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Athlete Date Location Workout Name DescriptionSort Results
Chong Hill 04/18/2018 Vintage CrossFit None 100 Air Squats
3 Rope Climbs
50 Box Jump Overs 24/20"
3 Rope Climbs

Time Cap: 12:00

Beginner: 70 Squats; 12 Strict Pull Ups; 30 Box Jump Overs, 20/16""
Intermediate: 10-12' Rope Climbs
Advanced: Rx		 8m 05s
Performed as RX
Chong Hill 10/24/2016 Vintage Crossfit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 30s
Workout Scaled
Chong Hill 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 15s
Performed as RX
Chong Hill 11/08/2016 Vintage CrossFit None 15 minute cap - scale appropriately
Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 12m 45s
Workout Scaled
Chong Hill 05/01/2018 Vintage CrossFit None 15 Strict HSPU
30 Box Jump Overs 24/20
60 Wall Balls 20/14lbs
180 Double Unders

Cap: 15:00

Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16; 50 Wall Balls 14/10#; 180 Single Unders
Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)
Advanced: Rx		 9m 25s
Workout Scaled
Chong Hill 04/19/2018 Vintage CrossFit None 15-12-9-6-3
Power Clean 95/65lbs
Toes to Bar
Run 200m

Run after each round, including the 3's.

Beginner: 75/50#; Hanging Knee Raise
Intermediate: 10-8-6-4-2 T2B
Advanced: Rx
Competitor: 115/75 (Only if you're confident you can go fast and unbroken on both PC & T2B in the Rx version.)
 11m 40s
Performed as RX
Chong Hill 04/03/2018 Vintage CrossFit None 1RM Snatch 95 lbs
Performed as RX
Chong Hill 11/26/2018 Vintage CrossFit None 1RM Squat Snatch 95 lbs
Performed as RX
Chong Hill 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 11m 34s
Workout Scaled
Chong Hill 05/29/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16"; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 14m 06s
Workout Scaled
Chong Hill 05/15/2018 Vintage CrossFit None 2 Rounds of "DT"
Rest :90
3 Rounds of "DT"
Rest :90
2 Rounds of "DT"

Beginner: 85/55#
Intermediate: 125/85#
Advanced: 155/105#		 15m 25s
Workout Scaled
Chong Hill 10/25/2016 Vintage Crossfit None 21-15-9
Bike Calories (F 15-10-5)
Slam Ball Squat Clean 50/30		 10m 45s
Performed as RX
Chong Hill 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 5m 31s
Workout Scaled
Chong Hill 05/31/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx
 10m 06s
Performed as RX
Chong Hill 04/05/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx		 9m 42s
Performed as RX
Chong Hill 08/30/2019 Vintage CrossFit None 3 Rounds
16 Kettlebell Snatches 53/35lbs
12/8 Calorie Bike
40' Handstand Walk

Beginner: 35/18; 80' Overhead Carry
Intermediate: 44/26; 4 Handstand Walk Attempts or :30 Handstand Hold
Advanced: Rx		 7m 00s
Workout Scaled
Chong Hill 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		 10m 42s
Workout Scaled
Chong Hill 08/27/2018 Vintage CrossFit None 3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx		 12m 22s
Workout Scaled
Chong Hill 07/05/2019 Vintage CrossFit None 3 Rounds
8 Burpee Box Jump Overs 24/20"
16/12 Calorie Row
8 Burpee Box Jump Overs
Rest 2:00

Sprint!

Beginner: 24/20" Burpee Box Step Overs
 11m 30s
Performed as RX
Chong Hill 11/27/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 9m 07s
Performed as RX
Chong Hill 01/28/2019 Vintage CrossFit None 3 Rounds For Time
20/14 Calories on Assault Bike
20 Push Jerk 135/95lbs
20 Push Ups

Time cap 18:00

Beginner: 15/10 Calorie Bike; 85/50#; 10 Perfect Push Ups
Intermediate: 115/75#; 15 Perfect Push Ups
Advanced: Rx		 12m 34s
Workout Scaled
Chong Hill 11/04/2016 Vintage CrossFit None 4 RFT
50' Walking lunge with 50/30# sandbag
8 Strict HSPU
6 Slam Ball Cleans 100/70 (double KB clean as back up option for large classes - 2x53/2x35)		 10m 30s
Workout Scaled
Chong Hill 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		 9m 31s
Workout Scaled
Chong Hill 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		 9m 16s
Workout Scaled
Chong Hill 03/12/2018 Vintage CrossFit None 4 Rounds
15 Burpee Box Jump Overs 24/20"
20 OHS 75/55lbs


Time Cap: 15 minutes

Focus on moving smoothly through the BBJO, eliminate extra steps between reps. OHS should be in 3 sets or less the entire time.

Beginner: 12 Burpee Box Jump Overs; Step Ups Allowed; 45/35 OHS
Intermediate: Rx BBJO, 15 OHS
Advanced: Rx
Competitor: 30 OHS 75/55		 12m 44s
Performed as RX
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