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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 04/20/2019 Vintage CrossFit Memorial Park Trail Run WOD 2019 Run/Walk 2.5 Miles
then
10 rounds of:
30 Air Squats
20 Push Ups
10 Alternating Dumbbell Snatch
then
Run/Walk 2.5 Miles		 1h 8m 40s
Workout Scaled
Kenny Shaevel 04/19/2019 Vintage CrossFit None 5 Reps of Each w/ Empty Bar
Strict Press
Pause Dip + Push Presses

Repeat With a Light Load

Strength
Push Press
2-2-2-2-2
Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/5/2019		 95-105-115-115-115 lbs
Performed as RX
Kenny Shaevel 04/19/2019 Vintage CrossFit None 3x10 Seated Dumbbell Strict Press
1 Set for Max Reps
then
3x25 Calf Raises. Either hold two dumbbells or add sandbag/barbell on back		 DB strict press 3x10: 15-20-20 lbs
Max DB strict press: 16 reps at 20 lbs
Calf raises 3x25: 15-20-20 lbs
Performed as RX
Kenny Shaevel 04/18/2019 Vintage CrossFit None Touch and Go Power Snatch
5x5
Building in weight
(Heavier than April 4th)		 65-65-70-70-75 lbs
Performed as RX
Kenny Shaevel 04/18/2019 Vintage CrossFit None Every 2:00 Until Failure
2 Rope Climbs
7 Front Squats 95/65lbs (from the floor)
Add 10/5lbs each round

Beginner: Start at 65/45; 12 Ring Rows
Intermediate: Rx
Advanced: Start at 135/85
Competitor: Start at 165/115		 5 rounds 16 reps
Workout Scaled
Kenny Shaevel 04/17/2019 Vintage CrossFit None Back Squat
4x5 @75%		 155-155-155-155 lbs
Performed as RX
Kenny Shaevel 04/17/2019 Vintage CrossFit None 21-15-9
Hang Clean and Jerk 115/75lbs
Toes to Bar
Lateral Bar Burpees

Beginner: 75/50#; Hanging Knee Raise
Intermediate: 95/65; Feet to eye level
Advanced: Rx		 18m 18s
Workout Scaled
Kenny Shaevel 04/16/2019 Vintage CrossFit None Every :45 for 9 Minutes
1 Squat Clean at 72.5-80%		 105-105-105-105-110-110-110-110-120-120-120-120 lbs
Performed as RX
Kenny Shaevel 04/16/2019 Vintage CrossFit None AMRAP 10 Minutes
10 Goblet Hold Box Step Ups 53/35lbs, 24/20
10 Calories on Rower

Beginner: 26/13#
Intermediate: 35/18#
Advanced: Rx
Competitor: 70/53#		 4 rounds 2 reps
Performed as RX
Kenny Shaevel 04/15/2019 Vintage CrossFit None Zero Bounce Deadlift
4x4 @ 72.5-82.5% of 1RM		 150-155-160-160 lbs
Performed as RX
Kenny Shaevel 04/15/2019 Vintage CrossFit None 3 Rounds
21 Overhead Squats 95/65lbs
21 Bar Facing Burpees

Beginner: 55/35; 15 Bar Facing Burpees
Intermediate: 75/50
Advanced: Rx		 11m 28s
Workout Scaled
Kenny Shaevel 04/12/2019 Vintage CrossFit None 4x12 Dumbbell Skull Crushers
4x10 Reverse Barbell Lunges (back rack, taken from rack)		 DB skull crushers: 15lb DBs lbs
Barbell back lunges: 95-105-105-115 lbs
Performed as RX
Kenny Shaevel 04/12/2019 Vintage CrossFit None Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories

Cap 12:00		 8m 37s
Performed as RX
Kenny Shaevel 04/12/2019 Vintage CrossFit None Strength
Split Jerk
1-1-1-1-1-1-1		 125-125-125-125-125-125-125 lbs
Performed as RX
Kenny Shaevel 04/11/2019 Vintage CrossFit None EMOM for 12 Minutes
1 Squat Snatch at 70-80%		 70-70-70-70-75-75-75-75-80-80f-80-80 lbs
Performed as RX
Kenny Shaevel 04/11/2019 Vintage CrossFit None AMRAP 16 Minutes
50 DB Front Rack Lunge Steps 50/35s
1-3 Strict Muscle Ups
Alternate full rounds with a Partner

Beginner: 30/15s; 7 Ring Rows or 3 False Grip Ring Pull Ups
Intermediate: 40/25s; 3 Banded Ring Transitions
Advanced: Rx		 6 rounds 0 reps
Workout Scaled
Kenny Shaevel 04/10/2019 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 165-165-165-170-170 lbs
Performed as RX
Kenny Shaevel 04/10/2019 Vintage CrossFit None 5 Rounds
Run 200m
10 Hang Squat Cleans 155/105lbs

Time cap: 15:00.
Scale the weight on the cleans to allow you to complete every round in 2-3 sets. It should be challenging, but possible to hang on for multiple reps every time you pick up the bar.		 14m 45s
Workout Scaled
Kenny Shaevel 04/02/2019 Vintage CrossFit None EMOM 12 Minutes
1 Squat Clean at 70-80%		 100x4-105x4-110x4 lbs
Performed as RX
Kenny Shaevel 04/02/2019 Vintage CrossFit None Every 5:00 for 15:00
Row 600m
20 Kettlebell Snatch 53/35lbs (10+10)
Max Box Jump Over 24/20 In Remaining Time
(Score is total Box Jump Overs)

Beginner: 35/18; Box Step Overs
Intermediate: 44/26; 20/16
Advanced: Rx		 32 reps
Workout Scaled
Kenny Shaevel 04/01/2019 Vintage CrossFit None Zero Bounce Deadlift
4x4 @ 70-80% of 1RM		 155-155-155-155 lbs
Performed as RX
Kenny Shaevel 04/01/2019 Vintage CrossFit None AMRAP 12 Minutes
2 Overhead Squats 95/65lbs
1 Bar Muscle Up
4 Overhead Squats 95/65lbs
2 Bar Muscle Up
6 Overhead Squats 95/65lbs
3 Bar Muscle Up
8/4, 10/5, etc...

The first half of this workout should allow you to move quickly between movements. You'll need to strategically partition your reps in the later rounds. The overhead squat should be light enough to allow you maintain large sets.

Beginner: 55/35; Strict Banded Pull Ups
Intermediate: 75/50; Chest to Bar Pull Ups (singles OK)
Advanced: Rx
 100 reps
Workout Scaled
Kenny Shaevel 03/29/2019 Vintage CrossFit None In 12 Minutes
Find a 1RM Hang Clean

Athletes may power or squat the clean, as long as it looks good.		 135 lbs
Performed as RX
Kenny Shaevel 03/29/2019 Vintage CrossFit None AMRAP 20 with a Partner,
Alternating Full Rounds
12/8 Calorie Bike
10 Ring Dips
8 Hang Power Cleans 135/95lbs

Beginner: :15 Ring Support Hold; 95/55
Intermediate: 3-5 Ring Dips; 115/75;
Advanced: Rx		 9 rounds 28 reps
Workout Scaled
Kenny Shaevel 03/28/2019 Vintage CrossFit None Clean and Jerk 5RM 105 lbs
Performed as RX
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