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Athlete Date Sort Location Workout Name Description Results
MATTHEW VAN WIE 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 11m 03s
Workout Scaled
MATTHEW VAN WIE 09/13/2018 Vintage CrossFit None For time:
Bike 7000/6000m

Every minute perform 2 D-Ball Cleans over Shoulder		 13m 50s
Performed as RX
MATTHEW VAN WIE 09/06/2018 Vintage CrossFit None AMRAP 2 Minutes x 5
Run 200m
5 D-Ball Clean over Shoulder
Max Cal Bike in remaining time

Rest 1:00

Score is total cals on bike		 40 reps
Performed as RX
MATTHEW VAN WIE 09/05/2018 Vintage CrossFit None In 5 minutes
Row 600/500m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Rest 2:00

In 4 minutes
Row 500/400m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Rest 2:00

In 3 minutes
Row 400/300m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Score is total reps completed of burpees + pike ups + lunge steps
 65 reps
Performed as RX
MATTHEW VAN WIE 09/04/2018 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 70% 215 lbs
Performed as RX
MATTHEW VAN WIE 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 500 reps
Workout Scaled
MATTHEW VAN WIE 08/30/2018 Vintage CrossFit None Shoulder Press 3RM 135 lbs
Performed as RX
MATTHEW VAN WIE 08/30/2018 Vintage CrossFit None AMRAP 15 Minutes
3 Power Snatch 155/105lbs
6 Ring Dips
9 Box Jump Overs 24/20"

Beginner: 95/55; 6 Plate Push Ups or :15 Ring Support Hold; 20/16", step ups allowed
Intermediate: 125/75; 6 Static Bar Dips
Advanced: Rx
 7 rounds 0 reps
Workout Scaled
MATTHEW VAN WIE 07/17/2018 Vintage CrossFit None Power Clean and Push Jerk
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
Compare to 7/3/2018		 165x3, 175x2 lbs
Performed as RX
MATTHEW VAN WIE 07/17/2018 Vintage CrossFit None AMRAP 15:00
40 Sit Ups
30 Box Jump Overs 24/20"
20 KB Swings 53/35lbs

Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16"; 20 Kettlebell Swings 35/18#
Intermediate: 44/26# KB Swings
Advanced: Rx		 2 rounds 30 reps
Performed as RX
MATTHEW VAN WIE 07/06/2018 Vintage CrossFit None Strict Shoulder Press
10x2
As Heavy As Possible
Compare to Friday, June 22, 2018		 135 lbs
Performed as RX
MATTHEW VAN WIE 07/06/2018 Vintage CrossFit None 10 Rounds
3 Power Cleans 205/145lbs
30 Double Unders

This should be a heavy WOD, but pick a weight where you can keep moving. Recommend around 70-75% 1RM Power Clean. Time cap 15 minutes

Beginner: 115-135/65-75; 40 Single Unders or 15 single leg jump rope, each side
Intermediate: 155-185; 85-115; 10-20 Double Unders
Advanced: Rx
 13m 20s
Workout Scaled
MATTHEW VAN WIE 07/05/2018 Vintage CrossFit None AMRAP 15
Row 10/7 Calories
5/1 Push Ups (males start at 5, females start at 1)

Add one push ups every round		 10 rounds 10 reps
Performed as RX
MATTHEW VAN WIE 06/22/2018 Vintage CrossFit None Shoulder Press
1-1-1-1-1-1-1-1-1-1		 135# x 7; 140 x 2; 145 x 1 lbs
Performed as RX
MATTHEW VAN WIE 06/22/2018 Vintage CrossFit None 5 Rounds
10 Front Squats 205/135lbs
(racks are allowed)
1 Legless Rope Climb
50 Double Unders

The front squats should be heavy, but doable in 2 sets.

Beginner: 115/65; 10 Ring Rows; 75 Singles
Intermediate: 165; Use legs once needed during climb; 30 DU
Advanced: Rx		 17m 09s
Workout Scaled
MATTHEW VAN WIE 06/21/2018 Vintage CrossFit None For Time
9 Shoulder to Overhead 185/125lbs
15 Bar Facing Burpees
Bike 1000m
6 Shoulder to Overhead
10 Bar Facing Burpees
Bike 1000m
3 Shoulder to Overhead
5 Bar Facing Burpees
Bike 1000m

Pick a weight where you can perform the barbell work unbroken.

Beginner: 115/65
Intermediate: 145/80
Advanced: Rx		 11m 57s
Workout Scaled
MATTHEW VAN WIE 06/15/2018 Vintage CrossFit None Strength
Bench Press
5x5 @ 80%+ 2RM		 185 lbs
Performed as RX
MATTHEW VAN WIE 06/15/2018 Vintage CrossFit None 5 Rounds
15 Kettlebell Swings 70/53lbs
Run 200m w/ Kettlebell
25 Sit Ups

Beginner: 35/16
Intermediate: 53/35
Advanced: Rx
Competitor: 15 GHD Sit Ups		 25m 12s
Workout Scaled
MATTHEW VAN WIE 06/12/2018 Vintage CrossFit None 4 rounds for time of:
Run 200m
15 Wall Balls
10 Alternating Dumbbell Snatch		 9m 51s
Performed as RX
MATTHEW VAN WIE 06/08/2018 Vintage CrossFit None Bench Press 2RM 225 lbs
Performed as RX
MATTHEW VAN WIE 06/08/2018 Vintage CrossFit Helen 3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Beginner: 35/18; Banded Pull Ups or Ring Rows
Intermediate/Advanced: Rx		 15m 40s
Performed as RX
MATTHEW VAN WIE 05/16/2018 Vintage CrossFit None WOD
6 rounds each with a partner, alternate after each full round
6 Burpees
9/6 Calorie Ski
18 Air Squats		 14m 03s
Performed as RX
MATTHEW VAN WIE 05/14/2018 Vintage CrossFit None AMRAP 18 Minutes with a partner
Row 200m together
20 Synchro Steps Walking Lunge
15 Partner Med Ball Sit Ups
10 Synchro Wall Balls		 5 rounds 35 reps
Performed as RX
MATTHEW VAN WIE 05/11/2018 Vintage CrossFit None Push Press
2-2-2-2-2
Build weight over sets

Compare to 4/27/2018		 195 lbs
Performed as RX
MATTHEW VAN WIE 05/10/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5
(Heavier than last time)

Compare to 4/26/2018		 135 lbs
Performed as RX
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