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Athlete Date Sort Location Workout Name Description Results
Josh Hawley 05/08/2019 Vintage CrossFit None Deadlift 5RM 295 lbs
Performed as RX
Josh Hawley 05/08/2019 Vintage CrossFit None 4 Rounds
2 Rope Climbs
15 Power Snatch 75/55lbs

Beginner: 8 Ring Rows or 20 Standing Rope Sled Pull; 55/35
Intermediate: 12 Rope Climbs
Advanced: Rx		 12m 05s
Performed as RX
Josh Hawley 04/10/2019 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 205 lbs
Performed as RX
Josh Hawley 04/10/2019 Vintage CrossFit None 5 Rounds
Run 200m
10 Hang Squat Cleans 155/105lbs

Time cap: 15:00.
Scale the weight on the cleans to allow you to complete every round in 2-3 sets. It should be challenging, but possible to hang on for multiple reps every time you pick up the bar.		 13m 36s
Workout Scaled
Josh Hawley 04/08/2019 Vintage CrossFit None Zero Bounce Deadlift
53 @ 70-82.5% of 1RM		 225 lbs
Performed as RX
Josh Hawley 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 245-265 lbs
Performed as RX
Josh Hawley 09/05/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx		 16m 15s
Workout Scaled
Josh Hawley 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 51s
Performed as RX
Josh Hawley 08/06/2018 Vintage CrossFit None Deadlift 1RM 305 lbs
Performed as RX
Josh Hawley 08/06/2018 Vintage CrossFit None 30 Muscle Ups for time

Beginner: 50 Burpee Jumping Chin over Bar Pull Ups
Intermediate: 50 Burpee Chest to Bar Pull Ups
Advanced: Rx		 15m 00s
Performed as RX
Josh Hawley 08/03/2018 Vintage CrossFit Helen 3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Beginner: 35/18; Banded Pull Ups or Ring Rows
Intermediate/Advanced: Rx		 13m 32s
Performed as RX
Josh Hawley 08/03/2018 Vintage CrossFit None Bench Press 2RM 152 lbs
Performed as RX
Josh Hawley 07/31/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 160 lbs
Performed as RX
Josh Hawley 07/31/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 6 rounds 80 reps
Workout Scaled
Josh Hawley 07/17/2018 Vintage CrossFit None AMRAP 15:00
40 Sit Ups
30 Box Jump Overs 24/20"
20 KB Swings 53/35lbs

Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16"; 20 Kettlebell Swings 35/18#
Intermediate: 44/26# KB Swings
Advanced: Rx		 3 rounds 3 reps
Workout Scaled
Josh Hawley 07/17/2018 Vintage CrossFit None Power Clean and Push Jerk
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
Compare to 7/3/2018		 95-105 lbs
Performed as RX
Josh Hawley 07/10/2018 Vintage CrossFit None EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM		 95 lbs
Performed as RX
Josh Hawley 07/10/2018 Vintage CrossFit None EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM		 95 lbs
Performed as RX
Josh Hawley 07/10/2018 Vintage CrossFit None For Time
Run 1 Mile
30 Push Presses 115/75lbs
Run 800m
20 Push Presses
Run 400m
10 Push Presses

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		 20m 27s
Workout Scaled
Josh Hawley 06/12/2018 Vintage CrossFit None EOMOM for 16 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM

Increase or decrease weight between sets 		115-145 lbs
Performed as RX
Josh Hawley 06/12/2018 Vintage CrossFit None AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Squat Snatch 135/95lbs
2 Muscle Ups
2 Squat Snatch 135/95
3/3 4/4 etc...

Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx

Snatch weight should not exceed 70% of 1RM		 22 reps
Workout Scaled
Josh Hawley 06/08/2018 Vintage CrossFit None Bench Press 2RM 150 lbs
Performed as RX
Josh Hawley 06/08/2018 Vintage CrossFit Helen 3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Beginner: 35/18; Banded Pull Ups or Ring Rows
Intermediate/Advanced: Rx		 13m 33s
Performed as RX
Josh Hawley 06/07/2018 Vintage CrossFit None Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch		 105 lbs
Performed as RX
Josh Hawley 06/05/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 145 lbs
Performed as RX
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