chris gaillard

Hometown:
Unknown
Gym:
Vintage CrossFit
Gender:
Male
Age:
--
Height:
--
Weight:
--

August 7, 2015

Performed at: 2015 Vintage Summer Series Week 3
Workout Name: WOD 4
Description: TBA
Results: 24m 0s
Performed as RX

13 similar workouts

Date Name WorkoutDescription Results
02/05/2019 Back Squat

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

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 10 reps
Performed as RX
01/30/2018 Dumbbell 16.1 AMRAP 20
25-ft. dumbbell overhead walking lunge (SCALE 25 lb)
8 burpees (2018 standard*)
25-ft. dumbbell overhead walking lunge
8 chest-to-bar pull-ups
*Lateral over dumbbell, must jump feet back and foward		 5 rounds 26 reps
Workout Scaled
10/31/2017 AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx
 5 rounds 180 reps
Performed as RX
08/05/2017 3 RFT
25/18 Cal Bike
15 Toes to Bar
12 Barbell Front Rack Reverse Lunges, 115/75 (scale 10@95)
9 Strict Ring Dips

Beginner: 15/10 Cal Bike; 15 Hanging Knee Raise; 65/45; Bench Dips
Intermediate: 20/14 Cal Bike; 7-10 T2B; 95/65; 6 Strict Bar Dips or Banded Ring Dips
Advanced: Rx		 18m 20s
Workout Scaled
07/21/2017 3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups		 11m 45s
Performed as RX
07/16/2016 Open Gym Light back squats, then
3 RFT
5 pull-ups
10 Russian KBs 53
15 push-ups
200 m run		 8m 30s
Performed as RX
06/18/2016 Open gym light back squats
negative push ups
light overhead strict press
a few T2Bs
stretching		 45m 00s
Performed as RX
03/31/2016 Front Squat 3-3-3-3-3
Start at 75% and adjust based on feel		 155-175-185-195-205 lbs
Performed as RX
08/07/2015 WOD 4 TBA 24m 0s
Performed as RX
03/07/2015 Endurance 2014-03-07 "Long Hill Intervals"
6 RFT
Run max effort from bat bridge up the hill to midpoint of pedestrian bridge crossing Memorial Parkway, then recovery run back to starting point at bat bridge		 20m 25s
Performed as RX
09/27/2014 2 Endurance 2014-09-27 For time
Bear crawl length of basketball court and back
21-15-9
- med ball sit-ups, 20lb
- hand release push-ups
- med ball squats, 20lb
Each of these three rounds followed by 1 tall hill
Bear crawl length of basketball court and back		 20m 00s
Performed as RX
09/14/2014 "deck of dreams" Movements determined by drawing from a full deck of cards. Each athlete performs according to the card drawn:
--Each of the 4 suits represents a different movement: burpees, jumping lunges, push ups, and sit ups. Number indicates how many of each is performed. Aces = 11.
--Jacks, queens, and kings each = 1 tall hill.
--Jokers (2) = bear crawl the length of the basketball court and back.
--1 "fold" allowed, i.e., an athlete may choose to sit out 1 round. Otherwise, play the full deck. Cards discarded once played.
--(Optional) 30 minute max time limit
 34m 00s
Workout Scaled
07/04/2014 Zeus Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps		 44m 22s
Workout Scaled