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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 02/05/2019 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 61 reps
Workout Scaled
Kenny Shaevel 02/04/2019 Vintage CrossFit None 4 Rounds For Time
400m Row or Ski
12 Push Press 135/95lbs
100' Walking Lunge Steps

Beginner: 300m Row/Ski; 85/50
Intermediate: 115/75		 14m 24s
Workout Scaled
Kenny Shaevel 02/04/2019 Vintage CrossFit None AMRAP 4 Minutes x 3
6 Front Squats 185/125lbs
9 Ring Dips

Rest :90

Front Squats should be heavy enough to challenge you but they should stay unbroken. The dips should be performed in 2 sets or scale the volume.

Beginner: 115/75; 5 Perfect Push Ups + :05 Ring Support
Intermediate: 155/105; 5 Ring Dips
Advanced: Rx		 103 reps
Workout Scaled
Kenny Shaevel 02/01/2019 Vintage CrossFit None Squat Snatch
In 10 minutes build to Heavy Single
then
Not for time
Complete 30 Hang Squat Snatches @ 70% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatches completed from 30, and complete that many burpees for your rest period		 100 lbs
Performed as RX
Kenny Shaevel 02/01/2019 Vintage CrossFit None AMRAP 10 Minutes
30 Wallballs 20/14lbs
20 Box Jumps 24/20"
10 Strict Pull Ups

Beginner: 20 WB @ 14/10; 20/14# Box; 2 sets max time chin over bar hang with :20 rest between attempts
Intermediate/Advanced: Rx		 2 rounds 22 reps
Workout Scaled
Kenny Shaevel 01/31/2019 Vintage CrossFit None For Time
Front Squat
6x6 @ 75%
Rack and Unrack each set

Rest as much as needed to perform the next set with perfect form but this should be faster paced. 		105-105-105-105-105-105 lbs
Performed as RX
Kenny Shaevel 01/31/2019 Vintage CrossFit None Every 4 Minutes for 16 Minutes
10 Dumbbell Box Step Overs 24/20#, 50/35s
15 Deadlifts 225/155lbs
Max Double Unders in remaining time

No Rest between rounds

Beginner: 30/15#; 135/85; 10 Singles + 1 DU Attempt
Intermediate: 40/25#; 185/125#
Advanced: Rx

Score is double under reps
 26 reps
Workout Scaled
Kenny Shaevel 01/30/2019 Vintage CrossFit None For Time
20 Clean @ 70% 1RM
Rest 3:00
15 Clean @ 75% 1RM
Rest 3:00
10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean. Clean reps can be Power, Squat, or a mix of both. The goal is to blend speed and technique.		 5m 56s
Performed as RX
Kenny Shaevel 01/30/2019 Vintage CrossFit None For Time
3 Rounds
Row 500/400m
8 Ring Muscle Ups
24 Alternating Dumbbell Snatch 50/35lbs

Beginner: 12 Ring Rows; 30/15#
Intermediate: 12 Ring Dips; 40/25#
Advanced: Rx (scale RMU volume to complete in 3 sets or less)
 16m 40s
Workout Scaled
Kenny Shaevel 01/29/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 14 reps at 150 lbs
Performed as RX
Kenny Shaevel 01/29/2019 Vintage CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 110 reps
Workout Scaled
Kenny Shaevel 01/28/2019 Vintage CrossFit None 3 Rounds For Time
20/14 Calories on Assault Bike
20 Push Jerk 135/95lbs
20 Push Ups

Time cap 18:00

Beginner: 15/10 Calorie Bike; 85/50#; 10 Perfect Push Ups
Intermediate: 115/75#; 15 Perfect Push Ups
Advanced: Rx		 16m 45s
Workout Scaled
Kenny Shaevel 01/28/2019 Vintage CrossFit None Every 3 Minutes for 15 Minutes
50' Dumbbell Front Rack Lunge 50/35s
10 Dumbbell Thrusters 50/35s
10 Toes to Bar

The Lunge should be unbroken. Try to go straight from the lunges into the thrusters for as long as possible. Toes to bar should not be more than 2 sets.

Beginner: 30/15#; Hanging Knee Raise or Toes to Hip Level
Intermdiate: 40/25#; Toes to Eye level
Advanced: Rx		 15m 00s
Workout Scaled
Kenny Shaevel 01/25/2019 Vintage CrossFit None Squat Clean
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 30 Hang Squat Cleans @ 70% of today's heavy single

Every time you drop the bar, subtract number of Squat Cleans completed from 30, and complete that many burpees for your rest period		 Heavy: 135 lbs
Hangs: 15/8/7 at 95lb lbs
Performed as RX
Kenny Shaevel 01/25/2019 Vintage CrossFit None AMRAP 8 Minutes
75 Double Unders
10 DB Burpee Box Overs 24/20" 50/35s
75 Double Unders
10 DB Burpee Box Overs 24/20" 50/35s
75 Double Unders
Max Rep DB Burpee Box Overs 24/20" 50/35s

Scale double unders to a quantity you can complete in :90 consistently

Beginner: 50 Plate Jumps; 30/15s
Intermediate: 50 Double Unders; 40/25s
Advanced: Rx		 172 reps
Workout Scaled
Kenny Shaevel 01/24/2019 Vintage CrossFit None Front Squat (from rack)
For Time
5x8 @ 70%
 6m 05s
Performed as RX
Kenny Shaevel 01/23/2019 Vintage CrossFit None Snatch
For Time
20 Snatch @ 65% 1RM
Rest 3:00
15 Snatch @ 70% 1RM
Rest 3:00
10 Snatch @ 75% 1RM

Percentages based on 1RM Power Snatch. Snatch reps can be power, squat, or a mix of both. The goal here is to blend both speed of reps with technique.		 4m 57s
Performed as RX
Kenny Shaevel 01/23/2019 Vintage CrossFit None 4 Rounds For Time
Row 500/450m
21 Kettlebell Swings 53/35lbs

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 15m 21s
Workout Scaled
Kenny Shaevel 01/22/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% - Slow controlled pause squats
6 reps @ 75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. If you get over 15 reps, you went too light. Warm-up percentages are based on 1RM, Die set is based on feel.		 10 reps
Performed as RX
Kenny Shaevel 01/22/2019 Vintage CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 326 reps
Workout Scaled
Kenny Shaevel 01/18/2019 Vintage CrossFit None Push Jerk 1RM 135 lbs
Performed as RX
Kenny Shaevel 01/18/2019 Vintage CrossFit None 30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs

Time cap 15:00

Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx		 8m 33s
Workout Scaled
Kenny Shaevel 01/17/2019 Vintage CrossFit None 1 Max Set
Deadlift reps

Beginner: 165/115
Intermediate: 225/155
Advanced: 275/185
Competitor: 315/205

Pick a weight where you can hit over 10 reps, target is 15+. Perform 3 warm-up sets of 5 reps with the last set of 5 at your working weight.		 20 reps
Workout Scaled
Kenny Shaevel 01/10/2019 Vintage CrossFit None 5 Rounds
40 Double Unders
10 Kipping Handstand Push Ups
10 Deadlift 185/115lbs
Rest :60		 15m 05s
Workout Scaled
Kenny Shaevel 01/10/2019 Vintage CrossFit None Deadlift 20 reps 135 lbs
Performed as RX
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