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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 12/05/2018 Vintage CrossFit CrossFit Games Open 12.4 CrossFit Open 12.4
AMRAP 12 Minutes
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups

Beginner: 100 Wall Balls 14/10; 150 Single Unders; 30 Ring Rows
Intermediate: 125 Wall Balls; 50 Double Unders; 30 Ring Dips
Advanced: Rx		 275 reps
Workout Scaled
Kenny Shaevel 12/04/2018 Vintage CrossFit None 5RM Back Squat 45-95-125-145(3)-155 lbs
Performed as RX
Kenny Shaevel 12/04/2018 Vintage CrossFit None 5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs

S2OH should be completed in 2 sets or less for all five rounds.

Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105		 16m 44s
Workout Scaled
Kenny Shaevel 11/30/2018 Vintage CrossFit None Sumo Deadlift 1RM 95(3)-145(3)-165(2)-175-185-195-200 lbs
Performed as RX
Kenny Shaevel 11/30/2018 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 0 reps
Workout Scaled
Kenny Shaevel 11/29/2018 Vintage CrossFit None Split Jerk 1RM 75(3)-95(3)-115-125-135-140 lbs
Performed as RX
Kenny Shaevel 11/29/2018 Vintage CrossFit None 12-9-6-3
Strict Handstand Push Ups
Power Snatch 95/65lbs

Beginner: Seated strict dumbbell press or 4-3-2-1 Wall Walks; 75/45#
Intermediate: Kipping HSPU or reduced ROM SHSPU; 85/55#
Advanced: Rx		 7m 22s
Workout Scaled
Kenny Shaevel 11/28/2018 Vintage CrossFit None Squat Clean 1RM 75(3)-95(3)-115-125-135 lbs
Performed as RX
Kenny Shaevel 11/28/2018 Vintage CrossFit None AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.		 25@95 lbs
Performed as RX
Kenny Shaevel 11/13/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 87.5%		 45(5)-95(5)-125(5)-145(3)-165(2)-170(1)-165(3)-165(3)-165(3)-165(3)-165(3) lbs
Performed as RX
Kenny Shaevel 11/13/2018 Vintage CrossFit None 15-12-9
Bike Calories
Ring Dips
Deadlift 275/185lbs

Female Bike: 12-9-6 Cal
Beg: Bench Dips; 155/95
Intermediate: Static Bar Dips; 225/145
Advanced: Rx
 10m 57s
Workout Scaled
Kenny Shaevel 11/12/2018 Vintage CrossFit None Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 45(2)-45(2)-55(2)-60(2)-75(1)-75(1)-75(1)-75(1)-75(1)-75(1)-75(1) lbs
Performed as RX
Kenny Shaevel 11/12/2018 Vintage CrossFit None AMRAP 12 Minutes

12 Box Jump Overs 24/20"
12 Overhead Squats 115/75lbs
12 Toes to Bar

Beginner: Box Step Overs; 75/45; 8-12 Toes to Hip Level
Intermediate: 95/60; 6-10 Toes to Bar
Advanced: Rx

Pick a T2B quantity that allows you to complete each round in 2 sets
 3 rounds 20 reps
Workout Scaled
Kenny Shaevel 11/06/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 85% 1RM		 45(5)-95(5)-125(4)-155(3)-165(1)-170(1)-160(3)-160(3)-160(3)-160(3)-160(3) lbs
Performed as RX
Kenny Shaevel 11/06/2018 Vintage CrossFit None 8 Rounds

2 Squat Clean and Jerk 185/115lbs
4 Bar Muscle Ups
40' HS Walk or 40' Bear Crawl as 20' out and back

Time cap: 20:00

Beginner: 135/85; 4 Strict Chin Ups
Intermediate: 160/100; 4 Unbroken C2B Pull Ups or 2 Bar Muscle Ups if performing singles; 20 Handstand Hand Lifts or Shoulder Taps
Advanced: Rx		 19m 23s
Workout Scaled
Kenny Shaevel 11/05/2018 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%

Today's focus is on technique and positions, not weight. Drop and reset each rep, no touch and go.		 45-70-70-70-70-70 lbs
Performed as RX
Kenny Shaevel 11/05/2018 Vintage CrossFit None AMRAP 14 Minutes
Run 200m
8 Toes to Bar
8 Deadlift 185/125lbs

Both the toes to bar and deadlifts should be unbroken today. Emphasize running fast today!

Beginner: 4 Toes to Bar or 8 Toes to Hip Level; 135/95 DL
Intermediate: 6 Toes to Bar
Advanced: Rx
 4 rounds 212 reps
Workout Scaled
Kenny Shaevel 11/02/2018 Vintage CrossFit None Sumo Deadlift
6-6-6
Heavy, but perfect controlled reps		 145-145-145 lbs
Performed as RX
Kenny Shaevel 11/02/2018 Vintage CrossFit None Every 3:00 x 4
20 Wall Balls 20/14lbs
20/15 Calorie Row
Max Burpees in remaining time
Rest 2:00

Wall Balls should be unbroken each round since they come after rest.

Beginner: 15 Wall Balls 14/10#; 15/10 Calorie Row
Intermediate: 20 Wall Balls
Advanced: Rx
Comp: 30/20# Wall Ball (should still be unbroken!)		 59 reps
Workout Scaled
Kenny Shaevel 11/01/2018 Vintage CrossFit None Split Jerk
6x3 70-80% 1RM

Pause in the rack between reps, don't bounce into the next rep.		 75-95-100-95-95-95 lbs
Performed as RX
Kenny Shaevel 11/01/2018 Vintage CrossFit None EMOM 12, alternating
A) 10 Unbroken Strict Shoulder Press
B) 10 Strict Pull Ups

Scale pull ups to challenge yourself. Ring Rows/Banded Pullups/Strict C2B (adv)
Add/decrease shoulder press weight as needed		 92 reps
Workout Scaled
Kenny Shaevel 10/30/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5% 1RM		 95(5)-125(4)-145(3)-160(2)-170(1)-155(3)-155(3)-155(3)-155(3)-155(3) lbs
Performed as RX
Kenny Shaevel 10/30/2018 Vintage CrossFit None 21-15-9
Hang Squat Cleans 115/75lbs
Box Jump Overs 24/20"

This should be a leg burner. Pick a weight where you can hang on for big sets of cleans.

Beginner: 18-12-6; 85/55; 20/16"
Intermediate: 100/60
Advanced: Rx
 8m 35s
Workout Scaled
Kenny Shaevel 10/29/2018 Vintage CrossFit None Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

Stay in the percentage window and move better!		 4x2: 45-55-55-60 lbs
7x1: 75-75-75-75-75-75-75 lbs
Performed as RX
Kenny Shaevel 10/29/2018 Vintage CrossFit None 3 Rounds
20 Burpees to 6" Target
30 Wall Balls 20/14lbs
40 Single Dumbbell Hang Clean and Jerk 50/35lbs

Time cap: 15:00

Beginner: 15 Burpees; 20 Wall Balls 14/10; 30 DB CnJ 30/15#
Intermediate: 25 WB; 40/25 DB
Advanced: Rx		 16m 27s
Workout Scaled
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