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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 06/24/2019 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		 6m 09s
Workout Scaled
Kenny Shaevel 06/21/2019 Vintage CrossFit None Shoulder Press 3RM 45(10)-65(5)-75-85-95-105 lbs
Performed as RX
Kenny Shaevel 06/21/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 8m 25s
Workout Scaled
Kenny Shaevel 06/20/2019 Vintage CrossFit None For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on

Max Calories on Rower
Score is total Calories
 180 reps
Performed as RX
Kenny Shaevel 06/20/2019 Vintage CrossFit None Hang Squat Clean 2RM 45(5)-95(4)-105(3)-115-125-135f-135 lbs
Performed as RX
Kenny Shaevel 06/19/2019 Vintage CrossFit None Deadlift 5RM 45-115-165(4)-195(3)-215 lbs
Performed as RX
Kenny Shaevel 06/19/2019 Vintage CrossFit None 4 Rounds
2 Rope Climbs
15 Power Snatch 75/55lbs

Beginner: 8 Ring Rows or 20' Standing Rope Sled Pull; 55/35
Intermediate: 12' Rope Climbs
Advanced: Rx
Competitor: Legless Rope Climbs		 10m 49s
Workout Scaled
Kenny Shaevel 06/18/2019 Vintage CrossFit None Hang Squat Snatch 2RM 45-65-75-80-85-90-95 lbs
Performed as RX
Kenny Shaevel 06/18/2019 Vintage CrossFit None For Time
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs

Beginner: 85/55
Intermediate: 115/75
Advanced: Rx		 9m 36s
Workout Scaled
Kenny Shaevel 06/17/2019 Vintage CrossFit None Back Squat 1RM 45(5)-115(4)-145(3)-165(3)-195-205-215-225f lbs
Performed as RX
Kenny Shaevel 06/17/2019 Vintage CrossFit None For Time
Row 1500/1250m
40 Alternating Pistols
20 Hang Cleans 185/115lbs

Beginner: 40 Steps Goblet Lunge; 115/65
Intermediate: Assisted Pistols; 155/95
Advanced: Rx		 12m 52s
Workout Scaled
Kenny Shaevel 06/14/2019 Vintage CrossFit None Strict Press
2x10
then
2 Reps every 2:00 for 12 Minutes AHAP		 2x10: 50-60 lbs
EOMOM: 87-92-95-97-100-102 lbs
Performed as RX
Kenny Shaevel 06/14/2019 Vintage CrossFit None 3 Rounds
Run 400m
50' Single-Arm OH Walking Lunge 50/35
15 Ring Dips

Scale Ring Dip volume to complete in 3 sets each round

Beginner: 30/15#; 15/10 Perfect Push Ups
Intermediate: 40/25#; 8/5 Ring Dips
Advanced: Rx
 11m 59s
Workout Scaled
Kenny Shaevel 06/13/2019 Vintage CrossFit None Back Squat 3-3-3 @ 90%+ 190-190-192 lbs
Performed as RX
Kenny Shaevel 06/13/2019 Vintage CrossFit None 3 Rounds
5 Rope Climbs***
18 Burpee Box Jump Overs 24/20"

Rest 3:00

Rope Climb Time Cap 2:00. Scale volume appropriately.

Beginner: 25 Ring Rows or 2 Gym Lengths Rope Sled Pull; Burpee Box Step Overs
Intermediate: Climbs to 10 or 12'
Advanced: Rx 		17m 00s
Workout Scaled
Kenny Shaevel 06/11/2019 Vintage CrossFit None Pause Low Hang Clean Warm Up (above knee)
4x3 @ 40-60%
Jerk Last Rep

Then,
Every 2 Minutes for 12 Minutes

2 Hang Cleans (below knee)
@ 80%+ (Jerk last rep)		 4x3 SJ: 75-75-75-75 lbs
EOMOM: 105-105-105-110-110-115 lbs
Performed as RX
Kenny Shaevel 06/11/2019 Vintage CrossFit None AMRAP 9 Minutes
Climb the Ladder
3 Burpees
3 Kettlebell Swings 70/53lbs
6 Burpees
6 Kettlebell Swings
9/9, 12/12, etc...		 102 reps
Workout Scaled
Kenny Shaevel 06/10/2019 Vintage CrossFit None Back Squat 5x5 @ 80% 165-170-170-170-170 lbs
Performed as RX
Kenny Shaevel 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 18m 57s
Workout Scaled
Kenny Shaevel 06/05/2019 Vintage CrossFit None Deadlift 3x3 195-205-215 lbs
Performed as RX
Kenny Shaevel 06/05/2019 Vintage CrossFit None Every 5:00 for 20:00
60 Double Unders
20 Wallballs 20/14lbs
10 Box Step Overs 24/20", 50/35s
Max Rep Strict Pull Ups in remaining time

Use a band to accumulate volume on strict pull ups. Avoid singles!

Beginner: 100 Single Unders; 14/10# WB; 20/10# DB Step Overs
Intermediate: 30 Double Unders; 35/20# DB Step Overs
Advanced: Rx		 29 reps
Workout Scaled
Kenny Shaevel 06/04/2019 Vintage CrossFit None Pause Hang Snatch Warm Up
(above knee)
4x3

Every 2 Minutes for 12 Minutes
2 Hang Snatch @ 85%+		 4x3: 45-50-55-60 lbs
6x2 EOMOM: 80-80-85-85-90-92 lbs
Performed as RX
Kenny Shaevel 06/04/2019 Vintage CrossFit None 5 Rounds
10 Power Snatch*
12 Toes to Bar

*Weights on Snatch increase each round

75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

Scale weights to end around 75% 1RM Power Snatch
Scale T2B to V-Ups or GHD Sit Ups. Scale T2B volume so you can complete in 2 sets every round. 		10m 58s
Workout Scaled
Kenny Shaevel 05/31/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
3 Rep every 2:00 for 12 Minutes AHAP		 2x10: 47-57 lbs
EOMOM: 85-85-90-90-92-95 lbs
Performed as RX
Kenny Shaevel 05/31/2019 Vintage CrossFit None For Time
10 Thrusters 135/95lbs
10 Bar Muscle Ups
10 Thrusters 135/95lbs
8 Bar Muscle Ups
10 Thrusters 135/95lbs
6 Bar Muscle Ups
10 Thrusters 135/95lbs
4 Bar Muscle Ups
10 Thrusters 135/95lbs
2 Bar Muscle Ups

Breaking up the Thrusters into 2 sets is OK

Beginner: 85/50; Banded Strict Chin Ups
Intermediate: 115/75; Strict Chin Ups or Strict Chest to Bar Chin Ups or 5-4-3-2-1 BMU
Advanced: Rx		 11m 54s
Workout Scaled
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