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AthleteSort Date Location Workout Name Description Results
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
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 09/16/2014 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 09/15/2014 Vintage CrossFit None 10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m		 2 rounds 45 reps
Performed as RX
Jeff Fralick 09/11/2014 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 09/17/2014 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 09/22/2014 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 09/18/2014 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 09/23/2014 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 09/29/2014 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 09/26/2014 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 09/30/2014 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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