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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 01/03/2017 Vintage CrossFit None Squat Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 Attempts at a heavy rep over 90%		 215 lbs
Performed as RX
Jeff Fralick 01/03/2017 Vintage CrossFit None For time
150 Double Unders
75 Kettlebell Swings 53/35
50 Double Unders
25 Box Jump Overs 24/20"
10 Slam Ball Cleans, 100/70		 8m 57s
Performed as RX
Jeff Fralick 12/20/2016 Vintage CrossFit None 2x(5 Hip Squat Clean + 3 Split Jerk)

Squat Clean and Jerk
2+1 @ 65%
2+1 @ 70%
2+1 @ 75%
1 @ 80%
1 @ 82.5%
1 @ 85%		 240 lbs
Performed as RX
Jeff Fralick 12/20/2016 Vintage CrossFit None For time
Bike 40/30 Cal
30 Deadlifts 225/155
40 Wall Balls 20/14		 6m 58s
Performed as RX
Jeff Fralick 12/19/2016 Vintage CrossFit None AMRAP 8 Minutes
7 Strict Handstand Push Ups
14 Situps
28 Heavy Jump Ropes		 5 rounds 25 reps
Performed as RX
Jeff Fralick 12/19/2016 Vintage CrossFit None With a partner, for time
Row 40-30-20-10 Calories (28-21-14-7 Female)
Rest while partner works		 9m 38s
Performed as RX
Jeff Fralick 12/15/2016 Vintage CrossFit None Deadlift 4-4-4-4 315 lbs
Performed as RX
Jeff Fralick 12/15/2016 Vintage CrossFit None AMRAP 12
Run 200m
12 Shoulder to Overhead, 95/65
6 Strict Pullups		 6 rounds 60 reps
Performed as RX
Jeff Fralick 12/13/2016 Vintage CrossFit None Squat Snatch
2x5 Snatch Balance with empty or light bar
then
Full Squat Snatch from the floor
Beginners: 5 sets of 4
Intermediate+:
1x4 @ 60%
1x4 @ 65%
1x4 @ 70%
2x4 @ 75%
Drop and reset between reps		 160 lbs
Performed as RX
Jeff Fralick 12/13/2016 Vintage CrossFit None AMRAP 15
Row 15/10 Cal
20 Push Ups
30 Squats		 6 rounds 30 reps
Performed as RX
Jeff Fralick 12/12/2016 Vintage CrossFit None 4 RFT
21 Wall Balls
18 Pullups
15 Kettlebell Swings
12 Handstand Push Ups		 17m 46s
Performed as RX
Jeff Fralick 12/09/2016 Vintage CrossFit None Squat Snatch
3x5 Snatch Balance with empty or light bar for warm up
then
5 sets
2 Squat Snatch with 2-sec pause at the knee
1 Full Squat Snatch with 2-sec pause at the knee		 135 lbs
Performed as RX
Jeff Fralick 12/09/2016 Vintage CrossFit None 3 RFT
Run 400m with sandbag
100 Double Unders
5 Slam Ball Cleans 100/70		 18m 20s
Performed as RX
Jeff Fralick 12/08/2016 Vintage CrossFit None Back Squats
4-4-4-4
Heavier than Monday 11/21/2016		 275 lbs
Performed as RX
Jeff Fralick 12/08/2016 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 9m 59s
Performed as RX
Jeff Fralick 12/05/2016 Vintage CrossFit None Split Jerk 1RM 300 lbs
Performed as RX
Jeff Fralick 12/05/2016 Vintage CrossFit None AMRAP 8 Minutes
80/60 Heavy Jump Rope Buy In
then
6 Burpee Box Jumps 30/24"
12 Kettlebell Swings, 70/53		 5 rounds 6 reps
Performed as RX
Jeff Fralick 11/29/2016 Vintage CrossFit None Squat Snatch
3 sets, climbing in weight
2 Hip Snatch High Pull + 1 Hip Squat Snatch
then
3 sets, climb in weight if positions look good otherwise focus on position rather than weight
2 reps high hang squat snatch with 2-sec pause just below the knee (stand up all the way, lower to the knee and hold, then perform hang squat snatch) - drop between reps		 175 lbs
Performed as RX
Jeff Fralick 11/29/2016 Vintage CrossFit None 2 rounds for time of:
4 Rope Climbs
12 Front Squats, 185/125 - from the floor
24 Ring Push Ups		 8m 33s
Performed as RX
Jeff Fralick 11/28/2016 Vintage CrossFit None Split Jerks (last training day before 1RM next week)
2 sets
3 jerk balance + 3 split jerks, empty or light bar
then
6 sets of 2 split jerk		 225 lbs
Performed as RX
Jeff Fralick 11/28/2016 Vintage CrossFit None 5 rounds for time of:
4 Bar Muscle Ups
8 Alternating Front Rack Lunge steps 95/65
16 Box Jumps, 24/20		 9m 54s
Performed as RX
Jeff Fralick 11/21/2016 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 75-85% 1RM 295 lbs
Performed as RX
Jeff Fralick 11/21/2016 Vintage CrossFit None For time
Run 1200m
Bike 1200m/900m
40 Kettlebell Swings, 53/35
Run 600m
Bike 600m/450m
20 Kettlebell Swings		 14m 38s
Performed as RX
Jeff Fralick 11/17/2016 Vintage CrossFit None Split Jerks
3 sets
3 Jerk Balance + 3 Split Jerks (light to medium weight)
4 sets
3 Split Jerks - heavier than Monday		 185 lbs
Performed as RX
Jeff Fralick 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 18 rounds 10 reps
Performed as RX
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