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Athlete Date Sort Location Workout Name Description Results
chris gaillard 07/13/2018 Vintage CrossFit None 15-12-9
Bar Facing Burpee (15-9-9)
Front Squat 135/95lbs (15-9-9@75)
Handstand Push Ups (9-9-9)



 12m 04s
Workout Scaled
chris gaillard 07/13/2018 Vintage CrossFit None Sumo Deadlift
5x4
As Heavy As Possible
No Bounce - Silent		 185 lbs
Performed as RX
chris gaillard 07/11/2018 Vintage CrossFit None For Time
200' Walking Lunge (scale 150)
100 Double Unders (scale 50)
50 Goblet Squats 53/35lbs (scale 40@35)
50/35 Calorie Row (scale 40)
50 Goblet Squats
100 Double Unders
200' Walking Lunge

Beginner: 100' Walking Lunge; 100 Singles; 40 Goblet Squats @ 35/18#; 40/25 Calorie Row
Intermediate: 50 Double Unders; 44/26# Goblet Squat
Advanced: Rx		 30m 00s
Workout Scaled
chris gaillard 07/10/2018 Vintage CrossFit None EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM		 95 lbs
Performed as RX
chris gaillard 07/10/2018 Vintage CrossFit None For Time
Run 1 Mile
30 Push Presses 115/75lbs (scale 15@75)
Run 800m
20 Push Presses (scale 10@75)
Run 400m
10 Push Presses (scale 10@75)

Emphasis on performing a push press rather than a jerk today! The push press weight should be light enough to perform in two sets on every round. The focus today should be on the runs.

Beginner: 1200/600/400; 85/55#
Intermediate: 100/65#
Advanced: Rx		 60m 00s
Workout Scaled
chris gaillard 07/08/2018 Vintage CrossFit Vintage Comp Squad 15 min AMRAP
100m Row
1 Gymnastics Complex*

Beginner Complex:
6 Push Ups
0:15 Plank

Intermediate Complex:
6 Handstand Push Ups
0:15 Handstand Hold

Advance Complex:
3 Strict Handstand Push Ups
3 Kipping Handstand Push Ups
0:15 Handstand Hold

The intent is to use the row to build fatigue before transitioning into an unbroken pressing Complex.

Find a pace on the row in which you can accumulate at least >1500m / 1200m on the rower. (15/12+ Rounds)		 15m 00s
Workout Scaled
chris gaillard 07/07/2018 Vintage CrossFit None WOD
With a partner, split reps any way
2017 Regionals Chipper

100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Beginner: 30/15# DB; 14/10# Ball; 30 Ring Rows or Strict Pull Ups
Intermediate: 40/25# DB; 20/14; Reduced Height Rope Climb
Advanced: 50/35#; 20/14#
Competitor: 70/45#; 30/20#		 60m 00s
Workout Scaled
chris gaillard 06/29/2018 Vintage CrossFit None Bench Press
5x4 @ 85%		 195 lbs
Performed as RX
chris gaillard 06/29/2018 Vintage CrossFit None AMRAP 15 Minutes
5 Deadlift 315/205lbs (scale 225)
5 Strict Handstand Push Ups
Run 200m

This will be a high-volume deadlift and HSPU WOD due to the long duration. You should deadlift 405/275+ or scale the weight.

Beginner: 155/95; 5 Strict Seated Dumbbell Shoulder Press
Intermediate: 245/165; :20 HS Hold or Reduced ROM or volume SHSPU
Advanced: Rx		 6 rounds 5 reps
Workout Scaled
chris gaillard 06/27/2018 Vintage CrossFit None AMRAP 10 Minutes
7 Thrusters 95/65lbs
25' Handstand Walk

Beginner: 65/45; 50' Bear Crawl or :30 Handstand Hold
Intermediate: 80/65#; 5 HS Walk Attempts or 20 Shoulder Taps
Advanced: Rx		 4 rounds 10 reps
Performed as RX
chris gaillard 06/24/2018 Vintage CrossFit Bergeron Beep Test (scaled) Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55 (scale 5 @ 55)
7 Pull ups (scale 5)
7 Burpees (scale 5)		 3 rounds 10 reps
Workout Scaled
chris gaillard 06/21/2018 Vintage CrossFit None For Time
9 Shoulder to Overhead 185/125lbs
15 Bar Facing Burpees
Bike 1000m
6 Shoulder to Overhead
10 Bar Facing Burpees
Bike 1000m
3 Shoulder to Overhead
5 Bar Facing Burpees
Bike 1000m

Pick a weight where you can perform the barbell work unbroken.

