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Athlete Date Sort Location Workout Name Description Results
MATTHEW VAN WIE 07/23/2019 Vintage CrossFit None 2 rounds for time of:
Row 50/35 Cal
50 steps walking lunge
50/35 Heavy Jump Ropes
50 Single Dummbell Push Press, 35/20, switch whenever		 17m 50s
Performed as RX
MATTHEW VAN WIE 07/09/2019 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 33s
Workout Scaled
MATTHEW VAN WIE 07/09/2019 Vintage CrossFit None Back Squat
8x3 @ 60%

Strength is created through force production. Move the lighter barbell with SPEED and reap the benefits.		 185 lbs
Performed as RX
MATTHEW VAN WIE 07/02/2019 Vintage CrossFit None Back Squat
From 0:00 - 10:00
Work up to a heavy single, around 90%

From 10:00 - 20:00
5x3 @ 80% (1RM)		 300#; 255# lbs
Performed as RX
MATTHEW VAN WIE 07/02/2019 Vintage CrossFit None 5 Rounds
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups

Time cap: 15 minutes

Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx		 14m 40s
Workout Scaled
MATTHEW VAN WIE 05/01/2019 Vintage CrossFit None 40-30-20-10 Calories of:
Bike
Row		 13m 50s
Performed as RX
MATTHEW VAN WIE 04/29/2019 Vintage CrossFit None Zero Bounce Deadlift
4x4 @ 75-85% of 1RM

Heavier than 4/15/2019		 255# x 2; 275#; 295# lbs
Performed as RX
MATTHEW VAN WIE 04/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
10/7 Calorie Row/Bike/Ski
3 Push Press 115/75lbs
10/7 Calories
6 Push Press
10/7 Calories
9, 12, 15 etc.

Beginner: 75/45
Intermediate: 95/65
Advanced: Rx

(Athletes choice of machine but perform the same machine for full workout) 		105 reps
Workout Scaled
MATTHEW VAN WIE 03/20/2019 Vintage CrossFit None 10 Rounds
3 Shoulder to Overhead 185/125lbs
9/5 Calorie Bike
 12m 42s
Workout Scaled
MATTHEW VAN WIE 03/07/2019 Vintage CrossFit None 4 Rounds
Row 500m
30 Kettlebell Swings 53/35lbs
10 Box Jumps 36/30"

Beginner: 20 KBS @ 35/18; 20/16"
Intermediate: 20 KBS @ 53/35; 30/24"
Advanced: Rx
 20m 45s
Workout Scaled
MATTHEW VAN WIE 02/08/2019 Vintage CrossFit None 8 Minute Ski/Row for max calories
At 2:00, 4:00, and 6:00 perform 6 D-Ball Cleans over Shoulder		 81 reps
Performed as RX
MATTHEW VAN WIE 01/14/2019 Vintage CrossFit None 3 rounds
Ski 300m
Run 600m
10 Burpee Box Jump Overs/Step Overs

Rest 2:00		 19m 40s
Performed as RX
MATTHEW VAN WIE 01/07/2019 Vintage CrossFit None Power Clean
3 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 29 reps
Performed as RX
MATTHEW VAN WIE 01/07/2019 Vintage CrossFit None 4 rounds for time of
Run 400m
40' Handstand Walk

Beginner: 40' Forward + Backward Bear Crawl
Intermediate: :40 Handstand Hold or 20 Hand Lifts or Shoulder Taps
Advanced: Rx		 14m 05s
Workout Scaled
MATTHEW VAN WIE 12/03/2018 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		 7m 48s
Workout Scaled
MATTHEW VAN WIE 11/27/2018 Vintage CrossFit None 8 rounds for time of
Bike 12/8 Calories
8 Alternating Dumbbell Snatches
8 V-Ups		 15m 45s
Performed as RX
MATTHEW VAN WIE 11/13/2018 Vintage CrossFit None Dumbbell 15.5
27-21-15-9 reps for time of:
Row (calories)
Double Dumbbell Thrusters		 10m 05s
Workout Scaled
MATTHEW VAN WIE 10/15/2018 Vintage CrossFit None AMRAP 20
6/6 Single kettlebell thrusters
9 Single Kettlebell Deadlifts
12 Sit Ups
2 Sled Push (there and back)
200m run		 6 rounds 0 reps
Performed as RX
MATTHEW VAN WIE 10/10/2018 Vintage CrossFit None Hang Squat Clean 2RM 175 lbs
Performed as RX
MATTHEW VAN WIE 10/10/2018 Vintage CrossFit None 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 19m 19s
Workout Scaled
MATTHEW VAN WIE 10/04/2018 Vintage CrossFit None Strict Press
2x10 Warmup

then

3 Rep every 2:00 for 12 Minutes
As Heavy as possible.

Compare to Week 3		 137 lbs
Performed as RX
MATTHEW VAN WIE 10/04/2018 Vintage CrossFit None AMRAP 5 Minutes x 3
1 Round of "DT"
1 Round of "Cindy"
Rest 2:00

DT = 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks @ 155/105
Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Beginner: 95/65; Banded Pull Ups or Ring Rows; 5 Push Ups
Intermediate: 125/85
Advanced: Rx		 3 rounds 52 reps
Workout Scaled
MATTHEW VAN WIE 09/24/2018 Vintage CrossFit None 5 rounds for time of:
5 Pull Ups or Ring Rows
10 Push Ups
15 Squats
250/225m row		 13m 32s
Performed as RX
MATTHEW VAN WIE 09/19/2018 Vintage CrossFit None 3 rounds for time of:
Row 35/25 Calories
Run 200m
20 Alternating Dumbbell Snatch
Run 200m		 17m 50s
Performed as RX
MATTHEW VAN WIE 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 255 lbs
Performed as RX
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