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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 10/10/2016 Vintage CrossFit None Front Squat 3-3-3 @ 85% 3RM
then
30 second front rack hold @ 120% 3RM		 235 lbs
Performed as RX
Jeff Fralick 10/10/2016 Vintage CrossFit None 3 Rounds
Run 400m
21 Deadlifts, 185/125
30 Push Ups		 13m 01s
Performed as RX
Jeff Fralick 10/05/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 29s
Performed as RX
Jeff Fralick 10/05/2016 Vintage CrossFit None 5 sets, untimed
5 Tall Box Jumps
8 V-Ups

Record box jump height		 37 in
Performed as RX
Jeff Fralick 10/04/2016 Vintage CrossFit None Front Squat 3RM 275 lbs
Performed as RX
Jeff Fralick 10/04/2016 Vintage CrossFit None Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 13m 03s
Performed as RX
Jeff Fralick 10/03/2016 Vintage CrossFit None Push Press 1RM 235 lbs
Performed as RX
Jeff Fralick 10/03/2016 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		 9m 01s
Performed as RX
Jeff Fralick 09/26/2016 Vintage CrossFit None Back Squat 1RM 355 lbs
Performed as RX
Jeff Fralick 09/26/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 21 reps
Performed as RX
Jeff Fralick 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 310 lbs
Performed as RX
Jeff Fralick 09/19/2016 Vintage CrossFit None 100 Double Unders
25 Toes to Bar
25 Deadlifts, 225/155
25 Box Jump Overs

Adv: 150 DU & 50 BJO		 7m 31s
Performed as RX
Jeff Fralick 09/19/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 16 reps
Performed as RX
Jeff Fralick 09/16/2016 Vintage CrossFit None EMOM 10, alternating
A) 10 Overhead Squat 95/65
B) 10 Chest to Bar Pullups
Score is total reps completed		 100 reps
Performed as RX
Jeff Fralick 09/16/2016 Vintage CrossFit None For time
Bike 30/21 Cal
30 Power Snatch 95/65
30 Wall Balls (Adv 30/20#)		 8m 44s
Performed as RX
Jeff Fralick 09/14/2016 Vintage CrossFit None Shoulder Press 4 @ 75%
Shoulder Press 4-4-4-4 @ 80%		 145 lbs
Performed as RX
Jeff Fralick 09/14/2016 Vintage CrossFit None 3 RFT
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups		 11m 38s
Performed as RX
Jeff Fralick 09/13/2016 Vintage CrossFit None Back Squat 5-5-5 @ 75% 282 lbs
Performed as RX
Jeff Fralick 09/13/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 18 reps
Performed as RX
Jeff Fralick 09/13/2016 Vintage CrossFit None 4 Rounds
15 Bar Facing Burpees (advanced 20)
Rest :90		 6m 52s
Performed as RX
Jeff Fralick 09/12/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 39 reps
Performed as RX
Jeff Fralick 09/12/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch and go power clean @ 80% 1RM 215 lbs
Performed as RX
Jeff Fralick 09/12/2016 Vintage CrossFit None For time (15 minute cap)
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders

Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders		 10m 58s
Performed as RX
Jeff Fralick 09/08/2016 Vintage CrossFit None 50-40-30-20-10
Box Step Ups with a sandbag
15-12-9-6-3 Handstand Pushups (Advanced 25-20-15-10-5 HSPU)		 15m 23s
Performed as RX
Jeff Fralick 09/08/2016 Vintage CrossFit None AMRAP 3
3/5/7 Unbroken Push Ups (pick a number that you can perform unbroken quickly and consistently)
1 Strict Chin Up/Jumping Chin Up (increase by one chin up every set)		 41 reps
Performed as RX
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