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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 12/18/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
 155 lbs
Performed as RX
Jeff Fralick 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 12m 16s
Performed as RX
Jeff Fralick 11/28/2017 Vintage CrossFit None Back Squat 3RM 325 lbs
Performed as RX
Jeff Fralick 11/28/2017 Vintage CrossFit None For Time
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups		 9m 54s
Performed as RX
Jeff Fralick 10/24/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 60%		 225 lbs
Performed as RX
Jeff Fralick 10/23/2017 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep. 		195 lbs
Performed as RX
Jeff Fralick 10/23/2017 Vintage CrossFit None For Time
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65		 8m 04s
Performed as RX
Jeff Fralick 10/16/2017 Vintage CrossFit None Snatch
6x3 @ 70-75%
Snatch percentage work, STICK TO THE PERCENTAGE!

Drop and reset each rep		 155 lbs
Performed as RX
Jeff Fralick 10/16/2017 Vintage CrossFit None 15 Back Squats 185/125lbs
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

Beginner: 105/75
Intermediate: 155/105
Advanced: Rx
Competitor: 225/155		 6m 09s
Performed as RX
Jeff Fralick 10/13/2017 Vintage CrossFit None Front Squat 1RM 300 lbs
Performed as RX
Jeff Fralick 10/13/2017 Vintage CrossFit None For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16" Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx

Treat this WOD like an Open WOD. Every rep counts. Can you finish the 90 reps in the time cap?		 10m 04s
Performed as RX
Jeff Fralick 10/12/2017 Vintage CrossFit None Clean and Jerk 1RM 275 lbs
Performed as RX
Jeff Fralick 10/12/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 8m 04s
Performed as RX
Jeff Fralick 10/09/2017 Vintage CrossFit None Squat Snatch 1RM 215 lbs
Performed as RX
Jeff Fralick 10/09/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 16m 08s
Performed as RX
Jeff Fralick 10/06/2017 Vintage CrossFit None Deadlift 3RM 265 lbs
Performed as RX
Jeff Fralick 10/06/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs
Time Cap 8:00

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx		 6m 41s
Performed as RX
Jeff Fralick 10/03/2017 Vintage CrossFit None 3 Attempts at Max Rep Overhead Squat at Bodyweight
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx
 20 reps
Performed as RX
Jeff Fralick 10/03/2017 Vintage CrossFit Elizabeth 21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 95/55; Bench Dips or 15-10-5 Banded Bar Dips
Intermediate: 115/75; 15-10-5 Ring Dips or Banded Dips
Advanced: Rx		 7m 01s
Performed as RX
Jeff Fralick 10/02/2017 Vintage CrossFit None 4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time		 2m 52s
Performed as RX
Jeff Fralick 09/22/2017 Vintage CrossFit None Back Squat
3x3 @ 90%		 325 lbs
Performed as RX
Jeff Fralick 09/22/2017 Vintage CrossFit None Shuttle Sprints x 5
2-3 Warm Ups at 70%/80%/90% intensity
then
For Time
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
Rest 2:00		 2m 17s
Performed as RX
Jeff Fralick 09/21/2017 Vintage CrossFit None Strength/Oly
Pause Power Position (aka Hip Position) Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 85%+
Heavier than 9/7/2017		 185 lbs
Performed as RX
Jeff Fralick 09/21/2017 Vintage CrossFit None 3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.		 12m 42s
Performed as RX
Jeff Fralick 09/05/2017 Vintage CrossFit None Back Squat 5x5 @ 75% 275 lbs
Performed as RX
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