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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 08/09/2019 Vintage CrossFit None AMRAP 14 Minutes
18/12 Calorie Bike
12 Toes to Bar
6 D-Ball Over Shoulder 100/70

Beginner: 8 Feet to Hip Level; 70/50#
Intermediate: 8 T2B
Advanced: Rx		 4 rounds 18 reps
Workout Scaled
Kenny Shaevel 08/08/2019 Vintage CrossFit None Front Squat 1RM 45(5)-95(4)-145(3)-175-190 lbs
Performed as RX
Kenny Shaevel 08/08/2019 Vintage CrossFit None For Time
40 Deadlift 185/115lbs
30 Front Squats 135/95lbs
20 Hang Power Cleans 135/95lbs

Beginner: 135/85; 95/65
Intermediate: 155/105; 115/75
Advanced: Rx		 9m 24s
Workout Scaled
Kenny Shaevel 08/07/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 115-120-125-130-135-140-145-150f lbs
Performed as RX
Kenny Shaevel 08/07/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs		 117 reps
Workout Scaled
Kenny Shaevel 08/06/2019 Vintage CrossFit None Back Squat 3RM 45-95-145-175-195-210 lbs
Performed as RX
Kenny Shaevel 08/06/2019 Vintage CrossFit None AMRAP 10 Minutes
3 Strict Handstand Push Ups
9 Dumbbell Thrusters 50/35s
100m Run

Pick a weight where you can stay unbroken on the thrusters.

Beginner: 5/3 Perfect Push Ups; 30/15#
Intermediate: 40/25#
Advanced: Rx		 6 rounds 3 reps
Workout Scaled
Kenny Shaevel 08/05/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 75-80-85-90-95-100-105-110f lbs
Performed as RX
Kenny Shaevel 08/05/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 5m 43s
Workout Scaled
Kenny Shaevel 08/02/2019 Vintage CrossFit None Sumo Deadlift
2-2-2-2-2		 185-185-195-195-195 lbs
Performed as RX
Kenny Shaevel 08/02/2019 Vintage CrossFit None AMRAP 20 Minutes
10 Clean and Jerk 115/75lbs
50' Handstand Walk
3 Rope Climbs

This should be a steady, paced workout! Scale rope climbs to complete under :90 each round

Beginner: 7 CnJ 75/45; 100' Overhead Plate Carry; 15 Ring Rows
Intermediate: 8 CnJ 95/60; :30 Handstand Hold; 10-12' Rope Climbs or 1-2 Climbs to 15'
Advanced: Rx		 5 rounds 40 reps
Workout Scaled
Kenny Shaevel 08/01/2019 Vintage CrossFit None 5 Rounds
30 Double Unders
10 Bar Facing Burpees
30 Double Unders
Rest :60

Beginner: 30 Plate Jumps
Intermediate: 15 Double Unders
Advanced: Rx		 11m 13s
Workout Scaled
Kenny Shaevel 08/01/2019 Vintage CrossFit None Squat Clean
7x1 @ 85%+
 115-117-120-122-125-127-130 lbs
Performed as RX
Kenny Shaevel 07/31/2019 Vintage CrossFit None Push Press
4x2 @ 90%		 125-125-127-130 lbs
Performed as RX
Kenny Shaevel 07/31/2019 Vintage CrossFit None Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups

Scale volume to ensure you have rest each round so you can hit the run hard.

Beginner: 20 Wall Balls 14/10; 15/10 Perfect Push Ups, use bands if needed
Intermediate: 20 Wall Balls 20/14
Advanced: Rx
Competitor: 30/20 (WB Should be 2 sets or less)
 14m 57s
Workout Scaled
Kenny Shaevel 07/30/2019 Vintage CrossFit None In teams of 2, Max distance row in 10 Minutes.
1,329 m
Workout Scaled
Kenny Shaevel 07/30/2019 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 85%
 Heavy 1: 205 lbs
5x3: 175 lbs
Performed as RX
Kenny Shaevel 07/29/2019 Vintage CrossFit None Snatch
6x3 @ 75-80%
 80-80-80-82-82-85 lbs
Performed as RX
Kenny Shaevel 07/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
4 Ring Muscle Ups

Beginner: 4 Burpee Pull Ups
Intermediate: 4 Burpees + 4 Ring Dips
Advanced: Rx
 5 rounds 201 reps
Workout Scaled
Kenny Shaevel 07/26/2019 Vintage CrossFit None Pause Front Squat
0:00 - 10:00
Build to a Heavy Double
10:00 - 18:00
Then perform 5x2 @ 80% of your double		 Heavy 2: 165 lbs
5x2: 130 lbs
Performed as RX
Kenny Shaevel 07/26/2019 Vintage CrossFit None For Time
60 Thrusters 75/55lbs
50 Bar Facing Burpees
40/25 Calories on Air Bike

Time cap: 12:00

Beginner: 45 Thrusters 45/35; 30 BFB; 30/20 Calorie Bike
Intermediate: 45 Thrusters 75/55; 40 BFB
Advanced: Rx
 10m 26s
Workout Scaled
Kenny Shaevel 07/25/2019 Vintage CrossFit None Clean
6x3 @ 72.5-77.5%		 105-105-110-110-115-115 lbs
Performed as RX
Kenny Shaevel 07/25/2019 Vintage CrossFit None Every 5:00 for 15:00
25/20 Calorie Row
15 Deadlift 225/155lbs
200m Run

Beginner: 20/15 Calories; 135/85
Intermediate: 185/125
Advanced: Rx		 9m 37s
Performed as RX
Kenny Shaevel 07/24/2019 Vintage CrossFit None Split Jerk
7x2 75-85%
 110-110-110-115-115-120-125 lbs
Performed as RX
Kenny Shaevel 07/24/2019 Vintage CrossFit None AMRAP 4:00 x 3
50' Dumbbell Front Rack Lunges 50/35s
15 Push Ups
15 Box Jump Overs 24/20"
Rest 2:00

Continue where you leave off after each rest

Beginner: 30/15s; 10 Banded Push Ups; Box Step Overs
Intermediate: 40/25s; 10 Perfect Push Ups
Advanced: Rx		 4 rounds 35 reps
Workout Scaled
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