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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 01/15/2015 Vintage CrossFit None Deadlift 3-3-3-3-3 (@80-85%)
Deadlift 20 reps (@50-60%)		 275 lbs
205 lbs
Performed as RX
Jeff Fralick 01/15/2015 Vintage CrossFit None 10 Minute AMRAP
15 Hang Squat Snatch (45/35)
30 Wall Balls (20/14)		 03 rounds 13 reps
Performed as RX
Jeff Fralick 01/13/2015 Vintage CrossFit None 21-15-9-15-21
Push Press (95/65)
*Run 200m before and after each round (6 total runs)		 12m 02s
Performed as RX
Jeff Fralick 01/12/2015 Vintage CrossFit None 4 Rounds
2 minute Row for Meters*
3 minute Rest
* Record total meters for each round. This should be an all out effort.		 2,196 m
Performed as RX
Jeff Fralick 01/09/2015 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 181 reps
Performed as RX
Jeff Fralick 01/08/2015 Vintage CrossFit None 50 Double Unders
20 Thrusters 100/65
10 Lateral Barbell Burpees (hip opening not required)
50 Double Unders
15 Thrusters
15 Lateral Barbell Burpees
50 Double Unders
10 Thrusters
20 Lateral Barbell Burpees		 11m 07s
Performed as RX
Jeff Fralick 01/07/2015 Vintage CrossFit None Review and Practice Power Snatch
5x1 Hip Power Snatch
5x1 High Hang Power Snatch (above the knee)
5x1 Low Hang Power Snatch (below the knee)
The goal during the hangs is to pass through the hip power position at the pockets		 95 lbs
125 lbs
145 lbs
Performed as RX
Jeff Fralick 01/07/2015 Vintage CrossFit None 3 Rounds for time of:
Run 400m
15 Power Snatch 115/75		 10m 15s
Performed as RX
Jeff Fralick 01/05/2015 Vintage CrossFit None Front Squat 1RM 275 lbs
Performed as RX
Jeff Fralick 01/05/2015 Vintage CrossFit None 5-10-15-20-25 Reps of:
Box Jumps (24"/20")
Kettlebell Swings (53/35) Adv: 70/53
Plate Pushups (Hands on 25# plate, thighs do not touch ground for Rx)		 10m 15s
Performed as RX
Jeff Fralick 11/26/2014 Vintage CrossFit None 5 rounds, 3 minutes each with 1 minute rest between rounds. Score is total toes to bar.
Round 1
20x10m shuttle runs
7 Clean and Jerks (135/95) - Advanced: 10 C&J
Max reps Toes to bar
Round 2:
18x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 3:
16x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 4:
14x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 5:
12x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar		 59 reps
Performed as RX
Jeff Fralick 11/20/2014 Vintage CrossFit None Back Squat 1RM 335 lbs
Performed as RX
Jeff Fralick 11/20/2014 Vintage CrossFit None Situps 50-40-30-20-10
Power Cleans 95/65 25-20-15-10-5		 8m 34s
Performed as RX
Jeff Fralick 11/18/2014 Vintage CrossFit None AMRAP 6
4 Deadlifts 225/155 (Adv 275/185)
7 Bar Facing Burpees
10 Wall Balls (Adv 30/20)		 4 rounds 11 reps
Performed as RX
Jeff Fralick 10/31/2014 Vintage CrossFit Zombie Apocalypse At 0:00
3 rounds
10 Deadlifts (185/115) - advanced 225/155
20 Wall Balls
At 5:00
Run 800m with sandbag 50/30
At 10:00
18-12-6
Back Squats (95/65) - advanced 135/95
Lateral barbell burpees
At 15:00
2 rounds
30 sandbag ground to shoulder, alternating - must have control at the top
30 alternating sandbag box step ups 24/20
At 20:00
20 alternating jumping lunges
20 situps
Row 1000m (800m for women)

Score is total rounds (5 minute segments) completed. Reps/time are irrelevant. Completion (survival) is the goal. 		2 rounds 0 reps
Performed as RX
Jeff Fralick 10/24/2014 Vintage CrossFit None Shoulder Press 3-3-3-3-3 165 lbs
Performed as RX
Jeff Fralick 10/24/2014 Vintage CrossFit Betty 5 Rounds
12 Push Presses (135/95)
20 Box Jumps (24/20)		 10m 59s
Performed as RX
Jeff Fralick 10/23/2014 Vintage CrossFit None 3 Working Sets of the Complex
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
*do not drop the bar		 185 lbs
Performed as RX
Jeff Fralick 10/23/2014 Vintage CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 0 rounds 87 reps
Performed as RX
Jeff Fralick 10/21/2014 Vintage CrossFit None Front Rack Lunges
5 x 10 (5 each leg)		 165 lbs
Performed as RX
Jeff Fralick 10/21/2014 Vintage CrossFit None 21-15-9
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes		 4m 27s
Performed as RX
Jeff Fralick 10/15/2014 Vintage CrossFit None 3 RFT
Row 500m
Run 200m
20 Plate Pushups
15 Strict Ring Rows, feet elevated to ring level		 15m 40s
Performed as RX
Jeff Fralick 10/13/2014 Vintage CrossFit None Clean and Jerk 1RM 245 lbs
Performed as RX
Jeff Fralick 10/09/2014 Vintage CrossFit Amber S 5 Wall Walks (advanced 5x10m unbroken handstand walks)
15 Clean and Jerks 155/105
25 Hand Release Pushups
35 Wall Balls
45 Squats
Run 400m with sandbag (50/30)		 11m 29s
Performed as RX
Jeff Fralick 10/08/2014 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 00s
Performed as RX
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