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Athlete Date Sort Location Workout Name Description Results
chris gaillard 02/12/2018 Vintage CrossFit 24HF recovery light weightlifting
stretching		 60m 00s
Performed as RX
Douglas Tomich 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 3 rounds 40 reps
Performed as RX
Steve Matteson 02/12/2018 PilotFit Bar work @ 85 lbs. 5 rounds for time of:
85-lb. hang power clean and jerks, 12 reps
85-lb. thrusters, 9 reps
85-lb. power snatches, 6 reps		 24m 50s
Performed as RX
Reed Lyons 02/12/2018 PilotFit Bar work @ 85 lbs. 5 rounds for time of:
85-lb. hang power clean and jerks, 12 reps
85-lb. thrusters, 9 reps
85-lb. power snatches, 6 reps		 19m 59s
Performed as RX
Care Bach 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 3 rounds 42 reps
Performed as RX
Steven Laviage 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 3 rounds 36 reps
Performed as RX
Sebastian Arango 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 4 rounds 37 reps
Performed as RX
Sebastian Arango 02/12/2018 Vintage CrossFit None EMOM 20 Minutes, alternate movements
A) 10 Double Dumbbell Ground to Overhead 50/35s
B) 10 Bar Facing Burpees

Beginner: 6 reps of each, 30/15#
Intermediate: 8 reps of each, 40/25#
Advanced: Rx		 120 reps
Performed as RX
Andrew Shum 02/12/2018 RifTribe None Monday

squat clean combo
Every minute for 14 minutes do:
Min 1:
1-(pos 3) squat cleans + 1 (pos 2) squat clean (low) + 1 (pos) 1 squat clean (high hang)
Min 2:
40 sec max rep banded pull-ups
(green or black or red band)

*clean weight is 75% 1RM squat clean
 89 reps
Performed as RX
Laurie Hines 02/12/2018 Premier Martial Arts/Grand River CrossFit None 8 min of:
3 back squats 85lbs
5 burpees		 8 rounds 1 reps
Performed as RX
Karla Gutierrez 02/12/2018 Vintage CrossFit None EMOM 20 Minutes, alternate movements
A) 10 Double Dumbbell Ground to Overhead 50/35s
B) 10 Bar Facing Burpees

Beginner: 6 reps of each, 30/15#
Intermediate: 8 reps of each, 40/25#
Advanced: Rx		 200 reps
Workout Scaled
Karla Gutierrez 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 4 rounds 34 reps
Workout Scaled
Drew McKay 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 4 rounds 34 reps
Performed as RX
Seth Johnson 02/12/2018 Yosai CrossFit For Time 60 DB Thrusters
50 DU
400 m run
30 Burpees Box over (24/20)
20 Deadlifts (225/155)		 40m 00s
Workout Scaled
Gretchen P 02/12/2018 Sheepdog CrossFit None 5 Rounds at 65 lbs:
5 Cleans
10 Front Squats
5 Jerks
20 Pull-ups
Wait 90 seconds til next round

22:40 THEN

6 mile run 		59m 46s
Performed as RX
Joseph Lindquist 02/12/2018 Tville Weightroom MS 021218 4 Sets of

6 Back Squat @75%

20 BF Sit ups

8/8 Lateral Box Step ups		 110-110-110-110 lbs
Performed as RX
Olivia suite 02/12/2018 Tville Weightroom MS 021218Wod 15 min AMRAP

100 Single Unders
50 Kettle Bell Swings
40 Sit ups
30 Burpees		 3 rounds 0 reps
Performed as RX
Olivia suite 02/12/2018 Tville Weightroom MS 021218 4 Sets of

6 Back Squat @75%

20 BF Sit ups

8/8 Lateral Box Step ups		 85 lbs
Performed as RX
Dennis Sukholutsky 02/13/2018 Vintage CrossFit None Back Squat
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set Max effort reps at chosen weight.		 14 reps
Performed as RX
Dennis Sukholutsky 02/13/2018 Vintage CrossFit CrossFit Open 14.2 Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx: 95/65; Chest to Bar Pullups
Scaled: 65/45; Chin over Bar Pullups or Jumping Chest to Bar Pullups (head 6" below bar)		 258 reps
Performed as RX
Nyree Segui 02/13/2018 Premier Martial Arts/Grand River CrossFit 02/13/2018 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Fiona Alford 02/13/2018 Premier Martial Arts/Grand River CrossFit 02/13/2018 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 65 lbs
Performed as RX
Jonathan Schabruch 02/13/2018 Sheepdog CrossFit Incredible Hulk 20' AMRAP
5 DL
5 Hang Clean
5 Front Squat
5 Push Press
5 Back Squat
(115/75)		 11 rounds 10 reps
Performed as RX
Richard Howell 02/13/2018 Sheepdog CrossFit Hulk 20 Min AMRAP

5 Dead Lifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

All at 115#		 9 rounds 7 reps
Performed as RX
Joshua Crews 02/13/2018 Sheepdog CrossFit Incredible Hulk 20' AMRAP
5 DL
5 Hang Clean
5 Front Squat
5 Push Press
5 Back Squat
(115/75)		 12 rounds 7 reps
Performed as RX
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