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Athlete Date Sort Location Workout Name Description Results
Julien M 03/20/2018 Vintage CrossFit None 3 Rounds
25 Thrusters
25/20 Calorie Row
Rest 2:00

Push yourself to row hard and stay unbroken on the thrusters!

Round 1: 45/35
Round 2: 75/55
Round 3: 95/65

Beginner: 20 Thrusters, 35/15, 50/25, 65/35, 20/15 Calorie Row
Intermediate+: Rx		 15m 40s
Performed as RX
Julien M 03/20/2018 Vintage CrossFit None Back Squat 4-4-4-4
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 1		 198-225-242-253 lbs
Performed as RX
Julien M 03/19/2018 Vintage CrossFit None AMRAP 10:00
2 Power Cleans 195/125lbs
8 Box Jump Over 24/20"
12/8 Calorie Row

Target: 4+ rounds for everyone, 5+ for advanced.

Beginner: 115/75; 20/16" Box Jump Overs
Intermediate: 155/105
Advanced: Rx		 5 rounds 0 reps
Performed as RX
Julien M 09/10/2017 Vintage CrossFit None Strict Press
2x10
then
3 Rep every 3:00 for 12 Minutes
AHAP		 95-95-121-121-121-121 lbs
Performed as RX
Julien M 09/10/2017 Vintage CrossFit None 5 Rounds
7 Front Squats
11 Bar Facing Burpees
15 Sit Ups

Increase weight each round
FS Weights: 95lbs/115/85lbs 135/95lbs 155/105lbs 175/115lbs

Final bar weight should not exceed 85% 1RM Front Squat		 12m 54s
Performed as RX
Julien M 08/26/2017 Vintage CrossFit None AMRAP 15
48 Double Unders
12/9 Calorie Bike
12 Barbell Hang Squat Cleans (95/65) or Dumbbell Hang Squat Cleans (50/35) - athlete's choice

Beginner/QuickFit: 75 Single Unders; 10/7 Calorie Bike; 12 KB Goblet Squats
Intermediate: 20-30 Double Unders; 75/55 or 35s/20s
Advanced: Rx		 3 rounds 48 reps
Performed as RX
Julien M 08/23/2017 Vintage CrossFit None Strict Press
2x10 @ 50-60% 1RM

then

1 Rep every :90
As heavy as possible for 12:00
 95-135 lbs
Performed as RX
Julien M 08/23/2017 Vintage CrossFit None 8 Rounds
4 Front Squats 185/115lbs
8 Bar Facing Burpees

Beginner: 115/75 from rack; Paralette for burpees
Intermediate: 155/105
Advanced: Rx
 14m 43s
Performed as RX
Julien M 08/22/2017 Vintage CrossFit None AMRAP 10 Minutes
9 Toes to Bar
6 DB Thrusters 50/35lbs
3 Muscle Ups

Beginner: 9 Hanging Knee Raises; 20/10#; 3 Ring Rows + 3 Push Ups
Intermediate: 3-5 T2B; 35/20#; 3 Banded Ring Transitions or Strict Ring Dips
Advanced: Rx
Competitor: Unbroken		 4 rounds 19 reps
Performed as RX
Julien M 08/21/2017 Vintage CrossFit None Back Squat
5x5 @70%		 203 lbs
Performed as RX
Julien M 08/18/2017 Vintage CrossFit None Deadlift 3RM 385 lbs
Performed as RX
Julien M 08/18/2017 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips

Time Cap 10 Min

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		 8m 50s
Performed as RX
Julien M 08/14/2017 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 300 reps
Performed as RX
Julien M 08/14/2017 Vintage CrossFit None Back Squat 1RM 264 lbs
Performed as RX
Julien M 08/05/2017 Vintage CrossFit None 3 RFT
25/18 Cal Bike
15 Toes to Bar
12 Barbell Front Rack Reverse Lunges, 115/75
9 Strict Ring Dips

Beginner: 15/10 Cal Bike; 15 Hanging Knee Raise; 65/45; Bench Dips
Intermediate: 20/14 Cal Bike; 7-10 T2B; 95/65; 6 Strict Bar Dips or Banded Ring Dips
Advanced: Rx		 12m 20s
Performed as RX
Julien M 07/05/2017 Vintage CrossFit None 5 RFT
Bike 10/7 Cal
10 Toes to Bar
3 D-Ball Cleans, 100/70		 10m 18s
Workout Scaled
Julien M 07/05/2017 Vintage CrossFit None Strict Shoulder Press #4
1 sets of 3 @ 75%
1 sets of 3 @ 80%
2 sets of 2 @ 85%
2 sets of 2 @ 90%
then
:35 max effort dumbbell push press 50/35
Beat last week's effort		 48,5-52-55-55-57,5-57,5 kgs
Performed as RX
Julien M 07/04/2017 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 35m 24s
Performed as RX
Julien M 07/03/2017 Vintage CrossFit None Back Squat #4
1 set of 3 @ 65%
1 set of 3 @ 75%
1 set of 2 @ 80%
1 set of 2 @ 85%
3 sets of 1 @ 90%+ based on how you feel (should be heavier than the doubles from last week)

:15 back rack hold at 105-107.5%		 75-85-90-100-107,5-110-115-120 kgs
Performed as RX
Julien M 07/03/2017 Vintage CrossFit None 4 RFT
10 Hang Power Cleans
10 Thrusters
10 Bar Facing Burpees

Beginner: 55/35
Int: 65/45
Advanced: 75/55
Competitor: 95/65

Target Time < 10 min		 9m 05s
Performed as RX
Julien M 07/02/2017 Vintage CrossFit None 3 rounds for time of:
15/10-cal. row
12 power snatches, 95/65 lb.
9 burpees		 9m 45s
Workout Scaled
Julien M 06/30/2017 Vintage CrossFit None Squat Clean
2-2-2-2-2-2 @ 70-90%

Drop and reset between reps		 75-80-85-90-95-100 kgs
Performed as RX
Julien M 06/29/2017 Vintage CrossFit None AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Overhead Squats, 115/75		 2 rounds 73 reps
Performed as RX
Julien M 06/28/2017 Vintage CrossFit None 3 rounds for time of:
18 Deficit Push Ups, 4"/2"
18 Box Jumps, 24"/20"
18 Kettlebell Snatch, 53/35 (9 right then 9 left)		 9m 26s
Performed as RX
Julien M 06/27/2017 Vintage CrossFit None 4 rounds
10 Sandbag Burpees + Ground to Overhead 60/40
25' sandbag lunge
10 Toes to Bar
25' sandbag lunge
 11m 05s
Workout Scaled
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