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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 03/28/2019 Vintage CrossFit None For Time with a partner
300 Double Unders
50 Double Dumbbell Clean and Jerks, 50s/35s
100 Toes to Bar
150 Push Ups
300 Double Unders

Beginner: 400 Single Unders or 50 Double Unders as a team; 100 Med Ball Sit Ups; 30/15#; 75 Box Push Ups
Intermediate: 150 Double Unders as a team; 60 Toes to Bar; 40/25#; 100 Push Ups
Advanced: Rx		 24m 40s
Workout Scaled
Kenny Shaevel 03/27/2019 Vintage CrossFit None Seated Dumbbell Strict Press
10-10-10-10-10		 25lb DBs lbs
Performed as RX
Kenny Shaevel 03/27/2019 Vintage CrossFit None AMRAP 6:00 x 2
15 Wall Balls 20/14lbs
5 Burpee Pull Ups

Rest 3:00

Beginner: 14/10#; Jumping Pull Ups
Intermediate/Advanced: Pull Up Bar 6" above standing reach
Competitor: Burpee Ring Muscle Ups		 134 reps
Workout Scaled
Kenny Shaevel 03/21/2019 Vintage CrossFit None Split Jerk 4x3
Set 1: Moderate (70-80%) , Sets 2&3: Heavy (85%+), Set 4: Moderate.		 95-115-115-95 lbs
Performed as RX
Kenny Shaevel 03/21/2019 Vintage CrossFit None 5 Rounds
5 Deadlifts 275/185lbs
10 Burpee Box Jumps 24/20"
40 Air Squats
Rest 2:00

Every round should be a sprint for this 5 round MetCon. Deadlifts should not exceed 1 set.

Beginner: 155/95; Burpee Box Step Ups; 30 Air Squats
Intermediate: 205/135
Advanced: Rx		 20m 28s
Workout Scaled
Kenny Shaevel 03/20/2019 Vintage CrossFit None EMOM for 10 Minutes
1 Squat Clean and Jerk at 80%		 105-105-105-105-105-110-110-110-110-110 lbs
Performed as RX
Kenny Shaevel 03/20/2019 Vintage CrossFit None 10 Rounds
3 Shoulder to Overhead 185/125lbs
9/5 Calorie Bike
 14m 31s
Workout Scaled
Kenny Shaevel 03/19/2019 Vintage CrossFit None Front Squat 2-2-2-2 135-145-155-165 lbs
Performed as RX
Kenny Shaevel 03/19/2019 Vintage CrossFit None 21-15-9 Thruster 95/65lbs
63-45-27 Double Unders

Cap 10:00

Beginner: 65/45#; Plate Jumps or 100-75-50 Singles
Intermediate/Advanced: Rx		 6m 44s
Workout Scaled
Kenny Shaevel 03/18/2019 Vintage CrossFit None Squat Snatch
1-1-1-1-1-1-1 @ 85-90%
Rest as Needed
 85-85-85-85-90-90-90 lbs
Performed as RX
Kenny Shaevel 03/18/2019 Vintage CrossFit None AMRAP 18 Minutes
250/200m Row
15 Wall Balls 20/14lbs
10 Handstand Push Ups

Beginner: 14/10#; Perfect Push Ups or :20 Handstand Hold
Intermediate: 6 HSPU or Reduced ROM
Advanced: Rx		 5 rounds 17 reps
Workout Scaled
Kenny Shaevel 03/13/2019 Vintage CrossFit None Power Snatch
EMOM for 8 Minutes
2 Reps @ 75%+		 75-75-75-75-80-80-80-80 lbs
Performed as RX
Kenny Shaevel 03/13/2019 Vintage CrossFit None 4 Rounds
15 Power Snatch 75/55lbs
15/10 Calorie Bike

This should be a sprint with fast transitions!

Beginner: 12 Snatches @ 55/35; 12/8 Cal
Intermediate/Advanced: Rx
 8m 53s
Workout Scaled
Kenny Shaevel 03/12/2019 Vintage CrossFit None Back Squat
4x3 @ 85%
Rest as needed		 175-175-185-185 lbs
Performed as RX
Kenny Shaevel 03/12/2019 Vintage CrossFit None AMRAP 15 Minutes
5 Ring Muscle Ups
5 Burpee Box Jump Overs 24/20"
10 Deadlifts 185/115lbs
5 Burpee Box Jump Overs 24/20"

Beginner: Ring Rows; Burpee Box Step Overs; 135/85
Intermediate: Chin over Pull Ups or Chest to Bar Pull Ups or Bar Muscle Ups
Advanced: Rx		 4 rounds 8 reps
Workout Scaled
Kenny Shaevel 03/11/2019 Vintage CrossFit None Squat Clean and Jerk
6x2 @ 80-85%
Drop and Reset
Rest as Needed
-Jerk Both Reps		 95-115-115-115-115-115 lbs
Performed as RX
Kenny Shaevel 03/11/2019 Vintage CrossFit None 3 Rounds
15 Lateral Burpees Over The Bar
10 Clean and Jerk 135/95lbs

Scale to a weight where you can perform some touch and go reps each round. 		12m 29s
Workout Scaled
Kenny Shaevel 03/05/2019 Vintage CrossFit None Front Squat
4x3 at 85%
Rest as needed		 115-125-135-145 lbs
Performed as RX
Kenny Shaevel 03/05/2019 Vintage CrossFit None AMRAP 15 Minutes
20/12 Calories on Air Bike
15 Handstand Push Ups
10 Deadlift 225/155lbs

Beginner: 135/85; 15/10 Push Ups
Intermediate: 185/125; 7 Handstand Push Ups or Reduced ROM
Advanced: Rx		 3 rounds 4 reps
Workout Scaled
Kenny Shaevel 03/04/2019 Vintage CrossFit None AMRAP 12 Minutes
12 Hang Power Snatch 95/65lbs
12 Box Jump Overs 24/20"
12 Pull Ups

Beginner: 65/35#; Box Step Overs; Ring Rows
Intermediate: 80/50#; 6 Pull Ups
Advanced: Rx
Competitor: Chest to Bar Pull Ups		 3 rounds 29 reps
Workout Scaled
Kenny Shaevel 03/04/2019 Vintage CrossFit None Squat Snatch
6x2 @ 80-85%
Drop and Reset
Rest as needed

Don't add weight unless the reps are perfect. 		80-80-80-85-85-85 lbs
Performed as RX
Kenny Shaevel 02/28/2019 Vintage CrossFit None Split Jerk
Find 1RM in 15 Minutes		 135 lbs
Performed as RX
Kenny Shaevel 02/28/2019 Vintage CrossFit None AMRAP 8 Minutes x 2
15 Wall Balls 20/14lbs
200m Run

Rest 3 Minutes Between AMRAPs

Beginner: 14/10#
Intermediate/Advanced: Rx

Score is total wall ball reps		 136 reps
Workout Scaled
Kenny Shaevel 02/27/2019 Vintage CrossFit None Power Snatch
EMOM for 10 Minutes
1 Rep @ 80%		 80-80-80-80-85-85-85-95-95-100 lbs
Performed as RX
Kenny Shaevel 02/27/2019 Vintage CrossFit None For Time (15:00 Cap)
24 Thrusters 95/65lbs
36/24 Calorie Row
54 Pull Ups
36/24 Calorie Row
24 Thrusters

Beginner: 65/45#; 36 Ring Rows
Intermediate: 80/55#; 24 Pull Ups
Advanced: Rx		 14m 34s
Workout Scaled
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