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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 07/17/2017 Vintage CrossFit None For time (10 Cap)
45 Shoulder to Overhead, 95/65
35 Burpee Box Jump Overs, 24/20"
25/20 Cal Bike

Beginner: 55/35; 25 burpee box step overs, 20/16"; 15/12 Cal
Intermediate: 75/55; Rx, Rx
Advanced+: Rx		 5m 24s
Performed as RX
Jeff Fralick 07/14/2017 Vintage CrossFit None Squat Clean 10x1 @ 75%+ 225 lbs
Performed as RX
Jeff Fralick 07/14/2017 Vintage CrossFit None AMRAP 12
1x10m Shuttle Run
1 Muscle Up
10 Double Unders
2x10m Shuttle Run
2 Muscle ups
20 Double Unders
3x10m+3 MU + 30 DU
4/4/40
5/5/50
etc

Beginner: 10 Single Unders/side; leg-assisted muscle up transition + leg-assisted dip press out from bottom
Intermediate: 1/2 reps double unders; leg-assisted muscle up transition into unsupported catch with feet off ground + unassisted ring dip press out OR band-assisted muscle up transition + press out
Advanced+: As rx		 6 rounds 6 reps
Performed as RX
Jeff Fralick 07/13/2017 Vintage CrossFit None 2 RFT
30 Push Ups
20 Box Jumps, 30/24"
10 D-Ball or Sandbag Cleans

Beginner: Push Ups to a box; 20/16" box jumps or step ups; 50/30# cleans
Intermediate: 20 Rx Pushups; 24/20" box jumps; 70/50# cleans
Advanced+: As rx		 6m 06s
Performed as RX
Jeff Fralick 07/13/2017 Vintage CrossFit None Squat Snatch
10x1		 155-185 lbs
lbs
Performed as RX
Jeff Fralick 07/10/2017 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 375 lbs
175 lbs
405 lbs
Performed as RX
Jeff Fralick 07/10/2017 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 3m 52s
Performed as RX
Jeff Fralick 07/04/2017 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 34m 41s
Performed as RX
Jeff Fralick 06/30/2017 Vintage CrossFit None Squat Clean
2-2-2-2-2-2 @ 70-90%

Drop and reset between reps		 245 lbs
Performed as RX
Jeff Fralick 06/30/2017 Vintage CrossFit None 3 rounds for time of:
Ski 15/10 Calories
30 Thrusters, 45/35

Rest 3:00

Target times are 2-3 minute rounds, scale thruster reps appropriately

Score is total working time		 5m 41s
Performed as RX
Jeff Fralick 06/29/2017 Vintage CrossFit None AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Overhead Squats, 115/75		 3 rounds 31 reps
Performed as RX
Jeff Fralick 06/26/2017 Vintage CrossFit None For time:
40/30 Calorie Bike
400m Run
30 Wall Balls, 30/20
30 Pullups		 8m 20s
Performed as RX
Jeff Fralick 06/21/2017 Vintage CrossFit None Deadlift #2
1 set of 6 @ 62.5%
1 set of 5 @ 72.5%
1 set of 4 @ 82.5%
1 set of 1 @ 92.5%
Emphasize controlled descent, don't rely on the bounce		 245-380 lbs
Performed as RX
Jeff Fralick 06/21/2017 Vintage CrossFit None For time:
Bike 20/14 Cal
12 Strict Handstand Push Ups
60 Double Unders
30 Kettlebell Swings, 53/35
60 Double Unders
12 Strict Handstand Push Ups
Bike 20/14 Cal		 7m 15s
Performed as RX
Jeff Fralick 06/20/2017 Vintage CrossFit None Strict Shoulder Press #2
1 sets of 4 @ 70%
4 sets of 4 @ 75%
then
:30 max effort dumbbell push press 50/35
Beat last week's effort		 131 lbs
Performed as RX
Jeff Fralick 06/14/2017 Vintage CrossFit None CrossFit.com 070521
3 RFT
Row 250m
12 Squat Snatch, 65/45
21 Push Ups		 8m 41s
Performed as RX
Jeff Fralick 06/13/2017 Vintage CrossFit None Strict Shoulder Press #1
5 sets of 5 @ 70%
then
:30 max reps dumbbell push press 50/35 (scale as needed for 10-20 reps)		 122 lbs
Performed as RX
Jeff Fralick 06/13/2017 Vintage CrossFit None For time (18 Cap)
150 Single Unders
5 Bar Muscle Ups
15 Squat Cleans 115/75
150 Single Unders
10 Bar Muscle Ups
10 Squat Cleans
150 Single Unders
15 Bar Muscle Ups
5 Squat Cleans
150 Single Unders		 18m 43s
Performed as RX
Jeff Fralick 06/05/2017 Vintage CrossFit None Back Squat 1RM 355 lbs
Performed as RX
Jeff Fralick 06/05/2017 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 7m 27s
Performed as RX
Jeff Fralick 06/01/2017 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 53 reps
Performed as RX
Jeff Fralick 05/31/2017 Vintage CrossFit None Bike 50/35 Cal
40 Power Snatch 75/55
30 Bar Facing Burpees		 7m 23s
Performed as RX
Jeff Fralick 05/31/2017 Vintage CrossFit None 12 minutes to build to a heavy 3-position squat snatch (high to low) 155 lbs
Performed as RX
Jeff Fralick 05/28/2017 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.		 55m 26s
Performed as RX
Jeff Fralick 05/26/2017 Vintage CrossFit None 3 RFT
100 Double Unders
10 Burpee Bar Muscle Ups or Burpee + Challenging Pull Up		 14m 19s
Performed as RX
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