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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 09/09/2019 Vintage CrossFit None Overhead Squat 1-1-1 105-115-125 lbs
Performed as RX
Kenny Shaevel 09/09/2019 Vintage CrossFit None Overhead Squat 1-1-1 105-115-125 lbs
Performed as RX
Kenny Shaevel 09/05/2019 Vintage CrossFit None Misfit Snatch Complex 2.0
Every :90 for 9 Minutes
2 Reps @ 70%+ of 1RM

Squat Snatch + Hang Squat Snatch + 2 Overhead Squats		 75 lbs
Performed as RX
Kenny Shaevel 09/05/2019 Vintage CrossFit None 3 Rounds
10 Power Cleans 95/65lbs
10 Thrusters 95/65lbs
50' Handstand Walk
Rest 3:00

Beginner: 100' Double Dumbbell Overhead Carry or 4 Wall Walks; 65/35
Intermediate: 80/50; 30 Handstand Hand Lifts or Shoulder Taps
Advanced: Rx
Competitor: 15 PC + 15 Thrusters		 13m 23s
Workout Scaled
Kenny Shaevel 09/04/2019 Vintage CrossFit None Power Clean
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 45 reps
Performed as RX
Kenny Shaevel 09/04/2019 Vintage CrossFit None WZA 2020 OCQ 4
150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar

Cap 15:00

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Alternate:
100 Wall Balls 14/10 to 10/9'
50 Weighted Butterfly Sit Ups 14/10#		 15m 43s
Workout Scaled
Kenny Shaevel 09/03/2019 Vintage CrossFit None Back Squat
5x5 @ 90% 5RM		 165 lbs
Performed as RX
Kenny Shaevel 09/03/2019 Vintage CrossFit None For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups

Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.

Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx		 9m 55s
Workout Scaled
Kenny Shaevel 08/28/2019 Vintage CrossFit None Power Snatch
5 Rounds
:60 on, 2:00 off
Singles @ 75-80%
Drop and Reset

The object here is to work on repeating moderately heavy singles with short rest.
 75(9)-80(8)-85(8)-85(7)-90(7) lbs
Performed as RX
Kenny Shaevel 08/28/2019 Vintage CrossFit None AMRAP 10 Minutes
4 Devils Press 50/35s
6 Ring Dips
8 Alternating Pistols

Beginner: 30/15#; Bench Dips; 8 Step Back Lunges
Intermediate: 40/25#; Bar Dips; Assisted Pistols
Advanced: Rx
 4 rounds 3 reps
Workout Scaled
Kenny Shaevel 08/27/2019 Vintage CrossFit None Misfit Clean Complex 2.0
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
 95 lbs
Performed as RX
Kenny Shaevel 08/27/2019 Vintage CrossFit None 3 Rounds
400m Run
30 Air Squats
25 Push Ups
20 Pull Ups

Time cap 20:00

Bad push ups don't make you better! Scale so the push ups can be perfect! Pull Ups shouldn't be more than 3 sets for all three rounds.

Beginner: 25 Air Squats; 15/10 Push Ups; 10 Banded Pull Ups
Intermediate: 20/12 Push Ups; 15 Pull Ups
Advanced: Rx		 16m 49s
Workout Scaled
Kenny Shaevel 08/26/2019 Vintage CrossFit None Back Squat 5RM 45-95-125(4)-155(3)-180 lbs
Performed as RX
Kenny Shaevel 08/26/2019 Vintage CrossFit None 25 Power Cleans 115/75lbs
25 Front Squats 115/75lbs
25 Thrusters 115/75lbs
100m Walking Lunge Steps (unweighted)

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx		 13m 32s
Workout Scaled
Kenny Shaevel 08/23/2019 Vintage CrossFit None 21-15-9
Hang Power Clean 115/75lbs
Shoulder to Overhead
Calorie Row

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx		 12m 38s
Workout Scaled
Kenny Shaevel 08/23/2019 Vintage CrossFit None Deadlift
3x8

Slow and controlled!
 155-155-155 lbs
Performed as RX
Kenny Shaevel 08/16/2019 Vintage CrossFit None Deadlift
8 Reps @ 155/105lbs
7 Reps @ 245/145lbs
6 Reps @ 275/185lbs
5 Reps @ 315/205lbs
4 Reps @ 335/225lbs

Scale to start around 40% 1RM and end around 80% 1RM.

Time cap 6:00		 6m 02s
Workout Scaled
Kenny Shaevel 08/16/2019 Vintage CrossFit None For Time
100m Farmers Carry 50/35s
30 Calorie Row
100m Farmers Carry
30 Burpees to 6" Target
100m Farmers Carry

Time cap: 12:00

Beginner: 35/20#
Intermediate/Advanced: Rx		 11m 59s
Workout Scaled
Kenny Shaevel 08/15/2019 Vintage CrossFit None Push Jerk 1RM 95-115-135-145-150 lbs
Performed as RX
Kenny Shaevel 08/15/2019 Vintage CrossFit None 3 Rounds
90 Double Unders
30 Dumbbell Snatch 50/35lbs

Beginner: 60 Plate Jumps or 150 Singles; 30/15#
Intermediate: 50 DU; 40/25#
Advanced: Rx		 10m 19s
Workout Scaled
Kenny Shaevel 08/14/2019 Vintage CrossFit None Misfit Snatch Complex 2.0
Find 1RM

Squat Snatch
Hang Squat Snatch
Overhead Squat x2		 15-45-75-95 lbs
Performed as RX
Kenny Shaevel 08/14/2019 Vintage CrossFit None For Time
9-7-5-3 Power Snatch*
15 Box Jumps 24/20 after each set of snatches

Time cap: 10:00

Rx: 95/65, 115/75, 135/95, 155/105

Scale weights to start light, and end heavy, appropriate for the time cap		 6m 40s
Workout Scaled
Kenny Shaevel 08/12/2019 Vintage CrossFit None Back Squat
Find 5RM		 45-95-125-155-175 lbs
Performed as RX
Kenny Shaevel 08/12/2019 Vintage CrossFit None For Time
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans

Time cap 18:00

Beginner: 20 Cleans, 105/65; 35 WB
Intermediate: 25 Cleans, 135/85; 40 WB
Advanced: Rx		 17m 16s
Workout Scaled
Kenny Shaevel 08/09/2019 Vintage CrossFit None Split Jerk 1RM 45(5)-95(4)-115(2)-125-135-145-155f lbs
Performed as RX
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