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Athlete Date Location Workout NameSort Description Results
Chong Hill 11/17/2018 2018 Energy Games 3-Pos Max For load:
4 minutes to establish max 3-position clean and jerk

Clean from floor, clean from below knee, clean from above knee, overhead (as an unbroken complex)		 140 lbs
Performed as RX
Chong Hill 11/17/2018 2018 Energy Games 333 Interval In 3 minutes:

Bike 16/12 Calories
16 Toes to Bar
Max reps alternating Dumbbell Snatch in remaining time until reaching 80 reps

Rest 1:00 between intervals

Scaled: Toes to Hip Level; 35/20# Dumbbell		 6m 26s
Performed as RX
Chong Hill 01/29/2019 Vintage CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 150 reps
Performed as RX
Chong Hill 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 4 rounds 0 reps
Performed as RX
Chong Hill 11/09/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 04s
Workout Scaled
Chong Hill 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 1 AMRAP 7 minutes of:
7 Burpees, lateral over bar
7 Thrusters, 95/65
1 Rope Climb, 15 ft		 3 rounds 0 reps
Performed as RX
Chong Hill 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 2 AMRAP 7 minutes of:
15 Air Squats
5 Deadlifts, 275/185
15ft Handstand Walk		 5 rounds 12 reps
Workout Scaled
Chong Hill 08/15/2018 Vintage CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 47m 11s
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 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 27m 21s
Performed as RX
Chong Hill 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 28m 32s
Performed as RX
Chong Hill 08/22/2018 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 8m 26s
Performed as RX
Chong Hill 05/27/2019 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 60m 30s
Workout Scaled
Chong Hill 10/24/2016 Vintage Crossfit None Front Squat 3 @ 87.5% of 3RM
Front Squat 3 @ 90%
Front Squat 3-3 @ 92.5%		 65-85-105 lbs
Performed as RX
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 10/25/2016 Vintage CrossFit None Push Press 3-3 @ 80% 1RM
Push Press 3-3 @ 85% 1RM		 85-95 lbs
Performed as RX
Chong Hill 10/31/2016 Vintage CrossFit None AMRAP 7 minutes of:
12/9 Calories Bike
6 Hang Power Snatch, 115/80
6 Overhead Squats, 115/80		 2 rounds 8 reps
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 11/04/2016 Vintage CrossFit None 5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 High Hang Squat Snatch		 lbs
Performed as RX
Chong Hill 11/08/2016 Vintage CrossFit None Front Squat 3RM 120 lbs
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 12/30/2016 Vintage CrossFit None Deadlift 3-3-3
Compare to 12/15/2016		 175 lbs
Performed as RX
Chong Hill 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 85lb lbs
Performed as RX
Chong Hill 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 00s
Workout Scaled
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