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Athlete Date Sort Location Workout Name Description Results
chris gaillard 03/26/2018 Vintage CrossFit None AMRAP 12 Mins
12 Dumbbell Snatch @ 50/35lbs (scale 35 lbs)
25 Abmat Sit Ups
30 Double Unders (scale 20)

Target: 4+ rounds for everyone, 5+ for advanced

Beginner: 40/25#; 50 Single Unders or 3 sets of 10 Singles + 1 DU Attempts
Intermediate: Rx
Advanced: 15 GHD Sit Ups		 4 rounds 24 reps
Workout Scaled
chris gaillard 03/25/2018 Vintage CrossFit CrossFit Open 18.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
100 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.		 58 reps
Performed as RX
chris gaillard 03/23/2018 Vintage CrossFit CrossFit Open 18.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps (scale 75)
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.		 65 reps
Workout Scaled
chris gaillard 03/19/2018 Vintage CrossFit None Squat Snatch 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 3		 85-85-95-95-105 lbs
Performed as RX
chris gaillard 03/19/2018 Vintage CrossFit None AMRAP 10:00
2 Power Cleans 195/125lbs (scale 125 lbs)
8 Box Jump Over 24/20"
12/8 Calorie Row

Target: 4+ rounds for everyone, 5+ for advanced.

Beginner: 115/75; 20/16" Box Jump Overs
Intermediate: 155/105
Advanced: Rx		 4 rounds 12 reps
Workout Scaled
chris gaillard 03/17/2018 Vintage CrossFit None AMRAP 20
1 Rope Climb (scale 3xRope/2xRings/1xRope
15 Wall Balls (scale 10@14 to 10' height)
1 Sled Push (single driveway length), 135/45
200m Run

Large class scale for sled push: Bike 8/5 Calories

Beginner: Scale Rope Climb for 8 Ring Rows		 5 rounds 9 reps
Workout Scaled
chris gaillard 03/16/2018 Vintage CrossFit CrossFit Open 18.4 ... Diane For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.		 9m 45s
Performed as RX
chris gaillard 03/15/2018 Vintage CrossFit None EMOM 10 Minutes
1 Squat Snatch
80%		 75 lbs
Performed as RX
chris gaillard 03/15/2018 Vintage CrossFit None 10 Rounds
10 Lunges
8 Toes to Bar (scale 5)
6 Power Cleans 115/75lbs (scale 4@75)

Time cap: 15 Minutes. Scale Toes to bar Reps to a quantity you can perform unbroken while maintaining your hollow swing for at least two rounds. Power cleans should be touch and go most of the workout. 		13m 30s
Workout Scaled
chris gaillard 03/13/2018 Vintage CrossFit None Front Squat
5x3
(Start around 85%)		 155-185-195-205-215 lbs
Performed as RX
chris gaillard 03/13/2018 Vintage CrossFit None 21-15-9-15-21
Wall Balls 20/14lbs (scale 14 to 10')
Push Ups
Sit Ups

Beginner: 14/10#; Box Push Ups or Banded Push Ups
Intermediate/Advanced: Rx
Competitor: 30/20# WB		 12m 13s
Workout Scaled
chris gaillard 03/11/2018 Vintage CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders (scale 25 on all DUs)
20 overhead squats (scale 10 @ 65)
100 double-unders
12 ring muscle-ups (scale pull ups)
100 double-unders
20 dumbbell snatches (scale 35 lbs)
100 double-unders
12 bar muscle-ups (scale pull ups)

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes		 1 rounds 25 reps
Workout Scaled
chris gaillard 03/06/2018 Vintage CrossFit None Back Squat 3-3-3-3-3
(Start around 85%)		 225-255-275-285-295 lbs
Performed as RX
chris gaillard 03/06/2018 Vintage CrossFit None 10-8-6-4-2
Squat Snatch 95/65lbs (scale 4-4-4-4-2 at 75lbs)
Bar Facing Burpees

Time cap: 8:00. The goal is unbroken snatches, so go light!

Beginner: 65/45
Intermediate: 85/55
Advanced: Rx
Competitor: 115/80		 7m 30s
Workout Scaled
chris gaillard 03/04/2018 Vintage CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats (scale 45)
Bar-facing burpees
12 minute time cap		 9 rounds 0 reps
Workout Scaled
chris gaillard 03/03/2018 None 24HF Recovery Light weightlifting
Stretching		 45m 00s
Performed as RX
chris gaillard 03/02/2018 Vintage CrossFit CrossFit Open 18.2A Clean 1RM 155 lbs
Workout Scaled
chris gaillard 03/02/2018 Vintage CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats (scale 35)
Bar-facing burpees		 11m 20s
Workout Scaled
chris gaillard 02/28/2018 Vintage CrossFit None AMRAP 12:00
3 Muscle Ups (scale ring pull ups)
6 Thrusters 135/95lbs (scale 75 lbs)
9 Strict Handstand Push Ups (scale 7)

Handstand Push Ups should be done in 2 sets or less.

Beginner: 6 challenging ring rows; 95/55; 9 Strict Dumbbell Shoulder Press, 35/20#
Intermediate: 3 strict ring pullups, pull the rings as low as possible to the chest/ribs/hips; 115/75; Reduced Volume or ROM Strict HSPU or Box Pike HSPU
Advanced: Rx		 4 rounds 10 reps
Workout Scaled
chris gaillard 02/26/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)		 165 lbs
Performed as RX
chris gaillard 02/26/2018 Vintage CrossFit None 3 Rounds
20/12 Calorie Bike (scale 15)
16 Dumbbell Front Rack Lunge Steps 50/35lbs (scale 35)
12 Kipping Handstand Push Ups (scale 8)		 12m 56s
Performed as RX
chris gaillard 02/25/2018 Vintage CrossFit None In a team of two, 6 min AMRAP:
10 Cal Ski
10 Alt Pistols (sit on box)
10 Handstand Push-Ups (challenging)

*Rest 5 min*

In a team of two, 6 min AMRAP:
10 Handstand Push-Ups (challenging)
10 Alt Pistols
10 Cal Ski		 6 rounds 30 reps
Workout Scaled
chris gaillard 02/24/2018 Vintage CrossFit None 10 Rounds for time of: (scale 8 rounds)
3 Ring Dips
3 D-Ball Clean over Shoulder
12 Alternating Jumping Lunges 100/70 (scale lunges)
24 Double Unders (scale 12)

Beginner: 3 Perfect Push Ups; 70/40; 40 Single Unders
Intermediate: 3 Ring Push Ups, 100/50; 12 DU
Advanced: Rx
Competitor: 1 Ring Muscle Up + 3 Ring Dips		 16m 30s
Performed as RX
chris gaillard 02/23/2018 Vintage CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (scale 35)
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 0 reps
Workout Scaled
chris gaillard 02/21/2018 Vintage CrossFit None AMRAP 12:00
30 Box Jump Overs 24/20"
20 Pull Ups
10 Clean and Jerks 135/95lbs (scale 95)

Target is 2 full rounds, scaled volume appropriately. Pull Ups should be done in 3 sets or less. Focus on eliminating extra steps while turning around for box jump overs.

Beginner: 20 Box Jump Overs, 20/16"; 12-15 Pull Ups; 95/65
Intermediate: 25 Box Jump Overs, 24/20"; 20 Pull Ups; 115/75
Advanced: Rx
Competitor: Chest-to-bar pullups; 155/105		 2 rounds 15 reps
Workout Scaled
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