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Athlete Date Sort Location Workout Name Description Results
Leah Marchione 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		 6 rounds 1 reps
Workout Scaled
Leah Marchione 02/18/2019 Vintage CrossFit None Squat Snatch
5x3 @ 80%
Drop and Reset
Rest as needed		 45# lbs
Performed as RX
Leah Marchione 01/18/2019 Vintage CrossFit None Push Jerk 1RM 95 lbs
Performed as RX
Leah Marchione 01/18/2019 Vintage CrossFit None 30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs

Time cap 15:00

Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx		 6m 58s
Workout Scaled
Leah Marchione 01/14/2019 Vintage CrossFit None 1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 75 lbs
Performed as RX
Leah Marchione 01/14/2019 Vintage CrossFit None 2 Rounds
40/30 Calorie Bike
20 Hang Clean and Jerk 115/75lbs

Athletes should emphasize hanging on for big sets with the barbell. The goal is 2 sets each round.

Beginner: 25/15 Calories; 75/45#
Intermediate: 30/20 Calories, 95/60#
Advanced: Rx		 9m 50s
Workout Scaled
Leah Marchione 01/13/2019 Vintage CrossFit None Starting around 50% 1RM,
Every :30 perform 1 Front Squat from the rack
Add 10/5# every :30

Have a partner load your bar for you. Pick a starting weight that allows you to get at least 8 reps. 		100 lbs
Performed as RX
Leah Marchione 09/21/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 85% 85# lbs
Performed as RX
Leah Marchione 09/21/2018 Vintage CrossFit None 3 Rounds
30 Double Dumbbell Deadlift/Kettlebell Deadlift
Run 400m

Beginner: 30#/15 or 18#
Intermediate: 40# or 44/25 or 26#
Advanced: 50 or 53#/35#

The goal with the deadlift is to use an ucommon stimulus. Dumbbells, KBs, Sandbags, etc.		 13m 00s
Workout Scaled
Leah Marchione 09/14/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 82.5% 85# lbs
Performed as RX
Leah Marchione 09/04/2018 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 70% 55 lbs
Performed as RX
Leah Marchione 09/04/2018 Vintage CrossFit None AMRAP 7 Minutes

Bike 500m
9 Power Snatch 95/65lbs
9 Kipping Handstand Push Ups

Beginner: 65/35#; Dumbbell Push Press or 3 Wall Walks
Intermediate: 4-6 Kipping HSPU
Advanced: Rx		 2 rounds 0 reps
Workout Scaled
Leah Marchione 08/22/2018 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 11m 57s
Workout Scaled
Leah Marchione 08/15/2018 Vintage CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 38m 54s
Workout Scaled
Leah Marchione 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 00s
Workout Scaled
Leah Marchione 08/12/2018 Vintage CrossFit None 4 rounds:
300-m run
4-3-2-1 rope climbs
60-ft D-Ball Carry in front of body 100/70#

60' = one gym length

Beginner: 50/30; 20-15-10-5 ring rows
Intermediate: 70/50; Reduced height rope climb
Advanced: 100/70		 14m 00s
Workout Scaled
Leah Marchione 08/07/2018 Vintage CrossFit None AENEAS
5 / 4 climbs
40 thrusters, 85 / 55 lb.
200m D-Ball Carry

Beginner: 25 Ring Rows; 65/45# Thrusters; 60/40# Sandbag
Intermediate: Rope Climbs; 70/50
Advanced: Legless Rope Climbs, 100/70
Competitor: Pegboard Climbs, 150/100		 11m 31s
Workout Scaled
Leah Marchione 07/30/2018 Vintage CrossFit None Find 1RM Box Squat 85 lbs
Performed as RX
Leah Marchione 07/30/2018 Vintage CrossFit None For Time
21-15-9
Shoulder to OH 135/95lbs
Toes to Bar
Row for Calories

Time cap: 10:00

The Shoulder to overhead and toes to bar should be completed in 3 sets or less each round, scale volume if needed to preserve intensity.

Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher
Intermediate: 115/75, possible scale volume to 18-12-6 reps
Advanced: Rx		 11m 40s
Workout Scaled
Leah Marchione 07/09/2018 Vintage CrossFit None 21-15-9
Deadlift 185/125lbs
Pistols
Calorie Row

Beginner: 135/85; Reverse Lunges to Knee
Intermediate: Pistols to a box or holding onto band/upright
Advanced: Rx		 10m 57s
Workout Scaled
Leah Marchione 07/02/2018 Vintage CrossFit None Box Squat
6x3 @ 80%+		 85 lbs
Performed as RX
Leah Marchione 07/02/2018 Vintage CrossFit None 3 Rounds
15 SDLHP 75/55lbs
3 Rope Climbs
Run 400m

Target time is <12 minutes.

Beginner: 55/35#; 9 Banded Strict Pull Ups
Intermediate: 2 Rope Climbs and/or reduced height
Advanced: Rx		 16m 50s
Workout Scaled
Leah Marchione 06/18/2018 Vintage CrossFit None "Mary"-ish
AMRAP 20 Minutes
8 Handstand Push ups
10 Alternating Pistols
12 Pull Ups

Scale HSPU and pull up volume to complete each in 2 sets or less

Beginner: 8 Dumbbell Push Press or :20 HS Hold; 10 Steps Walking Lunge or Pistols to a box; 8 Banded Strict Pull Ups
Intermediate: Reduce HSPU ROM; Upright supported pistols; 8 Pull Ups
Advanced: Rx		 7 rounds 0 reps
Workout Scaled
Leah Marchione 06/15/2018 Vintage CrossFit None 7 rounds for time of:
6 Dumbbell Box Steps Ups
6 Burpees
24 Double Unders or 36 Singles		 19m 56s
Workout Scaled
Leah Marchione 06/12/2018 Vintage CrossFit None EOMOM for 16 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM

Increase or decrease weight between sets 		35 lbs
Performed as RX
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