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Athlete Date Sort Location Workout Name Description Results
Jeremy Whitcomb 08/29/2014 Vintage CrossFit None Back Squat 5-5-5-5-5
80%+		 275-245-245-245-245 lbs
Performed as RX
Jeremy Whitcomb 08/20/2014 Vintage CrossFit None 7 sets climbing in weight, start around 60% of 1RM
3 Position Squat Snatch (high to low)
1 hang squat snatch from above the knee
1 hang squat snatch from below the knee
1 squat snatch from the ground (touch and go)		 95-95-95-105-105-105-105 lbs
Performed as RX
Jeremy Whitcomb 08/20/2014 Vintage CrossFit Pullup Biathlon Run 400m
21 Pullups (advanced C2B)
Run 400m
18 Pullups
Run 400m
15 Pullups
*Every time you drop from the bar on the pullups run 200m		 13m 38s
Performed as RX
Jeremy Whitcomb 08/14/2014 Vintage CrossFit None 4 Rounds:
15 Lateral burpees over sandbag
40m bear crawl (2 gym lengths)
200m run with sandbag		 13m 43s
Performed as RX
Jeremy Whitcomb 08/14/2014 Vintage CrossFit None 7 sets from the rack, climbing in weight
Start around 50-60% of 1RM Snatch/OHS - whichever is lower
1 Snatch Balance + 2 OHS
rest around 90 sec between sets		 95-95-95-105-105-105-105 lbs
Performed as RX
Jeremy Whitcomb 08/12/2014 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 25s
Performed as RX
Jeremy Whitcomb 08/12/2014 Vintage CrossFit None CrossFit Baseline
Row 500m
40 squats
30 situps
20 pushups
10 pullups
rest exactly one minute then
10 pullups
20 pushups
30 situps
40 squats
Row 500m		 13m 15s
Performed as RX
Jeremy Whitcomb 08/12/2014 Vintage CrossFit None 3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from above the knee
then
3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from below the knee
then
5 sets (65-70% of 1RM)
1 Snatch High Pull from the ground + 1 Power Snatch from the ground (touch and go)		 95-95-95-115-115-115-115-115 lbs
Performed as RX
Jeremy Whitcomb 08/06/2014 Vintage CrossFit None 10min EMOM (60-70% 1RM)
1 Power Snatch with pause below the knee + 1 OHS		 115 lbs
Performed as RX
Jeremy Whitcomb 08/06/2014 Vintage CrossFit None Run 400m
21 ring pushups
21 back squats 95/65 - from the ground
Run 400m
15 ring pushups
15 back squats
Run 400m
9 ring pushups
9 back squats		 11m 20s
Performed as RX
Jeremy Whitcomb 08/02/2014 Vintage CrossFit The Pyramid For time:
100 Calorie Row
75 Shoulder to Overhead (M 105#/F 70#)
50 Box Jump Overs (M 24/F 20)
25 Pullups
50 Box Jump Overs (M 24/F 20)
75 Shoulder to Overhead (M 105#/F 70#)
100 Calorie Row

Reps can be split in any way. The person who finishes the last rep of a movement must tag the person who performs the first rep of next movement.

20 minute time cap. Each remaining rep counts as one second on final time.
20m 01s
Performed as RX
Jeremy Whitcomb 08/02/2014 Vintage CrossFit Learn the Ropes 18 minute AMRAP
15 Kettlebell Swings (M 53/F 35)
30 Heavy Jump Ropes
15 Wall Balls (M 20# to 10/F 14# to 9)

Each partner must complete a full round before tagging partner to begin next round.
 8 rounds 58 reps
Performed as RX
Jeremy Whitcomb 08/02/2014 Vintage CrossFit 3x5 For load:
Each team member will establish a 5RM front squat

8 minute time cap. The barbell must be lifted from the ground. 		215 lbs
Performed as RX
Jeremy Whitcomb 08/01/2014 Vintage CrossFit Sandbag Tag Each partner will run a .85 mile course around Spotts park as a relay.

The two partners who are not running have the option to complete sandbag hill climbs. Each completed ascent and descent counts for 30 seconds off the teams total time.

Each team has two 60# sandbags and one 40# sandbag or two 40# sandbags and one 60# sandbag depending on M/F team composition.
 15m 01s
Performed as RX
Jeremy Whitcomb 07/30/2014 Vintage CrossFit None 15 Shoulder to overhead 135/95
10 Burpee Box Jumps 30/24
5 Rope Climbs
10 Burpee Box Jumps
15 Shoulder to overhead		 10m 50s
Workout Scaled
Jeremy Whitcomb 07/29/2014 Vintage CrossFit VW 36 Wall Balls (M 20/F 14)
then
3 rounds of
10 Power Cleans (M 95/F 65)
10 Pullups
then
Run 400m with wall ball
then
3 rounds of
10 thrusters (M 95/F 65)
10 bar facing burpees
then
56 KB Swings (M 53/F 36)		 29m 57s
Performed as RX
Jeremy Whitcomb 07/22/2014 Vintage CrossFit None 12 minutes to build to heavy
3 Reps Touch and Go Deadlift + 1 Hang Power Clean		 135-165-195-205 lbs
Performed as RX
Jeremy Whitcomb 07/22/2014 Vintage CrossFit None 6 Rounds
10 6" burpees
10 Pushups		 9m 20s
Performed as RX
Jeremy Whitcomb 07/21/2014 Vintage CrossFit None 3 Rounds:
20m Walking Lunge with sandbag on back (50/30)
200m run
20 back squats with sandbag		 7m 17s
Performed as RX
Jeremy Whitcomb 07/18/2014 Vintage CrossFit None 5 sets for time
10m bear crawl forwards
10m bear crawl backwards		 2m 01s
Performed as RX
Jeremy Whitcomb 07/18/2014 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 18m 35s
Performed as RX
Jeremy Whitcomb 07/17/2014 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 47s
Performed as RX
Jeremy Whitcomb 07/15/2014 Vintage CrossFit None 5 sets of 3 front squats with 2-sec pause at the bottom 135-155-175-195-225 lbs
Performed as RX
Jeremy Whitcomb 07/15/2014 Vintage CrossFit None AMRAP 7
15 Wall Balls (20 to 10'/14# to 9')
30 Double Unders (no singles, perform 10 attempts at double unders for scaling)		 2 rounds 30 reps
Performed as RX
Jeremy Whitcomb 07/14/2014 Vintage CrossFit Repeatability Test - Round 1 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 5m 30s
Performed as RX
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