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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 10/01/2018 Vintage CrossFit None For Time
30-20-10
Bike Calories
Kettlebell Swings 53/35lbs

Time Cap:
8 Minutes

Female Bike: 21-14-7 Cal

Beginner: 35/18 KB
Intermediate: 44/26
Advanced: RX		 7m 050s
Workout Scaled
Kenny Shaevel 09/28/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 87.5% 160-160-160-160 lbs
Performed as RX
Kenny Shaevel 09/28/2018 Vintage CrossFit None AMRAP 15 Minutes

15 Wallballs 20/14lbs
25 Sit Ups
25' Handstand Walk or 25' Bear Crawl

Beginner: 14/10#
Intermediate: 25 second handstand hold then bring feet off wall and attempt to balance before coming down
Advanced: Rx
Competitor: 30/20# WB; 15 GHD Sit Ups		 4 rounds 24 reps
Workout Scaled
Kenny Shaevel 09/27/2018 Vintage CrossFit None Strict Shoulder Press
2x10 Warmup

then

1 Rep every :90 for 12 Minutes
As Heavy as possible		 2x10: 50-55 lbs
~EMOM: 85-85-90-90-95-100-95f-95 lbs
Performed as RX
Kenny Shaevel 09/27/2018 Vintage CrossFit None For Time
40 Single Arm DB Hang Clean and Jerk 50/35lbs
100 Double Unders
30 Chest to Bar
100 Double Unders
20/15 Calorie Bike
100 Double Unders
10 Bar Muscle Ups

Time Cap 15:00
Open workout-style...get as far as you can!"

Beginner: 30/15; 30 Ring Rows; 10 Banded Strict Pullups; 100 Singles
Intermediate: 40/25; Chin over bar Pull Ups & C2B PU; 60 DU
Advanced: Rx		 13m 43s
Workout Scaled
Kenny Shaevel 09/26/2018 Vintage CrossFit None Pause Hip Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS		 4x3: 50-50-50-50 lbs
EOMOM: 70-85-85-90-90-90 lbs
Performed as RX
Kenny Shaevel 09/26/2018 Vintage CrossFit None Every 3:00 x 4
25 Deadlift 185/125lbs
25 Box Jump Overs 24/20"

If you finish early, rest until the start of the next 3 minute window. If you can't complete it, restart on the deadlifts at the 3,6 and 9 minute mark. Volume should be scaled to ensure everyone has time to rest for the first two rounds. Score is total reps completed.

Beginner: 15 Deadlift, 135/95; 15 BJO 20/16"
Intermediate: 20 reps each, 155/105
Advanced: Rx		 92 reps
Workout Scaled
Kenny Shaevel 09/20/2018 Vintage CrossFit None Strict Shoulder Press
210

then

3 Reps every 3:00 for 12 Minutes
As Heavy as Possible		 2x10: 45-60 lbs
3reps: 75-80-82-85 lbs
Performed as RX
Kenny Shaevel 09/20/2018 Vintage CrossFit None AMRAP 10 Minutes
2 Rope Climbs
4 Power Cleans 205/135
6 Deficit Kipping Handstand Push Ups 4/2

Beginner: 10 Ring Rows; 135/85#; 5 Deep Push Ups on Paralettes
Intermediate: 165/115#; Rx HSPU
Advanced: Rx		 2 rounds 2 reps
Workout Scaled
Kenny Shaevel 09/19/2018 Vintage CrossFit None Pause Power Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than 9/5/2018
 4x3: 50-50-50-50 lbs
EOMOM: 80-80-80-85-85-85 lbs
Performed as RX
Kenny Shaevel 09/19/2018 Vintage CrossFit None 3 Rounds
20 Sit Ups
15 Thrusters 115/75lbs
10 Box Jumps 30/24"
5 Bar Muscle Ups

