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Athlete Date LocationSort Workout Name Description Results
Jeff Fralick 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 Run Part B
For Time
6-member 600 m Sandbag Run (Total Load 240#)		 4m 21s
Performed as RX
Jeff Fralick 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 OHS Part A
2 Min AMRAP
M/F Pair 1: Overhead Squats (95/65)		 67 reps
Performed as RX
Jeff Fralick 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 FS Part A
2 Min AMRAP
M/F Pair 2: Front Squats (115/75)		 52 reps
Performed as RX
Jeff Fralick 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 BS Part A
2 Min AMRAP
M/F Pair 3: Back Squats (135/95)		 74 reps
Performed as RX
Jeff Fralick 06/05/2015 2015 Vintage Summer Series Week 1 WOD 2 2 members (Male or Female)

Athlete 1:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

- 1 Min Transition -

Athlete 2:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

*Athletes get credit for a rep every 25 / 20m rowed		 402 reps
Performed as RX
Jeff Fralick 07/10/2015 2015 Vintage Summer Series Week 2 The Lifts - Snatch Buy-in: 500m Row
M/F Pair 2: 1 rep Max Snatch
*WOD #2 has a 10 minute CAP		 299 lbs
Performed as RX
Jeff Fralick 07/10/2015 2015 Vintage Summer Series Week 2 Cindy 20 min AMRAP
5 Pull Ups
10 Hand Release Push-ups
15 Air Squats		 28 rounds 14 reps
Performed as RX
Jeff Fralick 07/10/2015 2015 Vintage Summer Series Week 2 Karen 150 Wallballs to a Target (20#/14#) 6m 11s
Performed as RX
Jeff Fralick 07/10/2015 2015 Vintage Summer Series Week 2 Diane 21-15-9
Deadlift (225/155)
Handstand Push Up		 7m 4s
Performed as RX
Jeff Fralick 07/10/2015 2015 Vintage Summer Series Week 2 Grace 30 Clean and Jerks (135/95) 5m 32s
Performed as RX
Jeff Fralick 07/10/2015 2015 Vintage Summer Series Week 2 The Lifts - CnJ Buy-in: 500m Row
M/F Pair 1: 1 rep Max Clean and Jerk
*WOD #2 has a 10 minute CAP		 295 lbs
Performed as RX
Jeff Fralick 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 1 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		9m 34s
Performed as RX
Jeff Fralick 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 2 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		11m 3s
Performed as RX
Jeff Fralick 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Male 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 7s
Performed as RX
Jeff Fralick 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Female 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 53s
Performed as RX
Jeff Fralick 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Male 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 58 reps
Performed as RX
Jeff Fralick 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Female 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 46 reps
Performed as RX
Jeff Fralick 08/07/2015 2015 Vintage Summer Series Week 3 WOD 4 TBA 25m 20s
Performed as RX
Jeff Fralick 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 12m 18s
Performed as RX
Jeff Fralick 01/24/2015 2015 Wicked Winter Showdown Slam Dunk 20 Minute AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95#/65#
18 Slam Balls 50#/30#
24 Heavy Jump Ropes

This event will be performed as a relay. Each teammate must complete the entire round before the next teammate starts their round. 		7 rounds 37 reps
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 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 02/13/2014 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
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