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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 03/21/2018 Vintage CrossFit None AMRAP 9 Minutes
90 Air Squats
60 KB Swings 53/35lbs
90 Air Squats
AMRAP Pull Ups


Scale to allow :90 or more on the pull ups at the end. Score is total reps completed including squats/swings.


Beginner: 50 Air Squats; 40 Kettlebell Swings 35/18; Ring Rows
Intermediate: 70 Air Squats; 50 Kettlebell Swings 44/26; Rx Pull Ups
Advanced: Rx		 166 reps
Workout Scaled
Kenny Shaevel 03/20/2018 Vintage CrossFit None 3 Rounds
25 Thrusters
25/20 Calorie Row
Rest 2:00

Push yourself to row hard and stay unbroken on the thrusters!

Round 1: 45/35
Round 2: 75/55
Round 3: 95/65

Beginner: 20 Thrusters, 35/15, 50/25, 65/35, 20/15 Calorie Row
Intermediate+: Rx		 14m 48s
Workout Scaled
Kenny Shaevel 03/20/2018 Vintage CrossFit None Back Squat 4-4-4-4
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 1		 95-115-125-135 lbs
Performed as RX
Kenny Shaevel 03/19/2018 Vintage CrossFit None Squat Snatch 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 3		 45-50-55-60-65 lbs
Performed as RX
Kenny Shaevel 03/19/2018 Vintage CrossFit None AMRAP 10:00
2 Power Cleans 195/125lbs
8 Box Jump Over 24/20"
12/8 Calorie Row

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

Beginner: 115/75; 20/16" Box Jump Overs
Intermediate: 155/105
Advanced: Rx		 4 rounds 1 reps
Workout Scaled
Kenny Shaevel 03/13/2018 Vintage CrossFit None Front Squat
5x3
(Start around 85%)		 75-95-105-110-110 lbs
Performed as RX
Kenny Shaevel 03/13/2018 Vintage CrossFit None 21-15-9-15-21
Wall Balls 20/14lbs
Push Ups
Sit Ups

Beginner: 14/10#; Box Push Ups or Banded Push Ups
Intermediate/Advanced: Rx
Competitor: 30/20# WB		 14m 49s
Workout Scaled
Kenny Shaevel 03/12/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 2		 45-65-75-80-80 lbs
Performed as RX
Kenny Shaevel 03/12/2018 Vintage CrossFit None 4 Rounds
15 Burpee Box Jump Overs 24/20"
20 OHS 75/55lbs


Time Cap: 15 minutes

Focus on moving smoothly through the BBJO, eliminate extra steps between reps. OHS should be in 3 sets or less the entire time.

Beginner: 12 Burpee Box Jump Overs; Step Ups Allowed; 45/35 OHS
Intermediate: Rx BBJO, 15 OHS
Advanced: Rx
Competitor: 30 OHS 75/55		 15m 11s
Workout Scaled
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