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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 09/05/2017 Vintage CrossFit None AMRAP 3 Minutes x 4
Row 500/400m
Max Rep Clean and Jerk in remaining time 115/85lbs
Rest :60

Beginner: 300/250m Row; 75/45
Intermediate: 400/300m Row; 95/65
Advanced: Rx
Competitor: 135/95 (sub-3 minute "Grace" time)		 33 reps
Performed as RX
Jeff Fralick 09/04/2017 Vintage CrossFit Wes For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate		 35m 33s
Performed as RX
Jeff Fralick 08/22/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor		 275, 295, 315 lbs
Performed as RX
Jeff Fralick 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		 5 rounds 3 reps
Performed as RX
Jeff Fralick 08/18/2017 Vintage CrossFit None Deadlift 3RM 355 lbs
Performed as RX
Jeff Fralick 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		 7m 11s
Performed as RX
Jeff Fralick 08/17/2017 Vintage CrossFit None 3 Attempts at Max Rep Bodyweight Overhead Squat
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		 195 lbs
Performed as RX
Jeff Fralick 08/17/2017 Vintage CrossFit None For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6" Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups - no snaking push ups!
Intermediate: 100 DU; 50 Push Ups - no snaking push ups!
Advanced: Rx		 12m 12s
Performed as RX
Jeff Fralick 08/14/2017 Vintage CrossFit None Back Squat 1RM 365 lbs
Performed as RX
Jeff Fralick 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.		 344 reps
Performed as RX
Jeff Fralick 08/09/2017 Vintage CrossFit None Bench Press 5RM 215 lbs
Performed as RX
Jeff Fralick 08/09/2017 Vintage CrossFit None 3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC		 15m 17s
Performed as RX
Jeff Fralick 08/08/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets		 36 reps
Performed as RX
Jeff Fralick 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs

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

8 Minute Cap		 7m 13s
Performed as RX
Jeff Fralick 08/07/2017 Vintage CrossFit None Shoulder Press 1RM 175 lbs
Performed as RX
Jeff Fralick 08/07/2017 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 46s
Performed as RX
Jeff Fralick 08/02/2017 Vintage CrossFit None Power Snatch 1RM 185 lbs
Performed as RX
Jeff Fralick 08/02/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 1m 49s
Performed as RX
Jeff Fralick 07/27/2017 Vintage CrossFit None Olympic Weightlifting/Strength
Power Clean & Push Jerk
EMOM 5
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Beginner: 95/65
Intermediate: 135/95
Advanced: 185/125
Competitor: 205/135		 165 lbs
Performed as RX
Jeff Fralick 07/27/2017 Vintage CrossFit None 5 RFT
12 Box Jump Overs, 24/20"
8 Ring Push Ups
8 Dumbbell Snatch (4L then 4R), 50/35#

Beginner: 12 Plate Jump Overs, 15"/12"; Box Push Ups; 20/10#
Intermediate: 20"/16"; Band Assisted Ring Push Ups or 15sec ring pushup plank hold; 35/20#
Advanced: Rx
Competitor: 60/40# DB		 5m 57s
Performed as RX
Jeff Fralick 07/21/2017 Vintage CrossFit None 3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups		 7m 59s
Performed as RX
Jeff Fralick 07/21/2017 Vintage CrossFit None Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 1 second pause, fast up, 1 second pause at top)
Start at 50% of 1RM and build as appropriate		 205 lbs
Performed as RX
Jeff Fralick 07/20/2017 Vintage CrossFit None Strength/Olympic Weightlifting
Power Clean + Push Jerk
EMOM 8
3 Power Clean + Push Jerk
Advanced: Touch & Go		 185 lbs
Performed as RX
Jeff Fralick 07/20/2017 Vintage CrossFit None AMRAP 8
50' Dumbbell Overhead Walking Lunge, 50/35
12 Parallette/Bar Facing Burpees

Beginner: 20/14# Med Ball on shoulder; step over burpees
Intermediate: 35/20# overhead lunges
Advanced+: Rx		 4 rounds 56 reps
Performed as RX
Jeff Fralick 07/17/2017 Vintage CrossFit None Front Squat 5-5-5-5-5 215 lbs
Performed as RX
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