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Athlete Date Sort Location Workout Name Description Results
Jeremy Whitcomb 12/23/2014 Vintage CrossFit Squat Cycle Day 11 Back Squat 6 sets of 3 @ 85% + 10-20#
Back Squat 2 sets of 1 walk out, 10 second hold @ 110%		 295-295-305-305-315-315(2) lbs
375-375 lbs
Performed as RX
Jeremy Whitcomb 12/22/2014 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 37m 25s
Performed as RX
Jeremy Whitcomb 11/18/2014 Crossfit Deer Park None Back Squat 3-3-3-3-3-3 225-245-255-275-285-305 lbs
Performed as RX
Jeremy Whitcomb 11/18/2014 Crossfit Deer Park None 20 min AMRAP
Even min: max effort Push Press 95/65
Odd min: max effort burpees		 201 reps
Performed as RX
Jeremy Whitcomb 11/12/2014 Crossfit Deer Park None Overhead Squat 2-2-2-2-2-2 135-135-135-135-145-145 lbs
Performed as RX
Jeremy Whitcomb 11/12/2014 Crossfit Deer Park None 20 min cap
9 power cleans 155/105
1200m run
15 power cleans
800m run
21 power cleans
400m run		 20m 00s
Performed as RX
Jeremy Whitcomb 11/11/2014 Crossfit Deer Park None 16 min cap
15 box jumps 30/24
1 C2B pullups
14 box jumps
2 C2B pullups
13 box jumps
3 C2B pullups

continue to

1 box jump
15C2B pullups
*Add 1 sec for each rep not completed*		 17m 40s
Performed as RX
Jeremy Whitcomb 11/11/2014 Crossfit Deer Park None 10 min AMRAP
200m run
10 burpees		 4 rounds 201 reps
Performed as RX
Jeremy Whitcomb 11/10/2014 Crossfit Deer Park None Clean and Jerk 1-1-1-1-1-1 165-175-185-195-205-215 lbs
Performed as RX
Jeremy Whitcomb 11/10/2014 Crossfit Deer Park None 15 min cap 5 rounds:
20 ring dips (strict)
14 thrusters 135/95
 15m 00s
Workout Scaled
Jeremy Whitcomb 11/05/2014 CrossFit Deer Park None For time:

Back-squat 12 (185)
Wall Walks 6
Back-squat 10 (205)
Wall Walk 5
Back-squat 8 (225)
Wall Walk 4		 7m 10s
Performed as RX
Jeremy Whitcomb 11/04/2014 CrossFit Deer Park None 5 sets increasing weight each set

2 hang snatch
1 squat snatch

then

5 sets increasing weight each set

2 hang clean
1 squat clean		 95-105-115-125-125 lbs
125-135-155-165-175 lbs
Performed as RX
Jeremy Whitcomb 11/03/2014 CrossFit Deer Park None 35 minute Time cap:

Any order, must finish one movement completely before starting the next

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 35m 00s
Performed as RX
Jeremy Whitcomb 10/07/2014 Vintage CrossFit None Split Jerk 1RM 225 lbs
Performed as RX
Jeremy Whitcomb 10/07/2014 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 10m 25s
Workout Scaled
Jeremy Whitcomb 09/30/2014 Vintage CrossFit None With a partner, row 3000m switching every 300m 10m 33s
Performed as RX
Jeremy Whitcomb 09/30/2014 Vintage CrossFit None 7min AMRAP
3-6-9-etc ascending
Thruster 95/65
Toes to bar		 71 reps
Performed as RX
Jeremy Whitcomb 09/19/2014 Vintage CrossFit None Row 1000m
30 Thrusters 115/75
50 pullups		 15m 30s
Performed as RX
Jeremy Whitcomb 09/17/2014 Vintage CrossFit None 10m EMOM, alternating between:
A) 5 Clean Grip Deadlifts, touch and go
B) One set strict ring dips 		205-225-235-245-255 lbs
Performed as RX
Jeremy Whitcomb 09/17/2014 Vintage CrossFit None 50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders		 14m 23s
Performed as RX
Jeremy Whitcomb 09/17/2014 Vintage CrossFit None 50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders		 14m 23s
Performed as RX
Jeremy Whitcomb 09/12/2014 Vintage CrossFit None 7 sets of clean complex: (70-80% of 1RM Power Clean)
1 Deadlift + 1 Hip High Pull + 1 Hip Power Clean + 2 Front Squats
rest ~60 sec		 155-155-165-165-175-175-175 lbs
Performed as RX
Jeremy Whitcomb 09/12/2014 Vintage CrossFit None 5 RFT
15 Wall Balls
7 Deadlifts 225/155
Advanced: 20 WB & 10 Deadlifts		 8m 29s
Workout Scaled
Jeremy Whitcomb 09/09/2014 Vintage CrossFit None 3 RFT
Run 400m
21 KB Swings (53/35)
12 HSPU		 20m 06s
Workout Scaled
Jeremy Whitcomb 08/29/2014 Vintage CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 13m 17s
Workout Scaled
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