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Athlete Date Sort Location Workout Name Description Results
William KM 08/25/2017 Vintage CrossFit None For Time
40 Sit Ups
15 Power Snatch 95/65lbs
30 Sit Ups
15 Power Snatch
20 Sit Ups
15 Power Snatch
10 Sit Ups
15 Power Snatch

Beginner: 12 reps at 65/45
Intermediate: 75/55
Advanced: Rx		 10m 32s
Workout Scaled
William KM 08/23/2017 Vintage CrossFit None Strict Press
2x10 @ 50-60% 1RM

then

1 Rep every :90
As heavy as possible for 12:00
 135 lbs
Performed as RX
William KM 08/23/2017 Vintage CrossFit None 8 Rounds
4 Front Squats 185/115lbs
8 Bar Facing Burpees

Beginner: 115/75 from rack; Paralette for burpees
Intermediate: 155/105
Advanced: Rx
 12m 29s
Workout Scaled
William KM 08/18/2017 Vintage CrossFit None Deadlift 3RM 305 lbs
Performed as RX
William KM 08/17/2017 Vintage CrossFit None For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6" Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups - no snaking push ups!
Intermediate: 100 DU; 50 Push Ups - no snaking push ups!
Advanced: Rx		 19m 41s
Performed as RX
William KM 08/17/2017 Vintage CrossFit None 3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx		 125 lbs
Performed as RX
William KM 08/16/2017 Vintage CrossFit None Power Clean 1RM 215 lbs
Performed as RX
William KM 08/09/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets		 30 reps
Workout Scaled
William KM 08/07/2017 Vintage CrossFit None Shoulder Press 1RM 150 lbs
Performed as RX
William KM 08/07/2017 Vintage CrossFit None 4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time		 3m 40s
Workout Scaled
William KM 08/07/2017 Vintage CrossFit None Row 2k 7m 56s
Performed as RX
William KM 08/03/2017 Vintage CrossFit None 1RM Power Clean & Push Jerk 205 lbs
Performed as RX
William KM 08/02/2017 Vintage CrossFit None Power Snatch 1RM 155 lbs
Performed as RX
William KM 07/31/2017 Vintage CrossFit None Front Squat 1RM 300 lbs
Performed as RX
William KM 07/12/2017 Vintage CrossFit None 5 rounds

AMRAP 3
30/21 Calorie Row
10 Lateral Burpees over rower
Max Reps Chest to Bar Pullups

Rest 3:00

Score is total pullups completed

Beginner: 18/12 Calories; 8 Lateral Burpees; Max Reps Ring Rows
Intermediate: 24/18 Calories; 10 Lateral Burpees; Chin over Pullups
Advanced/Comp: As Rx		 30 reps
Performed as RX
William KM 07/11/2017 Vintage CrossFit Power Elizabeth 21-15-9
Power Cleans, 135/95
Ring Dips		 7m 53s
Workout Scaled
William KM 07/10/2017 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 845 lbs
Performed as RX
William KM 07/04/2017 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 45m 06s
Workout Scaled
William KM 07/03/2017 Vintage CrossFit None Back Squat #4
1 set of 3 @ 65%
1 set of 3 @ 75%
1 set of 2 @ 80%
1 set of 2 @ 85%
3 sets of 1 @ 90%+ based on how you feel (should be heavier than the doubles from last week)

:15 back rack hold at 105-107.5%		 290 lbs
Performed as RX
William KM 06/07/2017 Vintage CrossFit None Deadlift 1RM 365 lbs
Performed as RX
William KM 06/06/2017 Vintage CrossFit None Shoulder Press 1RM 135 lbs
Performed as RX
William KM 06/05/2017 Vintage CrossFit None 15 minutes to build to a heavy set
Squat Clean + Hang Squat Clean + Split Jerk		 175 lbs
Performed as RX
William KM 06/05/2017 Vintage CrossFit None Back Squat 1RM 315 lbs
Performed as RX
William KM 02/28/2017 Vintage CrossFit None For time
25/18 Calorie Row
25/18 Calorie Bike
5 Rounds of Chest to Bar Cindy (5 C2B Pullups, 10 Push Ups, 15 Squats)
20/14 Calorie Row
20/14 Calorie Bike
4 Rounds of Chest to Bar Cindy
15/10 Calorie Row
15/10 Calorie Bike
3 Rounds of Chest to Bar Cindy
10/7 Calorie Row
10/7 Calorie Bike
2 Rounds of Chest to Bar Cindy
5/3 Calorie Row
5/3 Calorie Bike
1 Round of Chest to Bar Cindy		 45m 52s
Performed as RX
William KM 02/27/2017 Vintage CrossFit None Every 2 minutes for 5 rounds
5 Touch and Go Squat Clean Thrusters
Adjust weights between rounds as needed		 115 lbs
Performed as RX
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