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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 05/14/2018 Vintage CrossFit None Teams of 3
Run 3 miles (12x400m)
Alternate 400m Runs
 7m 44s
Performed as RX
Kenny Shaevel 05/10/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5
(Heavier than last time)

Compare to 4/26/2018		 65-65-65-70-70 lbs
Performed as RX
Kenny Shaevel 05/10/2018 Vintage CrossFit None AMRAP 4:00 x 3
50 Wallballs 20/14lbs
Max Ring Muscle Ups in remaining time

Rest 2:00

Beginner: 35 Wall Balls, 14/10#; Ring Rows with feet on floor
Intermediate: Ring Rows with feet on box
Advanced: Rx		 39 reps
Workout Scaled
Kenny Shaevel 05/09/2018 Vintage CrossFit None Back Squat 7-7-7 @ 70% 125-135-140 lbs
Performed as RX
Kenny Shaevel 04/19/2018 Vintage CrossFit None Snatch
EMOM for 12 Minutes
1 Rep at 70-80%
 55(4)-65(4)-70(4) lbs
Performed as RX
Kenny Shaevel 04/19/2018 Vintage CrossFit None 15-12-9-6-3
Power Clean 95/65lbs
Toes to Bar
Run 200m

Run after each round, including the 3's.

Beginner: 75/50#; Hanging Knee Raise
Intermediate: 10-8-6-4-2 T2B
Advanced: Rx
Competitor: 115/75 (Only if you're confident you can go fast and unbroken on both PC & T2B in the Rx version.)
 11m 07s
Workout Scaled
Kenny Shaevel 04/18/2018 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 145-165(3)-170 lbs
Performed as RX
Kenny Shaevel 04/18/2018 Vintage CrossFit None 100 Air Squats
3 Rope Climbs
50 Box Jump Overs 24/20"
3 Rope Climbs

Time Cap: 12:00

Beginner: 70 Squats; 12 Strict Pull Ups; 30 Box Jump Overs, 20/16""
Intermediate: 10-12' Rope Climbs
Advanced: Rx		 10m 01s
Workout Scaled
Kenny Shaevel 04/16/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3
@70-82.5% of 1RM
 125-145-155-155-160 lbs
Performed as RX
Kenny Shaevel 04/16/2018 Vintage CrossFit None Every 4:00 for 20:00
Run 600m

Score is total running time		 11m 17s
Performed as RX
Kenny Shaevel 04/11/2018 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 80% 95-125-135-145-155 lbs
Performed as RX
Kenny Shaevel 04/11/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 T2B
15 KB Swings 53/35lbs

Beginner: 10 Hanging Knee Raises; 35/18#
Intermediate: 6 Toes to Bar (Quality movement over volume!)
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
Kenny Shaevel 04/10/2018 Vintage CrossFit None Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%		 85-85-85-85-90-90-90-90-100-100-100-100 lbs
Performed as RX
Kenny Shaevel 04/05/2018 Vintage CrossFit None Power Clean 1RM 125 lbs
Performed as RX
Kenny Shaevel 04/04/2018 Vintage CrossFit None Split Jerk 1RM 130 lbs
Performed as RX
Kenny Shaevel 04/04/2018 Vintage CrossFit None AMRAP 20:00

30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 4 rounds 30 reps
Workout Scaled
Kenny Shaevel 04/03/2018 Vintage CrossFit None 1RM Snatch 90 lbs
Performed as RX
Kenny Shaevel 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 14m 37s
Workout Scaled
Kenny Shaevel 03/27/2018 Vintage CrossFit None Push Press 3-3-3-3-3 65-75-95-105-110 lbs
Performed as RX
Kenny Shaevel 03/27/2018 Vintage CrossFit None For Time
200m Run
5 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 50/35
15 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
25 Pullups
30 Single Arm Dumbbell Push Press
200m Run

Time Cap: 15 minutes

Beginner: 5 Strict Pull Ups; 15 Banded Pull Ups; 25 Ring Rows; 30/15#
Intermediate: 5 Chest to Bar Pull Ups; 15 Pull Ups; 25 Ring Rows; 40/25#
Advanced: Rx
Competitor: 10 Bar MU; 20 C2B; 30 Pull Ups		 12m 23s
Workout Scaled
Kenny Shaevel 03/26/2018 Vintage CrossFit None EMOM for 15 Mins
1 Snatch Pull + Snatch
Start at 70% and build		 65-65-65-65-65-75-75-75-75-75-80-80-80-80-80 lbs
Performed as RX
Kenny Shaevel 03/26/2018 Vintage CrossFit None AMRAP 12 Mins
12 Dumbbell Snatch @ 50/35lbs
25 Abmat Sit Ups
30 Double Unders

Target: 4+ rounds for everyone, 5+ for advanced

Beginner: 40/25#; 50 Single Unders or 3 sets of 10 Singles + 1 DU Attempts
Intermediate: Rx
Advanced: 15 GHD Sit Ups		 4 rounds 15 reps
Workout Scaled
Kenny Shaevel 03/22/2018 Vintage CrossFit None EMOM 10 Minutes
1 Squat Clean and Jerk
80%		 85-85-85-85-85-95-95-95-95-95 lbs
Performed as RX
Kenny Shaevel 03/22/2018 Vintage CrossFit None 5 Rounds
12 Pistols
9 Hang Power Snatch 95/65lbs
6 Bar Muscle Ups


Time cap: 15 Minutes
The goal is unbroken snatches and 2 sets or less on the muscle ups, scale volume appropriately.

Beginner: 12 Alternating Sandbag Box Step Ups; 65/35; 9/6 Calorie Ski
Intermediate: Pistols to box or Assisted using upright/band; 80/50#; Banded Bar Muscle Ups or 3 Chest to Bar Pull Ups with contact point as low as possible
Advanced: Rx		 15m 00s
Workout Scaled
Kenny Shaevel 03/21/2018 Vintage CrossFit None Split Jerk 1RM 115 lbs
Performed as RX
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