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Athlete Date Sort Location Workout Name Description Results
Jeremy Whitcomb 11/05/2015 Vintage CrossFit CrossFit.com 10/25/2015 15-12-9
Clean and Jerk, 135/95
Chest to Bar Pullups		 11m 21s
Performed as RX
Jeremy Whitcomb 11/02/2015 Vintage CrossFit None 5 Rounds for total time
50 Double Unders
16 Alternating Pistols (scale to alternating jumping lunges)
2 Rope Climbs (Advanced 4 Rope Climbs)

Rest 1 minute between rounds		 23m 02s
Performed as RX
Jeremy Whitcomb 10/29/2015 Vintage CrossFit None Deadlift 7-7-7 @ 70%+ 255-275-295 lbs
Performed as RX
Jeremy Whitcomb 10/29/2015 Vintage CrossFit None 5 Rounds for time
10 Wall Balls
10 Burpees		 6m 00s
Performed as RX
Jeremy Whitcomb 10/27/2015 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 15m 39s
Performed as RX
Jeremy Whitcomb 10/22/2015 Vintage CrossFit None 3 Rounds for Time
10 KB Swings (2/1.5)
10 Box Jumps (24/20)
10 Wallballs (20/14)		 4m 50s
Workout Scaled
Jeremy Whitcomb 10/21/2015 Vintage CrossFit None 10 x 2 Shoulder Press (30 sec rest)
 115 lbs
Performed as RX
Jeremy Whitcomb 10/21/2015 Vintage CrossFit None 5 Rounds
8 Hang Squat Clean Thruster (95/65)
200m Run		 8m 50s
Performed as RX
Jeremy Whitcomb 10/19/2015 Vintage CrossFit None In 15 min
Build to a heavy Squat Snatch from the High Hang		 165 lbs
Performed as RX
Jeremy Whitcomb 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 11 reps
Performed as RX
Jeremy Whitcomb 10/15/2015 Vintage CrossFit None In 10 min find a heavy 3 Rep Touch-and-Go Squat Clean 200 lbs
Performed as RX
Jeremy Whitcomb 10/15/2015 Vintage CrossFit Pennies Pennies (via MisFit Athletics)
For Time
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*if 3 rep touch and go squat clean is less than 225, reduce the loading
*Substitute for MU:
- Jumping Muscle Ups
- 6 Challenging Pull Ups + 6 Strict Ring Dips		 18m 53s
Workout Scaled
Jeremy Whitcomb 10/14/2015 Vintage CrossFit None 3 Rounds
21 Cal Row
15 Toes to Bar
9 Hand Stand Push Up		 13m 24s
Performed as RX
Jeremy Whitcomb 10/12/2015 Vintage CrossFit None For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 9m 51s
Workout Scaled
Jeremy Whitcomb 10/01/2015 Vintage CrossFit Option B Run 3 Miles or 4000m 28m 42s
Performed as RX
Jeremy Whitcomb 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 30m 19s
Performed as RX
Jeremy Whitcomb 09/25/2015 Vintage CrossFit None Bench Press 2 x 15 (~45-55%)
Finisher: 50 unbroken reps for time (45/35)		 115-135 lbs
Performed as RX
Jeremy Whitcomb 09/25/2015 Vintage CrossFit None In Teams of 2
12 min AMRAP
Partners complete rounds of:
30 Heavy Single Unders / 45 Double Unders
15 Thrusters (75/55)
10 Handstand Push Ups		 2 rounds 51 reps
Performed as RX
Jeremy Whitcomb 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 245-245-265-265-285 lbs
Performed as RX
Jeremy Whitcomb 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 6 rounds 17 reps
Performed as RX
Jeremy Whitcomb 09/21/2015 Vintage CrossFit None For Time
800m Run
30 Burpees
5 Rope Climbs		 12m 57s
Performed as RX
Jeremy Whitcomb 09/18/2015 Vintage CrossFit None With a partner:
10 min AMRAP
10 Power Cleans (135/95)
5 Muscle Ups

* Split the reps any way
* For newer athletes substitute 5 challenging Pull-ups instead of muscle ups (Strict, C2B, Regular)
*Goal is 7-10 rounds
*If an odd number, have an individual perform: 5 Power Cleans; 3 Muscle Ups for 6 min.		 8 rounds 4 reps
Workout Scaled
Jeremy Whitcomb 09/17/2015 Vintage CrossFit None Deadlift 2-2-2-2-2-2-2-2-2-2
- Work at 60-70% 1RM (keep it the same; focus on technique/consistency)
- 30 sec rest		 255-255-255-255-255-255-255-255-255-255 lbs
Performed as RX
Jeremy Whitcomb 09/17/2015 Vintage CrossFit None 20 min AMRAP
400m Run
Max Reps Unbroken Wall Ball (14/10)
*Start a new round any time a set of wall balls is broken
*Score is number of Wall balls		 153 reps
Performed as RX
Jeremy Whitcomb 09/16/2015 Vintage CrossFit None Shoulder Press 5-5-5-5-5 (65-70%) 105-105-105-105-105 lbs
Performed as RX
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