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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 05/30/2019 Vintage CrossFit None Back Squat 4x4 @ 85% 175-180-180-180 lbs
Performed as RX
Kenny Shaevel 05/30/2019 Vintage CrossFit None :30 x 6 on Bike
Rest 2:30 Minutes
Score is total calories
 83 reps
Performed as RX
Kenny Shaevel 05/24/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
2 Reps Every 2:00 for 12 Minutes AHAP
 2x10: 45-55 lbs
6x2: 85-85-90-90-92-95 lbs
Performed as RX
Kenny Shaevel 05/24/2019 Vintage CrossFit None Run 5000m
30:00 Cap		 22m 04s
Performed as RX
Kenny Shaevel 05/23/2019 Vintage CrossFit None Back Squat
4x4 @ 82.5%		 155-175-175-175 lbs
Performed as RX
Kenny Shaevel 05/23/2019 Vintage CrossFit None :25 x 6 on Bike
Rest 2:35
Score is total calories		 75 reps
Performed as RX
Kenny Shaevel 05/22/2019 Vintage CrossFit None Deadlift 2-2-2-2 215-215-215-215 lbs
Performed as RX
Kenny Shaevel 05/22/2019 Vintage CrossFit None Unbroken Strict Handstand Push Ups
12-9-6-3, Rest 3:00
8-6-4-2, Rest 2:00
4-3-2-1, Rest 1:00
40/30 Calorie Row

Scale to Volume/ROM, or Kipping HSPU, Deficit Push Ups, or Regular Push Ups. Finish with an all-out sprint on rower.
 15m 06s
Workout Scaled
Kenny Shaevel 05/21/2019 Vintage CrossFit None Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+

Drop and reset between each rep.		 4x3: 45-50-55-60 lbs
EOMOM: 70-70-70-75-75-75 lbs
Performed as RX
Kenny Shaevel 05/21/2019 Vintage CrossFit None 12 Minute Running Clock
3:00 Max Rep Kettlebell Snatch 53/35lbs
3:00 Max Burpees to 6" Target
3:00 Max Rep Kettlebell Swing
3:00 Max Burpees to 6" Target

Athletes may switch hands at any time. Score is total reps completed.

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 132 reps
Workout Scaled
Kenny Shaevel 05/20/2019 Vintage CrossFit None Back Squat
5x5 @72.5%		 155-155-155-155-155 lbs
Performed as RX
Kenny Shaevel 05/20/2019 Vintage CrossFit None For Time
10-8-6-4-2-4-6-8-10
Kipping Handstand Push Ups
Overhead Squats 155/105lbs

Beginner: :10 Handstand Hold + Perfect Push Ups (match rep scheme); 75/45
Intermediate: 5-4-3-2-1-2-3-4-5 HSPU; 115/75
Advanced: Rx		 13m 39s
Workout Scaled
Kenny Shaevel 05/17/2019 Vintage CrossFit None Strict Press 2x10 (Warmup Sets)
then,
1 Rep every :90 for 12 Minutes As heavy as possible		 2x10: 45-55 lbs
8x1: 95-95-100-100-105-105-110f-105 lbs
Performed as RX
Kenny Shaevel 05/17/2019 Vintage CrossFit None 3 Rounds
12 Deadlift 225/155lbs
25 Handstand Walk
18/15 Calorie Row

Beginner: 135/85; :30 Handstand Hold
Intermediate: 185/125; 5 HS Walk Attempts or 15 Weight Shift/Shoulder Taps
Advanced: Rx		 10m 05s
Workout Scaled
Kenny Shaevel 05/16/2019 Vintage CrossFit None Back Squat 4x4 @ 80% 155-170-170-170 lbs
Performed as RX
Kenny Shaevel 05/16/2019 Vintage CrossFit None 4 Rounds
8 Squat Snatch 115/75lbs
Run 200m
1 Legless Rope Climb
Run 200m

Beginner: 75/55#; 6+6 Bent over Dumbell Row
Intermediate: 95/65; Leg-assisted climb
Advanced: Rx		 16m 28s
Workout Scaled
Kenny Shaevel 05/15/2019 Vintage CrossFit None Deadlift 3x3

Heavy with solid positions. No clanging-n-banging and no sacrificing a solid midline position.		 165-185-205 lbs
Performed as RX
Kenny Shaevel 05/15/2019 Vintage CrossFit None 7 Rounds
7 Power Cleans 145/100lbs
9 Chest to Bar Pull Ups
11/7 Calorie Bike

Time cap: 20:00

Beginner: 85/55; 5 Banded Strict Pull Ups
Intermediate: 115/80#; 5-7 Chest to Bar Pull Ups
Advanced: Rx		 19m 14s
Workout Scaled
Kenny Shaevel 05/14/2019 Vintage CrossFit None Pause Hip Position Squat Clean
Warm Up
4x3 @ 40-60% 1RM

Then:
Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+

Drop and reset between each rep.		 Warmup 4x3: 45-65-75-75 lbs
6x3 EOMOM: 95-95-95-100-100-100 lbs
Performed as RX
Kenny Shaevel 05/14/2019 Vintage CrossFit None AMRAP 12 Minutes
Bike 500m
24 Air Squats
12 Toes to Bar

Beginner: V-Ups or Feet to Hip Level
Intermediate: Feet to Eye Level
Advanced: Rx (no double swings!)		 4 rounds 501 reps
Workout Scaled
Kenny Shaevel 05/10/2019 Vintage CrossFit None Shoulder Press 3RM 45-55-65-75-85-95-100 lbs
Performed as RX
Kenny Shaevel 05/10/2019 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		 9m 05s
Workout Scaled
Kenny Shaevel 05/09/2019 Vintage CrossFit None Hang Squat Clean 2RM 45(5)-75(4)-95(3)-105-115-125f-125 lbs
Performed as RX
Kenny Shaevel 05/09/2019 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		 171 reps
Performed as RX
Kenny Shaevel 05/08/2019 Vintage CrossFit None Deadlift 5RM 95-145-165(4)-185(3)-205 lbs
Performed as RX
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