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Athlete Date Sort Location Workout Name Description Results
Jake Walker 02/20/2019 Vintage CrossFit None Power Clean and Jerk
EMOM for 10 Minutes
1 Rep @ 80%		 195 lbs
Performed as RX
Jake Walker 02/19/2019 Vintage CrossFit None Front Squat
4x4 at 80%
Rest as needed		 235 lbs
Performed as RX
Jake Walker 02/19/2019 Vintage CrossFit None For Time
30-20-10
Wallballs 20/14lbs
Box Jump Overs 24/20lbs

Beginner: 14/10#; 20/16"
Intermediate/Advanced: Rx
 5m 20s
Performed as RX
Jake Walker 02/18/2019 Vintage CrossFit None Squat Snatch
5x3 @ 80%
Drop and Reset
Rest as needed		 150 lbs
Performed as RX
Jake Walker 02/15/2019 Vintage CrossFit None Squat Snatch
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 20 Hang Squat Snatch @ 75% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatch completed from 20, and complete that many burpees for your rest period		 135 lbs
Performed as RX
Jake Walker 02/05/2019 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 70 reps
Performed as RX
Jake Walker 02/04/2019 Vintage CrossFit None 4 Rounds For Time
400m Row or Ski
12 Push Press 135/95lbs
100' Walking Lunge Steps

Beginner: 300m Row/Ski; 85/50
Intermediate: 115/75		 14m 10s
Performed as RX
Jake Walker 02/04/2019 Vintage CrossFit None AMRAP 4 Minutes x 3
6 Front Squats 185/125lbs
9 Ring Dips

Rest :90

Front Squats should be heavy enough to challenge you but they should stay unbroken. The dips should be performed in 2 sets or scale the volume.

Beginner: 115/75; 5 Perfect Push Ups + :05 Ring Support
Intermediate: 155/105; 5 Ring Dips
Advanced: Rx		 105 reps
Performed as RX
Jake Walker 02/01/2019 Vintage CrossFit None Squat Snatch
In 10 minutes build to Heavy Single
then
Not for time
Complete 30 Hang Squat Snatches @ 70% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatches completed from 30, and complete that many burpees for your rest period		 125 lbs
Performed as RX
Jake Walker 01/30/2019 Vintage CrossFit None For Time
20 Clean @ 70% 1RM
Rest 3:00
15 Clean @ 75% 1RM
Rest 3:00
10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean. Clean reps can be Power, Squat, or a mix of both. The goal is to blend speed and technique.		 10m 50s
Performed as RX
Jake Walker 01/29/2019 Vintage CrossFit None 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.		 275 lbs
Performed as RX
Jake Walker 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		 11m 18s
Performed as RX
Jake Walker 01/23/2019 Vintage CrossFit None Snatch
For Time
20 Snatch @ 65% 1RM
Rest 3:00
15 Snatch @ 70% 1RM
Rest 3:00
10 Snatch @ 75% 1RM

Percentages based on 1RM Power Snatch. Snatch reps can be power, squat, or a mix of both. The goal here is to blend both speed of reps with technique.		 10m 44s
Performed as RX
Jake Walker 01/22/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% - 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. If you get over 15 reps, you went too light. Warm-up percentages are based on 1RM, Die set is based on feel.		 9 reps
Performed as RX
Jake Walker 01/21/2019 Vintage CrossFit None 6 Rounds For Time
6 Sumo DLHP 115/75lbs
9 Lateral Bar Burpees
12 Pull Ups

This should be a fast WOD so pick a weight and pull up amount you can perform unbroken for at least a few rounds. Target time is <12 minutes.

Beginner: 75/45; 8 Ring Rows
Intermediate: 95/60; 6-8 Pull Ups
Advanced: Rx		 11m 40s
Performed as RX
Jake Walker 01/21/2019 Vintage CrossFit None AMRAP 4 Minutes x 3
15 Power Snatch 75/55lbs
15 Box Jump Overs 24/20"
15 Push Ups
Rest 2:00

Re-start the AMRAP each interval.

Beginner: 55/35#; Box Step Overs or Lower box height; Box Push Ups
Intermediate/Advanced: Rx		 171 reps
Performed as RX
Jake Walker 01/18/2019 Vintage CrossFit None 30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs

Time cap 15:00

Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx		 7m 37s
Performed as RX
Jake Walker 01/16/2019 Vintage CrossFit None 1RM Misfit Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat		 165 lbs
Performed as RX
Jake Walker 01/14/2019 Vintage CrossFit None 1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 225 lbs
Performed as RX
Jake Walker 01/07/2019 Vintage CrossFit None Power Clean
3 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 33 reps
Performed as RX
Jake Walker 01/04/2019 Vintage CrossFit None Push Jerk
5x4 @ 80%		 195 lbs
Performed as RX
Jake Walker 01/03/2019 Vintage CrossFit None 4 Rounds
20 Wallballs 20/14lbs
8 Ring Dips
Run 400m
Rest 2:00
Wall-ball and Ring Dip sets SHOULD BE UNBROKEN		 16m 51s
Performed as RX
Jake Walker 01/03/2019 Vintage CrossFit None Deadlift 2x18 135-225 lbs
Performed as RX
Jake Walker 12/19/2018 Vintage CrossFit None Power Snatch Singles @70-75%
Drop and Reset
5 Rounds
:60 on, 2:00 off		 58 reps
Performed as RX
Jake Walker 12/19/2018 Vintage CrossFit None AMRAP 15 Minutes
20 Wallballs 20/14lbs
10 Ring Dips
20 Box Jumps 24/20"

Beginner: 15 Wall Balls 14/10#; 15-sec low ring plank hold; 20 Box Step Ups
Intermediate: Ring Push Ups
Advanced: Rx
 4 rounds 34 reps
Performed as RX
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