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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 11/16/2016 Vintage CrossFit None Bench Press 5-5
Bench Press 3-3
Bench Press 1-1-1		 235 lbs
Performed as RX
Jeff Fralick 11/16/2016 Vintage CrossFit None 30-20-10
Bike for calories (F 21-14-7)
Shoulder to Overhead 95/65
3-2-1 Rope Climbs		 10m 12s
Performed as RX
Jeff Fralick 11/14/2016 Vintage CrossFit None With a partner
Row 1000m/800m each
Row 750/600m each
Row 500/400m each
Row 250/200m each		 21m 00s
Performed as RX
Jeff Fralick 11/11/2016 Vintage CrossFit Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 22m 00s
Performed as RX
Jeff Fralick 11/10/2016 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 6m 50s
Performed as RX
Jeff Fralick 11/10/2016 Vintage CrossFit None With a partner
Bike 4000/2800m
Switch every 1000m/700m		 6m 41s
Performed as RX
Jeff Fralick 11/08/2016 Vintage CrossFit None Front Squat 3RM 295 lbs
Performed as RX
Jeff Fralick 11/08/2016 Vintage CrossFit None 15 minute cap - scale appropriately
Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 11m 04s
Performed as RX
Jeff Fralick 11/07/2016 Vintage CrossFit None Push Press 1RM 255 lbs
Performed as RX
Jeff Fralick 11/07/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 8m 23s
Performed as RX
Jeff Fralick 10/28/2016 Vintage CrossFit None EMOM 7
3/6/9/12 HSPU (pick a number and stick with it)		 42 reps
Performed as RX
Jeff Fralick 10/28/2016 Vintage CrossFit None For time
60 Heavy Jump Rope
45 Kettlebell Swings 53/35
30 Toes to Bar
15 Squat Clean Thrusters 95/65		 5m 53s
Performed as RX
Jeff Fralick 10/27/2016 Vintage CrossFit None 5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 Overhead Squat		 155 lbs
Performed as RX
Jeff Fralick 10/27/2016 Vintage CrossFit None 4 Rounds for time of:
Run 400m
15 Ring Dips
10 Box Jumps (27"/22") - Men 24" + 45# plate, Women 20" box + Black 25# or Blue 45#

Advanced: Use MU rings for dips		 15m 30s
Performed as RX
Jeff Fralick 10/24/2016 Vintage CrossFit None Front Squat 3 @ 87.5% of 3RM
Front Squat 3 @ 90%
Front Squat 3-3 @ 92.5%		 257 lbs
Performed as RX
Jeff Fralick 10/24/2016 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 22s
Performed as RX
Jeff Fralick 10/21/2016 Vintage CrossFit None 4 RFT
5 Bar or Ring Muscle Ups
10 Power Cleans 155/105
25 Wall Balls		 16m 17s
Performed as RX
Jeff Fralick 10/19/2016 Vintage CrossFit None Heaving Snatch Balance (from the rack)
3-3-3-3-3		 165 lbs
Performed as RX
Jeff Fralick 10/19/2016 Vintage CrossFit None 7 Rounds for time of:
7 Handstand Push Ups
7 Overhead Squats 95/65 (Adv 115/75)
7 Toes to Bar		 11m 43s
Performed as RX
Jeff Fralick 10/18/2016 Vintage CrossFit None Front Squat
1x3 @ 85% of 3RM
3x3 @ 90% of 3RM
:30 Front Rack Hold @ 110-120% of 3RM		 245, 250, 330 lbs
Performed as RX
Jeff Fralick 10/18/2016 Vintage CrossFit None 20-15-10-5 reps for time of:
Kettlebell Swings (70/53)
Calorie Row
Deficit Push Ups (Hand on 3"/1" stack of plates)		 7m 08s
Performed as RX
Jeff Fralick 10/12/2016 Vintage CrossFit 2016.8 Team Series AMRAP 12 with a partner
30 Double Unders
15 Power Snatch, 75/55
Switch after each full round		 9 rounds 30 reps
Performed as RX
Jeff Fralick 10/11/2016 Vintage CrossFit None Push Press 3 @ 70%
Push Press 3 @ 75%
then
3 sets
8 GHD Situps
8 Push Press @ 50% 1RM		 165 - 175 - 115 lbs
Performed as RX
Jeff Fralick 10/11/2016 Vintage CrossFit None 50 Heavy Jump Rope Buy In
then
3 rounds
21 Wall Balls 20/14
15 Toes to Bar
9 Burpee Box Jumps 24/20		 10m 05s
Performed as RX
Jeff Fralick 10/10/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 22 reps
Performed as RX
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