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Athlete
Date
Location
Workout Name
Description
Results
Jeff Fralick
12/02/2013
Crossfit Elevate
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
5m 32s
Performed as RX
Jeff Fralick
02/12/2014
Crossfit Elevate
Balla Jackie
1000m row
50 wall balls
30 pull ups
*100 double (opt. buy out)
8m 52s
Performed as RX
Jeff Fralick
02/13/2014
Crossfit Elevate
Your Emom is so...
for 10m total, with no rest between rounds (95/135)
4m amrap
4 front squats
4 toes to bar
4m amrap
4 front squats
4 burpees
2m amrap
toes to bar
0 rounds 116 reps
Performed as RX
Jeff Fralick
02/17/2014
Crossfit Elevate
Power Clean
b. strength/skill
20m to establish 1rm clean (power or full) (245)
c. conditioning
5r (10m cap)
200m run
3 cleans @ 70% (170)
9m 14s
Performed as RX
Jeff Fralick
06/25/2014
Vintage CrossFit
None
15-12-9-6-3
Power Snatch 95/65
Box Jump Overs 24/20
8m 15s
Performed as RX
Jeff Fralick
06/30/2014
Vintage CrossFit
None
Back Squat 4-4-4-4-4 at 80% + 10-20# over weight used on 6/6
235 lbs
Performed as RX
Jeff Fralick
06/30/2014
Vintage CrossFit
None
Run 800m with 50/30 sandbag
Row 500m
15 Bar Muscle Ups (scale to 25 Chest to bar or 30 Pullups/assisted pullups)
14m 10s
Performed as RX
Jeff Fralick
07/17/2014
Vintage CrossFit
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
9m 57s
Performed as RX
Jeff Fralick
07/21/2014
Vintage CrossFit
None
3 Rounds:
20m Walking Lunge with sandbag on back (50/30)
200m run
20 back squats with sandbag
8m 50s
Performed as RX
Jeff Fralick
09/11/2014
Vintage CrossFit
Omar
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
14m 17s
Performed as RX
Jeff Fralick
09/15/2014
Vintage CrossFit
None
10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m
2 rounds 45 reps
Performed as RX
Jeff Fralick
09/16/2014
Vintage CrossFit
None
Front Squat 3-3-3 with 2-sec pause at the bottom.
then
3 sets of 10 hip squat clean with empty barbell.
165 lbs
Performed as RX
Jeff Fralick
09/16/2014
Vintage CrossFit
None
Run 400m with a sandbag (50/30)
then
25-20-15 reps for time:
Box Jumps (24/20")
Strict Shoulder Press (75/45)
9m 04s
Performed as RX
Jeff Fralick
09/17/2014
Vintage CrossFit
Fight Gone Vintage
Same time and rep scheme as Fight gone bad (3 rounds of 1 minute at 5 stations with 1 min rest between rounds) Score it total reps
Start at any movement but must proceed in order
Heavy Jump Rope
Toes to Bar
Burpees
Shoulder to Overhead 135/95
20 feet forward and backward shuttle runs
297 reps
Performed as RX
Jeff Fralick
09/18/2014
Vintage CrossFit
None
3 Rounds
40m (2 gym lengths) walking lunge with med ball overhead
1 Rope Climb
30 Med Ball Situps
1 Rope Climb
14m 40s
Performed as RX
Jeff Fralick
09/22/2014
Vintage CrossFit
None
30 Med Ball Squat Cleans
30 10m shuttle runs
30 Ring Pushups
30 Calorie Row
30 Burpees to 6" target
10m 25s
Performed as RX
Jeff Fralick
09/22/2014
Vintage CrossFit
None
Back Squat 5-5-5-5-5
215 lbs
Performed as RX
Jeff Fralick
09/23/2014
Vintage CrossFit
None
40-30-20-10
KB Swings (53/35)
Squats
7m 02s
Performed as RX
Jeff Fralick
09/23/2014
Vintage CrossFit
None
5 sets
2 Push Jerks + 1 Split Jerk
185 lbs
Performed as RX
Jeff Fralick
09/26/2014
Vintage CrossFit
None
Clean Grip Deadlift 10-8-6-4-2, climbing in weight across the 5 sets
305 lbs
Performed as RX
Jeff Fralick
09/29/2014
Vintage CrossFit
None
12 minutes to build to heavy set of:
1 Hang Squat Clean from below the knee + 1 Push Jerk + 1 Split Jerk
205 lbs
Performed as RX
Jeff Fralick
09/29/2014
Vintage CrossFit
None
5 Rounds
5 One-arm KB Clean and Jerk, each arm (advanced use two kettlebells)
20 Alternating Jumping Lunges
7m 05s
Performed as RX
Jeff Fralick
09/30/2014
Vintage CrossFit
None
7min AMRAP
3-6-9-etc ascending
Thruster 95/65
Toes to bar
97 reps
Performed as RX
Jeff Fralick
09/30/2014
Vintage CrossFit
None
With a partner, row 3000m switching every 300m
10m 54s
Performed as RX
Jeff Fralick
10/06/2014
Vintage CrossFit
None
Snatch Grip behind the neck push press 3-3-3
Heaving Snatch Balance 3-3-3
165 lbs
145 lbs
Performed as RX
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