Beginner: 115/65
Intermediate: 145/80
Advanced: Rx		 30m 00s
Workout Scaled
chris gaillard 06/20/2018 Vintage CrossFit None For Time
100 Wallballs 20/14lbs
Row 1500m
100 Wallballs

Beginner: 50 Wall Balls 14/10#
Intermediate: 75 Wall Balls
Advanced: Rx		 30m 00s
Workout Scaled
chris gaillard 06/17/2018 Vintage CrossFit Vintage Comp Squad AMRAP 4 Min
21-15-9
Power Snatch (75/55)
Burpees

- Rest 4 Min -

AMRAP 4 Min
15-12-9
Power Snatch (95/65)
Bar Facing Burpees

- Rest 4 Min -

AMRAP 4 Min
9-7-5
Power Snatch (135/95)
Burpee Box Jump (24/20)		 60m 00s
Workout Scaled
chris gaillard 06/15/2018 Vintage CrossFit None 5 Rounds
15 Kettlebell Swings 70/53lbs
Run 200m w/ Kettlebell
25 Sit Ups

Beginner: 35/16
Intermediate: 53/35
Advanced: Rx
Competitor: 15 GHD Sit Ups		 60m 00s
Workout Scaled
chris gaillard 05/29/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16"; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 15m 00s
Workout Scaled
chris gaillard 05/28/2018 Vintage CrossFit 1/2 Murph For time: (no vest)
1 mile Run (scale ~800 m)
100 Pull-ups (scale 50)
200 Push-ups (scale 100)
300 Squats (scale 150)
1 mile Run (scale ~800 m)

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 38m 00s
Workout Scaled
chris gaillard 05/01/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
5x5
Heavier than Week 2 (Compare to 4/17/2018)		 115 lbs
Performed as RX
chris gaillard 05/01/2018 Vintage CrossFit None 15 Strict HSPU
30 Box Jump Overs 24/20
60 Wall Balls 20/14lbs (scale 45)
180 Double Unders (scale 90)

Cap: 15:00

Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16; 50 Wall Balls 14/10#; 180 Single Unders
Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)
Advanced: Rx		 13m 45s
Workout Scaled
chris gaillard 04/29/2018 Vintage CrossFit Vintage Comp Squad Back to Basics: The gymnastics kip.
Skill: Deep Dive into the gymnastics kip and application to various CrossFit movements.
Every 2 min for 20 minutes (10 Rounds)
Odd Rounds: 200m Run + 20 Pull Ups (scale 8 butterfly pullups)
Even Rounds: 200m Run + 20 Toes to Bar (scale 6 T2Bs)
*select a number of reps on each gymnastics movement that can be completed in two sets or less		 20m 00s
Workout Scaled
chris gaillard 04/26/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5		 95 lbs
Performed as RX
chris gaillard 04/26/2018 Vintage CrossFit None AMRAP 2:00 x 4
8 Hang Squat Cleans 115/75lbs (scale 75)
8 Lateral Burpees over Bar
Max Reps Handstand Push Ups
Rest 2:00
Score is number of HSPUs		 25 reps
Workout Scaled
chris gaillard 04/25/2018 Vintage CrossFit 24HF recovery weightlifting and stretching 60m 00s
Performed as RX
chris gaillard 04/24/2018 Vintage CrossFit None Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%		 135 lbs
Performed as RX
chris gaillard 04/24/2018 Vintage CrossFit None For Time
50' Handstand Walk or :60 HS Hold
15 Overhead Squats 135/95 (scale 65)
15 Bar Muscle Ups (10 attempts, 10 C2Bs)
15 Overhead Squats 135/95 (scale 65)
50' Handstand Walk or :60 HS Hold
Time cap: 15:00		 11m 38s
Workout Scaled
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