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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 04/05/2016 Vintage CrossFit None AMRAP 30
Run 400m/Row 500m
5 Pullups
10 Pushups
15 Squats		 9 rounds 0 reps
Performed as RX
Jeff Fralick 04/04/2016 Vintage CrossFit None 4 sets of 3 Hip Snatch High Pull - Empty bar or 65/45
Rest 30 seconds between sets

3 sets of 2 Hip Muscle Snatch - Empty bar or 65/45
Rest 30-45 seconds between sets

5 sets of 1 Hip Power Snatch - 50-60% 1RM Power Snatch
Rest 1 minute between sets		 65 lbs
65 lbs
105 lbs
Performed as RX
Jeff Fralick 04/04/2016 Vintage CrossFit None 3 Rounds for time of:
15 Push Jerks, 115/75
5 Burpees
1 Rope Climb
5 Burpees
1 Rope Climb		 8m 55s
Performed as RX
Jeff Fralick 04/02/2016 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 04s
Performed as RX
Jeff Fralick 04/01/2016 Vintage CrossFit None 5x5 High Box Jumps
44 in
Performed as RX
Jeff Fralick 04/01/2016 Vintage CrossFit None AMRAP 6
4 Deadlifts 315/215
8 Toes to Bar
12 Box Jumps 24/20		 4 rounds 1 reps
Performed as RX
Jeff Fralick 03/29/2016 Vintage CrossFit None 7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat		 145 lbs
Performed as RX
Jeff Fralick 03/29/2016 Vintage CrossFit None 3 rounds for time (Advanced 4 rounds)
15 minute time cap
21/15 Calorie Row
15 Overhead Squats 75/55
9 Bar Facing Burpees (Lateral bar burpees if large class)		 10m 20s
Performed as RX
Jeff Fralick 03/21/2016 Vintage CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 20m 05s
Performed as RX
Jeff Fralick 03/02/2016 Vintage CrossFit None 3 rounds
Run 800m
10 Burpee Muscle Ups (Scale 15 Burpee Pullups)		 21m 20s
Workout Scaled
Jeff Fralick 02/17/2016 Vintage CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Record the total number of reps complete across all 5 intervals		 401 reps
Performed as RX
Jeff Fralick 02/16/2016 Vintage CrossFit None 8 min AMRAP
200m Row
10 Burpees to a 6" Target
10 Toes to Bar		 3 rounds 206 reps
Performed as RX
Jeff Fralick 02/15/2016 Vintage CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 246 reps
Performed as RX
Jeff Fralick 02/15/2016 Vintage CrossFit None Immediately after 13.3
In 8 minutes find max load on the complex:
3 Snatch Grip Deadlift
2 Hang Power Snatch
1 Overhead Squat		 155 lbs
Performed as RX
Jeff Fralick 02/11/2016 Vintage CrossFit None 6 Sets each for Meters
2 min max effort Row
3 min Rest		 3,353 m
Performed as RX
Jeff Fralick 01/27/2016 Vintage CrossFit CrossFit Team Series 15.6 For time:
30 deadlifts (185/135 lb.)
30-calorie row
30 overhead squats (95/65 lb.)

Scaled
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 5m 11s
Performed as RX
Jeff Fralick 01/27/2016 Vintage CrossFit None Deadlift 1RM 415 lbs
lbs
Performed as RX
Jeff Fralick 01/25/2016 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.		 72 reps
Performed as RX
Jeff Fralick 01/25/2016 Vintage CrossFit None Immediately after the WOD, 6 minutes to establish a 7RM Front Squat, from the floor 205 lbs
Performed as RX
Jeff Fralick 01/22/2016 Vintage CrossFit None AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)

Rest 5 minutes

AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)		 6 rounds 1 reps
Performed as RX
Jeff Fralick 01/19/2016 Vintage CrossFit None Power Clean 1RM 260 lbs
Performed as RX
Jeff Fralick 01/19/2016 Vintage CrossFit None Every 90 seconds until failure
4 Power Cleans 135/95
4 Bar Facing Burpees

Add 1 Power Clean and 1 Burpee each round

Score is final round completed plus reps		 9 rounds 017 reps
Performed as RX
Jeff Fralick 01/13/2016 Vintage CrossFit None 5 rounds for time of:
25 Kettlebell Swings 53/35 (Advanced 70/53)
25 Pushups		 14m 20s
Performed as RX
Jeff Fralick 01/12/2016 Vintage CrossFit None Shoulder Press 1RM
Shoulder Press 3-3-3 @ 80%		 175 lbs
Performed as RX
Jeff Fralick 01/08/2016 Vintage CrossFit None Back Squat 5 @ 60%
Back Squat 5 @ 70%
Back Squat 3-3-3 @ 80% plus 5-10# from 12/18/2015 (all 3 sets should be slightly heavier)		 295 lbs
Performed as RX
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