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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 05/31/2016 Vintage CrossFit None AMRAP 8
3-6-9-12-etc
Power Clean 185/125
Handstand Pushups		 61 reps
Performed as RX
Jeff Fralick 05/17/2016 Vintage CrossFit None 7 Work Sets
High Hang Power Clean + Power Clean		 225 lbs
Performed as RX
Jeff Fralick 05/17/2016 Vintage CrossFit None AMRAP 9
9 Toes to Bar
7 Lateral Barbell Burpees
5 Power Cleans 135/85		 5 rounds 20 reps
Performed as RX
Jeff Fralick 05/16/2016 Vintage CrossFit CrossFit.com 160501 AMRAP 10
50 Double Unders
10 Back Squats, 135/85 (from the floor)		 5 rounds 50 reps
Performed as RX
Jeff Fralick 05/16/2016 Vintage CrossFit None Push Press 10-10-10 145 lbs
Performed as RX
Jeff Fralick 05/11/2016 Vintage CrossFit Regionals Week Day 3 For Time (6:00 cap)
80 Wall Balls
40 Pullups		 5m 00s
Performed as RX
Jeff Fralick 05/11/2016 Vintage CrossFit None 3 rounds (10:00 cap)
28 steps walking lunge
15 power cleans 115/80		 7m 20s
Performed as RX
Jeff Fralick 05/10/2016 Vintage CrossFit Regionals Week Day 2 AMRAP 6
5 Wall Walks
50 Double Unders		 2m 02s
Performed as RX
Jeff Fralick 05/10/2016 Vintage CrossFit None 3 rounds
400m run
40 Abmat Situps
7 Deadlifts 315/205
 14m 19s
Performed as RX
Jeff Fralick 05/09/2016 Vintage CrossFit Regionals Week Day 1 10 ground to overhead (135/85 lb.), by 2:00
8 ground to overhead (165/100 lb.), by 4:00
6 ground to overhead (185/115 lb.), by 6:00
4 ground to overhead (205/130 lb.), by 8:00
2 ground to overhead (225/145 lb.), by 11:00

Time cap: 11 minutes

Beginners Male: 95-115-135-155-175
Beginners Female: 55-65-75-85-95

Advanced: Squat Snatch with Rx Weights

Score is total reps completed		 30 reps
Performed as RX
Jeff Fralick 05/06/2016 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 2m 20s
Performed as RX
Jeff Fralick 05/03/2016 Vintage CrossFit None AMRAP 9
10 Toes to Bar
15 Kettlebell Swings, 53/35
20 Pistols (Scale: 30 Squats)		 4 rounds 33 reps
Performed as RX
Jeff Fralick 05/02/2016 Vintage CrossFit None Snatch 1RM 215 lbs
Performed as RX
Jeff Fralick 05/02/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 50s
Performed as RX
Jeff Fralick 04/28/2016 Vintage CrossFit None 7 Rounds for time of:
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups		 18m 36s
Performed as RX
Jeff Fralick 04/26/2016 Vintage CrossFit None 3 Sets of 1 High Hang Snatch + 1 OHS
3 Sets of 1 Low Hang Snatch + 1 OHS
3 Sets of 1 Snatch + 1 OHS		 115 135 155 lbs
Performed as RX
Jeff Fralick 04/26/2016 Vintage CrossFit Masters Online Qualifier 16.4 For Time:
55 Bar Facing Burpees
34 Overhead Squats 95/65 (75/55)
21 Muscle Ups (Ring Dips)

20 Minute Cap		 12m 29s
Performed as RX
Jeff Fralick 04/25/2016 Vintage CrossFit None Back Squat 5-5
Back Squat 3-3
Back Squat 2-2
Climbing across all six sets, start around 55-60% 1RM		 315 lbs
Performed as RX
Jeff Fralick 04/25/2016 Vintage CrossFit Masters Online Qualifier 16.3 AMRAP 15
55 Double Unders
15 Chest to Bar Pullups
5 Hang Power Cleans, 155/105

55+: Chin Over Bar Pullups & 135/95		 4 rounds 13 reps
Performed as RX
Jeff Fralick 04/18/2016 Vintage CrossFit None 12 Sets
1 Pause Power Snatch
-2 second pause at 2" off the floor
-2 second pause at the knee
60-70% 1RM Power Snatch		 155 lbs
Performed as RX
Jeff Fralick 04/18/2016 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 7m 54s
Performed as RX
Jeff Fralick 04/15/2016 Vintage CrossFit None 10 sets of 1
Low Hang Squat Snatch with 5-second pause at the bottom of receiving position
50-60% 1RM Squat Snatch
Rest ~45 seconds between reps		 125 lbs
Performed as RX
Jeff Fralick 04/15/2016 Vintage CrossFit CrossFit.com 160402 AMRAP 20
Run 400m
20 Medball Situps 20/14 (Advanced GHD Situps)
10 Overhead Squats 95/65		 4 rounds 410 reps
Performed as RX
Jeff Fralick 04/13/2016 Vintage CrossFit None For time:
21/15 Calorie Bike (25/18 on airdyne)
9 Squat Cleans 225/135
15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips)
9 Squat Cleans 225/135
21/15 Calorie Bike (25/18 on airdyne)		 12m 29s
Performed as RX
Jeff Fralick 04/11/2016 Vintage CrossFit None Row 30/21 Cal
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups		 14m 59s
Performed as RX
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