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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 05/25/2017 Vintage CrossFit None Back Squat
10-8-6-4-2
Climbing in weight		 275 lbs
Performed as RX
Jeff Fralick 05/19/2017 Vintage CrossFit None 4 Work Sets
3 Push Press + 2 Push Jerks + 1 Split Jerk		 155 lbs
155 lbs
165 lbs
175 lbs
Performed as RX
Jeff Fralick 05/19/2017 Vintage CrossFit None 2017 Regionals Event 6
30/25 Calorie Bike
20 Burpee Box Jump Overs 24/20" (Adv 30/24")
10 D-Ball Cleans 100/70		 4m 41s
Performed as RX
Jeff Fralick 05/02/2017 Vintage CrossFit None AMRAP 12
6 Clean and Jerks, 155/105
9 Chest to Bar Pullups
54 Double Unders		 3 rounds 59 reps
Performed as RX
Jeff Fralick 04/21/2017 Vintage CrossFit Liam For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.		 34m 44s
Performed as RX
Jeff Fralick 04/04/2017 Vintage CrossFit None 3 RFT
15 Burpee Box Jump Overs 24/20"
12 Power Cleans, 185/125
9 Ring Muscle Ups

Scale Ring Muscle Ups to 15 Chest to Bar Pullups or 18 Pull Ups		 20m 41s
Performed as RX
Jeff Fralick 04/03/2017 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3
Front Squat 1-1-1		 295 lbs
Performed as RX
Jeff Fralick 04/03/2017 Vintage CrossFit None 4 Rounds for time of:
15 Ring Dips/Bench Press
30 Sit Ups
400m Run		 14m 18s
Performed as RX
Jeff Fralick 03/29/2017 Vintage CrossFit None In 15 minutes build to a heavy 3-position power clean complex:
Power Clean from the floor + Hang Power Clean from below the knee + Hang Power Clean from above the knee
Advanced: Split Jerk after last rep		 225 lbs
Performed as RX
Jeff Fralick 03/29/2017 Vintage CrossFit MFT 1148 3 RFT
10 Power Cleans 165/110
15 Box Jump Overs 24/20		 4m 47s
Performed as RX
Jeff Fralick 03/20/2017 Vintage CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 99 reps
Performed as RX
Jeff Fralick 03/20/2017 Vintage CrossFit None 3x10 Bench Press
500m recovery row after each set		 155, 165, 175 lbs
Performed as RX
Jeff Fralick 03/14/2017 Vintage CrossFit None 5 rounds
5 Tall Box Jumps
:20 Hang from pullup bar (Advanced: :15 Chin Over Bar Pullup hang)
Rest ~1:00

Record box height in inches		 40 in
Performed as RX
Jeff Fralick 03/14/2017 Vintage CrossFit None AMRAP 15
5 Calorie Row
5 Wall Balls
10 Double Unders
10 Calorie Row
10 Wall Balls
20 Double Unders
15+15+30
20+20+40
Continue in this pattern for 15 minutes		 5 rounds 91 reps
Performed as RX
Jeff Fralick 03/01/2017 Vintage CrossFit None 21-15-9 Power Snatch, 95/65
42-30-18 Wall Balls 20/14		 8m 05s
Performed as RX
Jeff Fralick 03/01/2017 Vintage CrossFit None Ring Muscle Up - Pulling & Transition Work
Beginner: EMOM 6: 5-7 Hinge Rows or 6-10 Ring Rows
Intermediate: 5 rounds of: 3-5 ring pullups + 3 leg assisted muscle up transition
Advanced: 7 rounds of 1-2 strict ring muscle up or 7 rounds of 3 band assisted ring muscle up transitions		 14 reps
Performed as RX
Jeff Fralick 02/28/2017 Vintage CrossFit None For time
25/18 Calorie Row
25/18 Calorie Bike
5 Rounds of Chest to Bar Cindy (5 C2B Pullups, 10 Push Ups, 15 Squats)
20/14 Calorie Row
20/14 Calorie Bike
4 Rounds of Chest to Bar Cindy
15/10 Calorie Row
15/10 Calorie Bike
3 Rounds of Chest to Bar Cindy
10/7 Calorie Row
10/7 Calorie Bike
2 Rounds of Chest to Bar Cindy
5/3 Calorie Row
5/3 Calorie Bike
1 Round of Chest to Bar Cindy		 30m 10s
Performed as RX
Jeff Fralick 02/28/2017 Vintage CrossFit None For time
25/18 Calorie Row
25/18 Calorie Bike
5 Rounds of Chest to Bar Cindy (5 C2B Pullups, 10 Push Ups, 15 Squats)
20/14 Calorie Row
20/14 Calorie Bike
4 Rounds of Chest to Bar Cindy
15/10 Calorie Row
15/10 Calorie Bike
3 Rounds of Chest to Bar Cindy
10/7 Calorie Row
10/7 Calorie Bike
2 Rounds of Chest to Bar Cindy
5/3 Calorie Row
5/3 Calorie Bike
1 Round of Chest to Bar Cindy		 30m 10s
Performed as RX
Jeff Fralick 02/19/2017 Vintage CrossFit None AMRAP 40
400m Run
20/15 cal row
20/15 cal assault bike
20/15 cal ski machine		 5 rounds 5 reps
Performed as RX
Jeff Fralick 02/17/2017 Vintage CrossFit The Ben Bergeron AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups		 288 reps
Performed as RX
Jeff Fralick 02/16/2017 Vintage CrossFit None 7 RFT
12 Thrusters, 75/55
9 Toes to Bar
200m run with medicine ball (20/14)		 18m 25s
Performed as RX
Jeff Fralick 02/15/2017 Vintage CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 605 reps
Performed as RX
Jeff Fralick 02/13/2017 Vintage CrossFit None 10 minutes to build to a moderately heavy 2-rep touch and go power clean & push jerk 185 lbs
Performed as RX
Jeff Fralick 02/13/2017 Vintage CrossFit None EMOM 8
A) :30 Chest to Bar Pullups
B) 12 10m Shuttle Runs		 30 reps
Performed as RX
Jeff Fralick 02/13/2017 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 1m 59s
Performed as RX
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