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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 08/02/2018 Vintage CrossFit None 4 Rounds
3 Squat Snatch 165/110lbs
25' Handstand Walk

Scale to around 80% 1RM Snatch
HSW Scales: 2 Wall Walks per round/50' Bear Crawl/25 Handstand Shoulder Taps or Hand Lifts
 8m 39s
Workout Scaled
Kenny Shaevel 08/01/2018 Vintage CrossFit None Sumo Deadlift 3RM 95-125-145-155-165 lbs
Performed as RX
Kenny Shaevel 08/01/2018 Vintage CrossFit None 100' Unbroken Farmer's Carry
Find max weight, build across at least 3 sets		 180 lbs
Performed as RX
Kenny Shaevel 08/01/2018 Vintage CrossFit None Max effort Dumbbell or Kettlebell Farmer's Holds

Hold at side until grip fails. Target is 2+ minutes.

Beginner: 50/35
Intermediate: 60/45
Advanced: 70/50		 1m 14s
Workout Scaled
Kenny Shaevel 07/23/2018 Vintage CrossFit None Box Squat
10x2 @ 57.5-67.5%
Speed Work
Rest :30-:60		 95-105-115-125-125-125-125-125-125-125 lbs
Performed as RX
Kenny Shaevel 07/23/2018 Vintage CrossFit None AMRAP 12:00
Run 200m
15 Box Jump Overs 24/20"
15 Shoulder to Overhead 115/75lbs

Scale the weight to maintain 1-2 sets across the entire workout.

Beginner: 75/45#; 20/16"
Intermediate: 95/60#
Advanced: Rx		 2 rounds 224 reps
Workout Scaled
Kenny Shaevel 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 21 reps
Workout Scaled
Kenny Shaevel 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		 75-95-95-95-95 lbs
Performed as RX
Kenny Shaevel 07/10/2018 Vintage CrossFit None EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM		 75-75-75-85-85-85 lbs
Performed as RX
Kenny Shaevel 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		 22m 57s
Workout Scaled
Kenny Shaevel 07/02/2018 Vintage CrossFit None Box Squat
6x3 @ 80%+		 125-145-155-160-160-160 lbs
Performed as RX
Kenny Shaevel 07/02/2018 Vintage CrossFit None 3 Rounds
15 SDLHP 75/55lbs
3 Rope Climbs
Run 400m

Target time is <12 minutes.

Beginner: 55/35#; 9 Banded Strict Pull Ups
Intermediate: 2 Rope Climbs and/or reduced height
Advanced: Rx		 13m 09s
Workout Scaled
Kenny Shaevel 06/19/2018 Vintage CrossFit None Power Clean and Push Jerk
5x5 @ 75%+
Drop and Reset Reps
Rest 2 Minutes between sets		 65-95-95-95-95 lbs
Performed as RX
Kenny Shaevel 06/19/2018 Vintage CrossFit None 3 Rounds
20 Kettlebell Snatch 53/35lbs
100' Overhead Walking Lunge Steps 53/35lbs

Switch arms anytime on both movements

Beginner: 35/16
Intermediate: 44/26
Advanced: Rx		 13m 00s
Workout Scaled
Kenny Shaevel 06/14/2018 Vintage CrossFit None Power Snatch
7x4 Touch and Go
70%+		 35-45-55-60-65-70-75 lbs
Performed as RX
Kenny Shaevel 06/14/2018 Vintage CrossFit None 4 Rounds
5 Squat Clean Thrusters 155/105lbs
5 Bar Muscle Ups
15 Toes to Bar

Squat clean thrusters should be heavy but manageable in fast singles. Bar Muscle ups should be in 1-2 sets, scale to 3 reps if performing singles. Try to maintain sets of 5+ on toes to bar.

Beginner: 105/65; 12/8 Calorie Ski; 15 Hanging Knee Raises or 15 Single Leg V-Ups
Intermediate: 135/85; 3-5 Strict Chest to Bar Pull Ups; Toes to Bar Rx or reduced volume if needed
Advanced: Rx
 19m 47s
Workout Scaled
Kenny Shaevel 06/13/2018 Vintage CrossFit None Sumo Deadlift
5x2 As Heavy As Possible
No Bounce - Silent

Try to build to heavier than 3RM with perfect positions		 125-135-145-155-165 lbs
Performed as RX
Kenny Shaevel 06/13/2018 Vintage CrossFit None 40-30-20
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs

Run 400m after the round of 40 and 30

Target times are under 15:00. Scale volume or reps to achieve target time.

Beginner: 55/35; 14/10#
Intermediate/Adv: Rx		 21m 48s
Workout Scaled
Kenny Shaevel 06/08/2018 Vintage CrossFit None Bench Press 2RM 100 lbs
Performed as RX
Kenny Shaevel 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		 16m 15s
Workout Scaled
Kenny Shaevel 06/05/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 105 lbs
Performed as RX
Kenny Shaevel 06/05/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 5 rounds 4 reps
Workout Scaled
Kenny Shaevel 05/16/2018 Vintage CrossFit None Back Squat
5x2 @85%+

Compare to 5/2/2018		 175-175-175-175-175 lbs
Performed as RX
Kenny Shaevel 05/16/2018 Vintage CrossFit None 50-35-20
Wallballs 20/14lbs
Push Ups
Bike 1000m after each set of Push Ups

Time cap: 20 minutes

Beginner: 35-25-15 Wall Balls & 20-15-10 Push Ups (Box Push Ups if needed)
Intermediate: 35-25-15 Push Ups
Advanced: Rx		 16m 12s
Workout Scaled
Kenny Shaevel 05/14/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3 @75-87.5% of 1RM 115-120-125-130-135 lbs
Performed as RX
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