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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 02/21/2019 Vintage CrossFit None Push Jerk
4x3

Set 1 Moderate, Sets 2 & 3 Heavy, Set 4 Moderate.
 105-115-115-105 lbs
Performed as RX
Kenny Shaevel 02/21/2019 Vintage CrossFit None AMRAP 12 Minutes
90 Double Unders
15 Push Presses 115/75lbs
30 Box Jump Overs 24/20"
15 Power Cleans 115/75lbs

Beginner: 45 Plate Jumps; 75/45; Box Step Overs
Intermediate: 45 DU; 95/65#
Advanced: Rx
 2 rounds 47 reps
Workout Scaled
Kenny Shaevel 02/20/2019 Vintage CrossFit None Power Clean and Jerk
EMOM for 10 Minutes
1 Rep @ 80%		 115 lbs
Performed as RX
Kenny Shaevel 02/20/2019 Vintage CrossFit None For Time (15:00 Cap)
3 Rounds
21 Bar Facing Burpees
15 Toes to Bar
9 Squat Snatch 135/95lbs

Time domain for this particular piece is 10-15 minutes. The burpee pace should be aggressive but
steady, the toes to bar should not exceed 3 sets and the snatches can be done as fast singles or touch and go sets.

Beginner: 15 Burpees; 15 Feet to Hip Level; 85/50#
Intermediate: Feet to eye level; 105/75#
Advanced: Rx		 14m 53s
Workout Scaled
Kenny Shaevel 02/19/2019 Vintage CrossFit None Front Squat
4x4 at 80%
Rest as needed		 125-125-125-125 lbs
Performed as RX
Kenny Shaevel 02/19/2019 Vintage CrossFit None For Time
30-20-10
Wallballs 20/14lbs
Box Jump Overs 24/20lbs

Beginner: 14/10#; 20/16"
Intermediate/Advanced: Rx
 8m 30s
Workout Scaled
Kenny Shaevel 02/18/2019 Vintage CrossFit None Squat Snatch
5x3 @ 80%
Drop and Reset
Rest as needed		 80-80-80-80-80 lbs
Performed as RX
Kenny Shaevel 02/18/2019 Vintage CrossFit None AMRAP 15 Minutes
12/8 Calories on Bike
9 Chest to Bar Pull Ups
6 Double Dumbbell Clean and Jerks, 50/35s

Beginner: 5 Banded Strict Pull Ups; 30/15#
Intermediate: 5 C2B Pullups; 40/25#
Advanced: Rx		 5 rounds 18 reps
Workout Scaled
Kenny Shaevel 02/15/2019 Vintage CrossFit None Squat Snatch
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 20 Hang Squat Snatch @ 75% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatch completed from 20, and complete that many burpees for your rest period		 65 lbs
Performed as RX
Kenny Shaevel 02/15/2019 Vintage CrossFit None AMRAP 12 Minutes
2 Bar Muscle Ups
8 Thrusters 95/65lbs
25' HS Walk

Beginner: 2 Strict Chin Ups; 65/35#; 1-2 Wall Walks or 12 High Plank Shoulder Taps
Intermediate: 4 Unbroken Chest to Bar or Chin over Bar Pull Ups; 80/50#; 12 Handstand Hand Lifts or 3 HS Walk Attempts
Advanced: Rx
 5 rounds 1 reps
Workout Scaled
Kenny Shaevel 02/14/2019 Vintage CrossFit None Front Squat
For Time
8x3 @ 85%
Rack and Un-rack each set

The goal for this style of strength work is blending both conditioning and strength work. Take as little rest as possible to be able to complete the 8 sets of 3. Do not exceed 85%.
 4m 55s
Performed as RX
Kenny Shaevel 02/14/2019 Vintage CrossFit None 3 Rounds
Wallballs
Max Reps @ 30/20lbs to a 10/9 Target
Rest 2:00

The goal is 25+ reps each round. Don't go with a heavier ball unless you're confident you can hit this rep range. 		124 reps
Workout Scaled
Kenny Shaevel 02/13/2019 Vintage CrossFit None Clean
For Time
18 Clean @ 75%
Rest 3:00
12 Clean @ 80%
Rest 3:00
6 Clean @ 85%

Percentages based on 1RM Power Clean. Snatch reps can be Power, Squat, or a mix of both. This is a significant dosage of heavy cleans. Each section should not exceed 4 minutes.		 5m 04s
Performed as RX
Kenny Shaevel 02/13/2019 Vintage CrossFit None AMRAP 3 Minutes x 3
Row 500m/425m
Max Kipping Handstand Push Ups in remaining time
Rest 3:00

The goal is to row at a pace that maximizes the amount of time on the wall performing HSPU, but not so aggressive that it ruins your ability to do HSPU. Keep the standards strict to Open standards for Rx athletes.

