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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 09/06/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

1 Rep every :90 for 12 Minutes
As heavy as possible
 45-55 lbs
Then lbs
95-95-95-95-95-95f-85-85 lbs
Performed as RX
Kenny Shaevel 09/06/2018 Vintage CrossFit None 5 Rounds
21 Sumo Deadlift High Pull 75/55lbs
1 Pegboard Climbs or 1 Legless Rope Climb or 1 Rope Climb or 5 Strict Pull Ups

Pick an option that challenges you but allows you to continue moving with fast transitions and minimal rest.

Beginner: 15 SDLHP; Banded Strict Pull Ups
Intermediate/Advanced: Rx
Competitor: 2 Pegboard Climbs		 14m 27s
Workout Scaled
Kenny Shaevel 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 145-155-155 lbs
Performed as RX
Kenny Shaevel 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		 18m 46s
Workout Scaled
Kenny Shaevel 09/04/2018 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 70% 130-130-130-130-130 lbs
Performed as RX
Kenny Shaevel 09/04/2018 Vintage CrossFit None AMRAP 7 Minutes

Bike 500m
9 Power Snatch 95/65lbs
9 Kipping Handstand Push Ups

Beginner: 65/35#; Dumbbell Push Press or 3 Wall Walks
Intermediate: 4-6 Kipping HSPU
Advanced: Rx		 2 rounds 0 reps
Workout Scaled
Kenny Shaevel 08/31/2018 Vintage CrossFit None Deadlift 5RM 95(3)-115(3)-125(3)-135(3)-145 lbs
Performed as RX
Kenny Shaevel 08/31/2018 Vintage CrossFit None 12-9-6 D-Ball Over Shoulder 100/70lbs
9-6-3 Bar Muscle Ups

Time Cap: 8:00

Beginner: 60/40 Sandbag; Strict Chin Ups
Intermediate: 70/50#; Chest to Bar Pull Ups
Advanced: Rx
Competitor: 150/100#		 6m 59s
Workout Scaled
Kenny Shaevel 08/17/2018 Vintage CrossFit None Back Squat 5-5
Back Squat 3-3-3
Back Squat 1-1-1-1-1		 10m 00s
Performed as RX
Kenny Shaevel 08/17/2018 Vintage CrossFit None AMRAP 3 Minutes
30 Bar Facing Burpees
Max calories bike in remaining time
 15 reps
Workout Scaled
Kenny Shaevel 08/16/2018 Vintage CrossFit None For time (cap 10 minutes)
100 Kettlebell Swings, 53/35
Every time you break perform 15 Burpees over Box, 24/20" (open standard)

Beginner: 35/16; 10 burpees with step up allowed
Intermediate: 44/26; 12 Burpees
Advanced: Rx		 10m 00s
Workout Scaled
Kenny Shaevel 08/14/2018 Vintage CrossFit None AMRAP 10
15 Deadlifts, 185/125
15 Push Ups
15/10 Calorie Bike or 200m Run		 3 rounds 3 reps
Workout Scaled
Kenny Shaevel 08/14/2018 Vintage CrossFit None Hang Power Clean 3-3-3-3-3 95-105-105-105-105 lbs
Performed as RX
Kenny Shaevel 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 12m 00s
Workout Scaled
Kenny Shaevel 08/10/2018 Vintage CrossFit None In 12 minutes
Build to a heavy Split Jerk
From the rack		 45-75-95-105-115-125 lbs
Performed as RX
Kenny Shaevel 08/10/2018 Vintage CrossFit None FIBONACCI
5-8-13 Handstand push-ups
13-21-34 Double kettlebell deadlifts
Then, Overhead lunge 90 ft.

Beginner: :30-:45-:60 Hold or reduced ROM; 44/26 KB Deadlift; 30/15# DB Lunge (two DBs)
Intermediate: Rx Handstand Push Ups; 53/35# KB Deadlift; 40/25# DB Lunge
Advanced: Deficit HSPU (hand on plates or dumbbells or parallettes); 70/53# KB Deadlift; 50/35# DB Lunge		 11m 15s
Workout Scaled
Kenny Shaevel 08/09/2018 Vintage CrossFit None 10 Minutes to build to a heavy Power Snatch 45-65-75-85-95 lbs
Performed as RX
Kenny Shaevel 08/09/2018 Vintage CrossFit None BICOUPLET 2
12-9-6
Snatches, M 135 lb. F 85 lb.
Bar muscle-ups

6 minute cap

Beginner: 85/55; Chin Over Bar Pull Ups or Jumping Pull Ups
Intermediate: 115/75; Chest to Bar Pull Ups
Advanced: Rx		 6m 00s
Workout Scaled
Kenny Shaevel 08/09/2018 Vintage CrossFit None BICOUPLET 1
21-15-9
Snatches, M 85 lb. F 55 lb.
Chest-to-bar pull-ups

6 minute cap

Beginner: 55/35 (hang from below the knee); Jumping Pull Ups
Intermediate: 75/55; Chin over bar pull ups
Advanced: Rx
 6m 00s
Workout Scaled
Kenny Shaevel 08/08/2018 Vintage CrossFit None CHAOS
30 / 25-cal. SkiErg or Row
30 burpees to target
40 single-arm Overhead Squats, 50 / 35-lb. DB
40 single-leg squats
25 box jump-overs, 42 / 36-in. box
30m (two driveways) sled pull, 225/180/135/90

Large classes scale SkiErg to 20/15 cal, stagger at :90.

Beginner: 24/20, 30/15#, Step back lunges
Intermediate: 30/24, 40/25#, assisted pistols
Advanced: 36/28, 50/35
Competitor: 42/36		 20m 21s
Workout Scaled
Kenny Shaevel 08/07/2018 Vintage CrossFit None EMOM 15
1 Clean and Jerk, any way
Start at 50-60% 1RM and build to ~90-95% 1RM		 65-70-75-80-85-90-95-100-105-110-115-115-115-115-115 lbs
Performed as RX
Kenny Shaevel 08/07/2018 Vintage CrossFit None AENEAS
5 / 4 climbs
40 thrusters, 85 / 55 lb.
200m D-Ball Carry

Beginner: 25 Ring Rows; 65/45# Thrusters; 60/40# Sandbag
Intermediate: Rope Climbs; 70/50
Advanced: Legless Rope Climbs, 100/70
Competitor: Pegboard Climbs, 150/100		 12m 00s
Workout Scaled
Kenny Shaevel 08/06/2018 Vintage CrossFit None Deadlift 1RM 95-115-145-165-185-195-200 lbs
Performed as RX
Kenny Shaevel 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
Workout Scaled
Kenny Shaevel 08/02/2018 Vintage CrossFit None Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
 45-55-60-65-70-75f lbs
Performed as RX
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