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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 07/23/2019 Vintage CrossFit None 4 Rounds
6 Push Jerk 155/105lbs
12 Handstand Push Ups
6 Push Jerk
Rest :90

Beginner: 85/55; Perfect Push Ups
Intermediate: 115/80; 6-8 Kipping HSPU
Advanced: Rx		 11m 50s
Workout Scaled
Kenny Shaevel 07/23/2019 Vintage CrossFit None Back Squat
8x3 @ 62.5%		 135x8 lbs
Performed as RX
Kenny Shaevel 07/22/2019 Vintage CrossFit None Snatch
7x1 @ 82.5-92.5%		 85-85-87-90-92-95-100 lbs
Performed as RX
Kenny Shaevel 07/22/2019 Vintage CrossFit None AMRAP 6 Minutes
Row 750/650m
Max Rope Climbs in remaining time

Rowing time cap: 3:30, scale distance if needed

Beginner: Floor to standing rope pulls
Intermediate: 10' Rope Climbs
Advanced: Rx		 18 reps
Workout Scaled
Kenny Shaevel 07/19/2019 Vintage CrossFit None 3 Rounds
40 Air Squats
20 Strict Shoulder Press 95/65lbs
10 Power Cleans 145/95lbs

Time cap: 15:00

Use a single barbell and change our the weights.

Beginner: 30 Air Squats; 55/25; 85/45
Intermediate: 75/45; 105/65
Advanced: Rx
 13m 58s
Workout Scaled
Kenny Shaevel 07/19/2019 Vintage CrossFit None Sumo Deadlift
4-4-4-4		 85-115-155-165 lbs
Performed as RX
Kenny Shaevel 07/17/2019 Vintage CrossFit None Push Press
4x3 @ 85%		 115-115-115-120 lbs
Performed as RX
Kenny Shaevel 07/17/2019 Vintage CrossFit None AMRAP 4:00 x 3
Rest 2:00
30 Kettlebell Swing 53/35lbs
20 Pull Ups
Max reps 10m Shuttle in time remaining

Beginner: 35/18; 20 Ring Rows
Intermediate: 44/26; 10 Pull Ups
Advanced: Rx
 51 reps
Workout Scaled
Kenny Shaevel 07/16/2019 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 82.5%		 Heavy 1: 45(5)-95(5)-145(3)-175(2)-195-205 lbs
5x3: 175-175-175-175-175 lbs
Performed as RX
Kenny Shaevel 07/16/2019 Vintage CrossFit None 20-16-12-8-4 Alternating DB Snatch
10-8-6-4-2 Bar Muscle Ups

Time cap: 10:00. Scale BMU volume appropriately.

Use a heavier dumbbell weight than you usually use due to low volume.

Beginner: 30/15; Strict Banded Pull Ups
Intermediate: 40/25; Strict Pull Ups
Advanced: 50/35; 5-4-3-2-1 BMU
Competitor: 70/50; Rx
 8m 45s
Workout Scaled
Kenny Shaevel 07/15/2019 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%		 72-72-75-75-80-80 lbs
Performed as RX
Kenny Shaevel 07/15/2019 Vintage CrossFit None For Time
50' Handstand Walk
30 Power Cleans 95/65lbs
90 Double Unders
50' Handstand Walk
20 Power Cleans
60 Double Unders
50' Handstand Walk
10 Power Cleans
30 Double Unders
50' HS Walk

Beginner: 100' Overhead Plate Carry or :30 Handstand Hold; 75/45; 150-100-50 Singles
Intermediate: 30 Shoulder Taps; 50-35-20 DU
Advanced: Rx		 12m 20s
Workout Scaled
Kenny Shaevel 07/02/2019 Vintage CrossFit None Back Squat
From 0:00 - 10:00
Work up to a heavy single, around 90%

From 10:00 - 20:00
5x3 @ 80% (1RM)		 Heavy 1: 195 lbs
5x3: 175 lbs
Performed as RX
Kenny Shaevel 07/02/2019 Vintage CrossFit None 5 Rounds
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups

Time cap: 15 minutes

Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx		 11m 41s
Workout Scaled
Kenny Shaevel 07/01/2019 Vintage CrossFit None Squat Snatch
6x3 @ 70-75%		 75-75-75-80-80-80 lbs
Performed as RX
Kenny Shaevel 07/01/2019 Vintage CrossFit None 4 Rounds for time of:

10 Front Squats 115/75lbs
10 Toes to Bar
10 Overhead Squats 115/75lbs
10 Toes to Bar

Time cap 16:00

Scale volume so you can complete each movement in two sets or less for the whole workout. Option to change out the OHS for back squats for athletes with overhead mobility limitations.

Beginner: 8 reps of each; 75/35; 10 Med Ball Sit Ups
Intermediate: 95/55; 7 Toes to Bar
Advanced: Rx		 13m 37s
Workout Scaled
Kenny Shaevel 06/28/2019 Vintage CrossFit None Split Jerk 1RM 45(5)-95(4)-115(3)-125(2)-135-145 lbs
Performed as RX
Kenny Shaevel 06/28/2019 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		 3 rounds 30 reps
Workout Scaled
Kenny Shaevel 06/27/2019 Vintage CrossFit None Front Squat 1RM 95(5)-125(4)-145(3)-165-175-185 lbs
Performed as RX
Kenny Shaevel 06/27/2019 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		 10m 23s
Workout Scaled
Kenny Shaevel 06/26/2019 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. 		105-110-115-120-125-130-135-140-145-150 lbs
Performed as RX
Kenny Shaevel 06/26/2019 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
 110 reps
Workout Scaled
Kenny Shaevel 06/25/2019 Vintage CrossFit None Back Squat 3RM 45(5)-95(5)-135(4)-165-185-195-205 lbs
Performed as RX
Kenny Shaevel 06/25/2019 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 2 reps
Workout Scaled
Kenny Shaevel 06/24/2019 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
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