Rest 2:00

Target time is <4 minutes per round. Thrusters should be 3 sets or less.
Beginner: 75/55; 20/16" Box Jumps; 5 Strict Pull Ups with smallest band possible
Intermediate: 95/65; 26/22" Box Jumps; 2-3 Bar Muscle Ups or 5 Unbroken Pull Ups/Chest to Bar Pull ups
Advanced: Rx
Competitor: 4 rounds (rounds should take <3 minutes per round)		 17m 33s
Workout Scaled
Kenny Shaevel 09/18/2018 Vintage CrossFit None Deadlift 1-1-1-1-1 185-195-205-205-205 lbs
Performed as RX
Kenny Shaevel 09/18/2018 Vintage CrossFit None 3 Rounds
25 Toes to Bar
15 Dumbbell Push Press 50/35#
5 Squat Cleans 205/135lbs

Beginner: 15 T2B or Hanging Knee Raise; 30/15#; 135/85;
Intermediate: 20 T2B; 40/25#; 165/115
Advanced: Rx		 14m 51s
Workout Scaled
Kenny Shaevel 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 140-140-140-140-140 lbs
Performed as RX
Kenny Shaevel 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 9m 31s
Workout Scaled
Kenny Shaevel 09/14/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 82.5% 150-150-150-150 lbs
Performed as RX
Kenny Shaevel 09/14/2018 Vintage CrossFit None 7 Rounds
2 Rope Climbs
14 Alternating Pistols

Beginner: 14 Step Back Lunges or Pistols to a box; Driveway Length Sled Rope Pull
Intermediate: Upright assisted pistols or lateral box step downs; 10' or 12' rope climbs
Advanced: Rx		 12m 31s
Workout Scaled
Kenny Shaevel 09/13/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

2 Rep every 2:00 for 12 Minutes
As heavy as possible		 2x10: 45-65 lbs
EOMOM: 75-85-85-95(1)-90-85 lbs
Performed as RX
Kenny Shaevel 09/13/2018 Vintage CrossFit None For Time
20 Back Rack Lunge Steps 135/95lbs
100 Double Unders
100 Push Ups
100 Double Unders
20 Back Rack Lunges

Lunges will be taken from the ground so pick a weight you can clean to your back and then perform the 20 steps unbroken.

Beginner: 95/55; 50 Single Unders then 1:00 double under attempts then 50 single unders; 60/40 Push Ups
Intermediate: 115/75; 40-60 Double Unders; 80/55 Push Ups
Advanced: Rx		 15m 13s
Workout Scaled
Kenny Shaevel 09/12/2018 Vintage CrossFit None Pause Power Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS		 4x3: 45lb lbs
EOMOM: 75-75-75-80-80-80 lbs
Performed as RX
Kenny Shaevel 09/12/2018 Vintage CrossFit None 3 Rounds

4-3-2
Ring Muscle Up
Squat clean 185/125

Rest 2:00		 19m 39s
Workout Scaled
Kenny Shaevel 09/10/2018 Vintage CrossFit None Back Squat
5x5 @ 72.5%		 135-135-135-135-135 lbs
Performed as RX
Kenny Shaevel 09/10/2018 Vintage CrossFit None AMRAP 6 Minutes

40 Bar Facing Burpees
30 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time
(24/20" 50/35s)

Beginner: 30 BFB; 20 OHS @ 45/35#; 30/15#
Intermediate: 30 BFB; 20 OHS @ 75/55#; 40/25#
Advanced: Rx
 56 reps
Workout Scaled
Kenny Shaevel 09/07/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 80% 145-150-150-150 lbs
Performed as RX
Kenny Shaevel 09/07/2018 Vintage CrossFit None AMRAP 12 Minutes

15 KB Swings 53/35lbs
10 Burpees to 6" Target
5 Strict Handstand Push Ups

Beginner: 35/18; 1 Wall Walk or :15 Handstand Hold or 5 Seated Strict Dumbbell Press
Intermediate: 44/26; Reduced ROM or reps Strict HSPU
Advanced: Rx		 4 rounds 13 reps
Workout Scaled
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