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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 04/10/2015 Vintage CrossFit None 3 RFT
12 Clean and Jerks 135/95
12 Box Jumps 30/24		 7m 53s
Performed as RX
Jeff Fralick 04/07/2015 Vintage CrossFit None 7 Work Sets (70%+ of 1RM)
2 Snatch High Pulls + 1 Snatch (Power or Squat)		 165 lbs
Performed as RX
Jeff Fralick 04/07/2015 Vintage CrossFit CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 3 rounds 35 reps
Performed as RX
Jeff Fralick 04/02/2015 Vintage CrossFit None 3 RFT
35 Kettlebell Swings (53/35)
25 Front Squats (75/55)		 11m 32s
Performed as RX
Jeff Fralick 03/31/2015 Vintage CrossFit None 7 RFT
7 Bar Facing Burpees
7 Clean and Jerks (95/65)		 8m 051s
Performed as RX
Jeff Fralick 03/25/2015 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 53s
Performed as RX
Jeff Fralick 02/27/2015 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 240 lbs
Performed as RX
Jeff Fralick 02/27/2015 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 4 rounds 9 reps
Performed as RX
Jeff Fralick 02/23/2015 Vintage CrossFit None Snatch 1RM 205 lbs
lbs
Performed as RX
Jeff Fralick 02/23/2015 Vintage CrossFit None 50 Squats
40 Pushups
30 Box Jumps 24"/20"
20 burpees to 6" target		 04m 53s
Performed as RX
Jeff Fralick 02/19/2015 Vintage CrossFit None 15-12-9-6-3
Burpee Box Jumps 24"/20"
Squat Cleans 115/75		 11m 54s
Performed as RX
Jeff Fralick 02/19/2015 Vintage CrossFit None EMOM 6
3 Power Snatch (drop or touch and go) 50-70% 1RM Power Snatch
1 min rest and time to switch weights
EMOM 6
3 Squat Snatch (drop or touch and go) 50-70% 1RM Squat Snatch		 115 lbs
125 lbs
Performed as RX
Jeff Fralick 02/17/2015 Vintage CrossFit CrossFit Open 11.5ish AMRAP 15
5 Power Cleans 155/105
10 Toes to bar
15 Wall Balls		 7 rounds 1 reps
Performed as RX
Jeff Fralick 02/16/2015 Vintage CrossFit None 3 sets of 3 reps of:
Snatch pulls with
Pause at 2"
Pause at the knee
Pause at the hip (power position)
Then a power shrug
Perform at 20-40%

5 sets of 2 reps power snatch with pause at the knee at 50-80% of 1RM Power Snatch		 75 lbs
Performed as RX
Jeff Fralick 02/16/2015 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 9m 33s
Performed as RX
Jeff Fralick 02/11/2015 Vintage CrossFit Shoulder Press 1RM Shoulder Press 1-1-1-1-1 175 lbs
Performed as RX
Jeff Fralick 02/11/2015 Vintage CrossFit None 15 Shoulder to Overhead, 135/95
50 Double Unders
12 Shoulder to Overhead, 135/95
40 Double Unders
9 Shoulder to Overhead, 135/95
30 Double Unders
6 Shoulder to Overhead, 135/95
20 Double Unders
3 Shoulder to Overhead, 135/95
10 Double Unders		 9m 52s
Performed as RX
Jeff Fralick 01/27/2015 Vintage CrossFit None AMRAP 10
5 Deadlifts, 275/185
7 Muscle Ups
30 Situps

Beginner scale: 7 challenging ring rows with full ROM (rings to chest)
Intermediate scale: 7 L-sit ring pullups		 2 rounds 6 reps
Performed as RX
Jeff Fralick 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 12m 18s
Performed as RX
Jeff Fralick 01/24/2015 2015 Wicked Winter Showdown Slam Dunk 20 Minute AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95#/65#
18 Slam Balls 50#/30#
24 Heavy Jump Ropes

This event will be performed as a relay. Each teammate must complete the entire round before the next teammate starts their round. 		7 rounds 37 reps
Performed as RX
Jeff Fralick 01/21/2015 Vintage CrossFit None Turkish Getup 3x3 per side 35 lbs
Performed as RX
Jeff Fralick 01/21/2015 Vintage CrossFit None 3 rounds of 3 min AMRAP, 1 min rest
20 6" Burpees
20 Kettlebell Swings 53/35
Max Reps Toes to bar

If you do not reach the toes to bar, reduce the burpees by 5 reps on the next round
 25 reps
Performed as RX
Jeff Fralick 01/20/2015 Vintage CrossFit None Row 2km
then
3 rounds of "Kelly"
Run 400m
30 Box Jumps 24/20"
30 Wall Balls		 28m 57s
Performed as RX
Jeff Fralick 01/19/2015 Vintage CrossFit None AMRAP 7
3-6-9-etc
Clean and Jerk 155/105
1-2-3-etc
Rope Climb		 26 reps
Performed as RX
Jeff Fralick 01/16/2015 Vintage CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 44 reps
Performed as RX
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