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Athlete Date Sort Location Workout Name Description Results
chris gaillard 04/23/2018 Vintage CrossFit None Every 4:00 for 20:00
20 Bar Facing Burpees
Max Reps of: 10m Shuttle Runs in time remaining
(Each 10m = 1 rep)		 1 reps
Performed as RX
chris gaillard 04/23/2018 Vintage CrossFit None Zero Bounce Deadlift 4x4 @72.5-82.5% of 1RM 305 lbs
Performed as RX
chris gaillard 04/22/2018 Vintage CrossFit 24HF recovery Weightlifting (squat, lunge, dumbbell row, lat pulldown)
Stretching		 45m 00s
Performed as RX
chris gaillard 04/20/2018 Vintage CrossFit None Split Jerk
1-1-1-1-1-1-1
Build weight over sets		 140 lbs
Performed as RX
chris gaillard 04/20/2018 Vintage CrossFit None 4 Rounds
25 Pull Ups (scale 15)
25 OHS 75/55lbs (scale 15@55)
Rest :90 between efforts (scale no rest)		 13m 30s
Workout Scaled
chris gaillard 04/15/2018 Vintage CrossFit Vintage Comp Squad Back to Basics: Pressing

Today we will cover pressing of all kinds. Learning how to maintain a solid core and stable joints, while pressing in just about any direction.

12 min EMOM
1: 8-12 Handstand Push Ups
2: 8-12 Ring Dips
3: 10-20 Push Ups		 12m 00s
Workout Scaled
chris gaillard 04/15/2018 Vintage CrossFit Vintage Comp Squad 4 Rounds
15 Push Press (95/65) (scale 10@75)
15 Box Jumps (24/20) (scale 10)		 1m 00s
Workout Scaled
chris gaillard 04/13/2018 Vintage CrossFit None Push Press
2-2-2-2-2
Build weight over sets		 135-165-175-175-175 lbs
Performed as RX
chris gaillard 04/13/2018 Vintage CrossFit None 4 Rounds
20 Alternating Pistols (scale 20 sandbag step ups)
15 Sumo Deadlift High Pulls 75/55lbs (scale 55)
6 Muscle Ups (scale ring rows)

Time cap: 12 minutes		 3 rounds 31 reps
Workout Scaled
chris gaillard 04/12/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5		 105 lbs
Performed as RX
chris gaillard 04/12/2018 Vintage CrossFit None 8 Rounds each, Alternating with a Partner
10 Thrusters 95/65lbs (scale 8@75)
1 Legless Rope Climb (scale w/legs to 10 feet)		 20m 00s
Workout Scaled
chris gaillard 04/10/2018 Vintage CrossFit None Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%		 135 lbs
Performed as RX
chris gaillard 04/10/2018 Vintage CrossFit None For Time
100 Double Unders (scale 55)
27 Deadlifts 225/155lbs (scale 24)
21 Ring Dips
27 Box Jump Overs 30/24"
100 Double Unders (scale 55)

Time cap: 14 minutes		 12m 00s
Workout Scaled
chris gaillard 04/08/2018 Vintage CrossFit Vintage Comp Squad 4 Rounds for Time
15/10 Cal Bike (scale 10)
30 Air Squats (scale 20)		 1m 00s
Workout Scaled
chris gaillard 04/08/2018 Vintage CrossFit Vintage Comp Squad 3-3-3 Overhead Squat
3-3-3 Front Squat
3-3-3 Back Squat
*Climb in weight across all 9 sets		 275 lbs
Performed as RX
chris gaillard 04/07/2018 Vintage CrossFit None 3 rounds for total reps, spending one minute at each station, FGB style

Bike (Calories)
Dumbbell Snatch
Lateral Burpee Box Jump Overs, 20/16"
Ski Erg (Calories)
Sandbag Squats

Rest 1 minute between rounds		 1 reps
Performed as RX
chris gaillard 04/05/2018 Vintage CrossFit None Power Clean 1RM 155 lbs
Performed as RX
chris gaillard 04/05/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs (scale 75)
15/12 Calorie Row (scale 12)
20 Wall Balls 20/14lbs (scale 15@ 14to10ft)		 11m 11s
Workout Scaled
chris gaillard 04/03/2018 Vintage CrossFit None 1RM Snatch 95 lbs
Performed as RX
chris gaillard 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20" (scale 15)
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs (scale 15 @ 35lbs)
20 Handstand Push Ups (scale 10)

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		 11m 03s
Workout Scaled
chris gaillard 04/02/2018 Vintage CrossFit None Deadlift 5RM 335 lbs
Performed as RX
chris gaillard 04/02/2018 Vintage CrossFit Jerry (SCALED) For time:
Run 1 mile
Row 2K
Run 1 mile (scaled ~600 m)		 30m 00s
Workout Scaled
chris gaillard 03/28/2018 Vintage CrossFit Coe "Coe" (not scaled, did not finish under time cap)
10 Rounds
10 Thrusters 95/65lbs
10 Ring Pushups

Time Cap: 20 minutes

Beginner: 6 Thrusters; 6 Push Ups or Box Push Ups
Intermediate: 10 Thrusters, 75/50#; 6 Ring Push Ups
Advanced: Rx		 20m 00s
Workout Scaled
chris gaillard 03/28/2018 Vintage CrossFit None Pause Front Squat
3x3		 155-175-185 lbs
Performed as RX
chris gaillard 03/26/2018 Vintage CrossFit None EMOM for 15 Mins
1 Snatch Pull + Snatch
Start at 70% and build		 85 lbs
Performed as RX
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