305 lbs
Performed as RX
William KM 09/22/2017 Vintage CrossFit None Shuttle Sprints x 5
2-3 Warm Ups at 70%/80%/90% intensity
then
For Time
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
Rest 2:00		 2m 17s
Performed as RX
William KM 09/21/2017 Vintage CrossFit None Strength/Oly
Pause Power Position (aka Hip Position) Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 85%+
Heavier than 9/7/2017		 105 lbs
Performed as RX
William KM 09/20/2017 Vintage CrossFit None Strict Press
2x10
then
3 Rep every 2:00 for 12 Minutes
AHAP

Compare to 9/10/2017		 135 lbs
Performed as RX
William KM 09/20/2017 Vintage CrossFit None 4 Rounds
6 Deadlifts 275/185lbs
1 Legless Rope Climb
20 Sit Ups

Beginner: 155/105; 6/4 Calorie Ski instead of rope climb
Intermediate: 225/155; Legless to 10' or 12', use legs rest of the way up and down
Advanced: Rx		 8m 38s
Workout Scaled
William KM 09/19/2017 Vintage CrossFit None Deadlift
4x2

As heavy as possible with full control back to the ground. Compare to 8/29/2017		 345 lbs
Performed as RX
William KM 09/19/2017 Vintage CrossFit None For Time
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups

Beginner: 24/18/12/6 Wall Balls with focus on hitting height standards; 8/6/4/2 Strict Chin Ups with smallest band possible
Intermediate: 32/24/16/8 Wall Balls with focus on hitting height standards; 8/6/4/2 strict chest to bar pull ups or 4/3/2/1 bar muscle ups
Advanced: Rx, no more than 1 break per set of wall balls, no singles on muscle ups		 9m 51s
Workout Scaled
William KM 09/17/2017 Vintage CrossFit None AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Score is total reps of deadlifts + burpees		 101 reps
Workout Scaled
William KM 09/15/2017 Vintage CrossFit None Back Squat
3x3 @87.5%		 275 lbs
Performed as RX
William KM 09/15/2017 Vintage CrossFit None AMRAP 20 Minutes
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20""
15/10 Calorie Row

Beginner: Hang Squat Snatch 65/45; 16/12" Jumps to Plates
Intermediate: 85/60#
Advanced: Rx		 5 rounds 6 reps
Workout Scaled
William KM 09/14/2017 Vintage CrossFit None Run 400m x 4
Rest 3:00		 8m 02s
Performed as RX
William KM 09/12/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor on all three reps
Compare to 8/22/2017		 315 lbs
Performed as RX
William KM 09/12/2017 Vintage CrossFit None AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30' HS Walk
6 Sumo DLHP
6 Pull Ups
30' HS Walk
9,9,30', etc.		 12 rounds 22 reps
Workout Scaled
William KM 09/05/2017 Vintage CrossFit None AMRAP 3 Minutes x 4
Row 500/400m
Max Rep Clean and Jerk in remaining time 115/85lbs
Rest :60

Beginner: 300/250m Row; 75/45
Intermediate: 400/300m Row; 95/65
Advanced: Rx
Competitor: 135/95 (sub-3 minute "Grace" time)		 26 reps
Performed as RX
William KM 09/02/2017 Vintage CrossFit None AMRAP 15
48 Double Unders
12 Steps Weighted Walking Lunge
12 Toes to Bar

Beginner/QuickFit: 75 Single Unders; 30/20# Sandbag or Ball; 12 Frog Kicks
Intermediate: 20-30 Double Unders; 60/40 Sandbag or 50/30 Ball; 6-8 Toes to Bar (2 sets or less)
Advanced: Rx; 100/70# ball; Rx		 5 rounds 0 reps
Workout Scaled
William KM 09/01/2017 Vintage CrossFit None AMRAP 15
5x10m Shuttle Run (there and back is 1) *
10 Dumbbell Snatch, alternating
10 Frog Kicks

*Increase by 1 Shuttle Run every round		 5 rounds 10 reps
Performed as RX
William KM 09/01/2017 Vintage CrossFit None Back Squat
4x4 @82.5%		 285 lbs
Performed as RX
William KM 09/01/2017 Vintage CrossFit None 3 Rounds
21/14 Calories on Row
20 DB Snatch 50/35lbs
21 Pull Ups

Beginner: 20/10#; 15 Ring Rows or 12 Banded Strict Pullups
Intermediate: 35/20; Scale pullup reps to allow 3 sets or less per round
Advanced: Rx		 13m 42s
Workout Scaled
William KM 08/25/2017 Vintage CrossFit None 3 rounds
Run 400m
21 Dumbbell Box Step Ups 20s to 24"/10s to 20"
12 Burpees		 16m 48s
Performed as RX
William KM 08/25/2017 Vintage CrossFit None Back Squat
4x4 @ 80%		 285 lbs
Performed as RX
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