Scale the row distance to complete around 1:45.

Beginner: Seated strict dumbbell press or max time handstand hold
Intermediate: Reduced ROM HSPU
Advanced: Rx HSPU		 25 reps
Workout Scaled
Kenny Shaevel 02/12/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.

This is our final time performing the Back Squat Die Set so get after it!		 14 reps
Performed as RX
Kenny Shaevel 02/12/2019 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 00s
Workout Scaled
Kenny Shaevel 02/11/2019 Vintage CrossFit None For Time
10 Rounds
3 Overhead Squats 155/105lbs
6 Push Ups
9 1-Arm Kettlebell Cleans 53/35s

The first rep of the overhead squats should be a squat snatch. Switch arms on the kettlebell clean each round.

Cap 15:00

Beginner: 85/45#; 35/18
Intermediate: 115/65; 44/26
Advanced: Rx		 14m 39s
Workout Scaled
Kenny Shaevel 02/11/2019 Vintage CrossFit None For Time
3 Rounds
90' Farmers Carry 70/50s
60' Handstand Walk
10 Ring Dips
Rest :60

Farmers Carry should be unbroken. Gym length = 50' so back of gym to fence is around 90'. Scale HS walk distance to something you can complete under :90.

Beginner: 53/35#; 30 High Plank Shoulder Taps or 4 Wall Walks; Bench Dips
Intermediate: :45 Handstand Hold; Banded Dips
Advanced: Rx		 11m 24s
Workout Scaled
Kenny Shaevel 02/08/2019 Vintage CrossFit None Squat Clean
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 20 Hang Squat Cleans @ 75% of today's heavy single

Every time you drop the bar, subtract number of Squat Cleans completed from 20 , and complete that many burpees for your rest period
 Heavy 1: 45(10)-75(5)-95(3)-125-135 lbs
20: 95 in 9/6/5 lbs
Performed as RX
Kenny Shaevel 02/08/2019 Vintage CrossFit None 4 rounds for time of:
Bike 15/9 Calories
15 Toes to Bar
45 Double Unders

Beginner: Hanging Knee Raise; 45 Plate Jumps
Intermediate: 10 Toes to Bar		 12m 19s
Workout Scaled
Kenny Shaevel 02/07/2019 Vintage CrossFit None For Time
Front Squat
7x4 @ 80%
Rack and Un-rack each set

The goal for this style of strength work is blending both conditioning and strength work. Take as little rest as possible between each set. Do not exceed 80%.		 5:01 at 105lb lbs
Performed as RX
Kenny Shaevel 02/07/2019 Vintage CrossFit None Every 5 Minutes for 15 Minutes
20 Thrusters 95/65lbs
20 Lateral Burpee Box Jump Overs 24/20"
Row for Distance in remaining time
No Rest

Beginner: 65/35; 20/16"
Intermediate: 80/50#
Advanced: Rx
 424 m
Workout Scaled
Kenny Shaevel 02/06/2019 Vintage CrossFit None Snatch
For Time
18 Snatch @ 75%
Rest 3:00
12 Snatch @ 80%
Rest 3:00
6 Snatch @ 85%

Percentages based on 1RM Power Snatch. Snatch reps can be Power, Squat, or a mix of both. This is a significant dosage of heavy snatches. This should be approached as steady singles. Each section should not exceed 4 minutes.		 4m 00s
Performed as RX
Kenny Shaevel 02/06/2019 Vintage CrossFit None For Time
3 Rope Climbs
30/21 Calorie Bike
15 D-Ball Cleans, 100/70
30/21 Calorie Bike
3 Rope Climbs

Beginner: 15 Banded Strict Pull Ups or 10 "Single Pull" Rope Climb practice; 50/30
Intermediate: 12' Climbs; 70/50#
Advanced: Rx
Competitor: 150/100		 10m 58s
Workout Scaled
Kenny Shaevel 02/05/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 11 reps
Performed as RX
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