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Athlete Date Sort Location Workout Name Description Results
Matt Lyle 11/29/2019 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 23m 42s
Performed as RX
Matt Lyle 11/13/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 18m 08s
Performed as RX
Matt Lyle 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#		 12m 25s
Performed as RX
Matt Lyle 08/03/2019 Vintage CrossFit Luce Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats		 1h 1m 06s
Performed as RX
Matt Lyle 08/01/2019 Vintage CrossFit None 5 Rounds
30 Double Unders
10 Bar Facing Burpees
30 Double Unders
Rest :60

Beginner: 30 Plate Jumps
Intermediate: 15 Double Unders
Advanced: Rx		 9m 46s
Performed as RX
Matt Lyle 07/31/2019 Vintage CrossFit None Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups

Scale volume to ensure you have rest each round so you can hit the run hard.

Beginner: 20 Wall Balls 14/10; 15/10 Perfect Push Ups, use bands if needed
Intermediate: 20 Wall Balls 20/14
Advanced: Rx
Competitor: 30/20 (WB Should be 2 sets or less)
 12m 36s
Performed as RX
Matt Lyle 06/25/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 17m 55s
Performed as RX
Matt Lyle 06/13/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 16m 44s
Performed as RX
Matt Lyle 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 13m 45s
Performed as RX
Matt Lyle 06/02/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 14m 03s
Performed as RX
Matt Lyle 05/24/2019 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 47m 31s
Performed as RX
Matt Lyle 05/15/2019 Vintage CrossFit None 7 Rounds
7 Power Cleans 145/100lbs
9 Chest to Bar Pull Ups
11/7 Calorie Bike

Time cap: 20:00

Beginner: 85/55; 5 Banded Strict Pull Ups
Intermediate: 115/80#; 5-7 Chest to Bar Pull Ups
Advanced: Rx		 16m 40s
Performed as RX
Matt Lyle 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) 		127 reps
Performed as RX
Matt Lyle 04/02/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 15m 33s
Performed as RX
Matt Lyle 03/18/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 15m 02s
Performed as RX
Matt Lyle 03/11/2019 Vintage CrossFit None Squat Clean and Jerk
6x2 @ 80-85%
Drop and Reset
Rest as Needed
-Jerk Both Reps		 155 lbs
Performed as RX
Matt Lyle 03/11/2019 Vintage CrossFit None 3 Rounds
15 Lateral Burpees Over The Bar
10 Clean and Jerk 135/95lbs

Scale to a weight where you can perform some touch and go reps each round. 		8m 31s
Performed as RX
Matt Lyle 03/06/2019 Vintage CrossFit None AMRAP 16 Minutes
25' Walking Lunge
10 Burpees
25' Walking Lunge
10 Toes to Bar

The goal is to continue moving for the full 16 minutes. Scale toes to bar volume or range of motion to complete in 1-2 sets. 		8 rounds 61 reps
Performed as RX
Matt Lyle 03/04/2019 Vintage CrossFit None AMRAP 12 Minutes
12 Hang Power Snatch 95/65lbs
12 Box Jump Overs 24/20"
12 Pull Ups

Beginner: 65/35#; Box Step Overs; Ring Rows
Intermediate: 80/50#; 6 Pull Ups
Advanced: Rx
Competitor: Chest to Bar Pull Ups		 5 rounds 1 reps
Performed as RX
Matt Lyle 02/22/2019 Vintage CrossFit CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 7 rounds 9 reps
Performed as RX
Matt Lyle 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 119 reps
Performed as RX
Matt Lyle 02/12/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 14m 21s
Performed as RX
Matt Lyle 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		 6m 50s
Performed as RX
Matt Lyle 02/01/2019 Vintage CrossFit None AMRAP 10 Minutes
30 Wallballs 20/14lbs
20 Box Jumps 24/20"
10 Strict Pull Ups

Beginner: 20 WB @ 14/10; 20/14# Box; 2 sets max time chin over bar hang with :20 rest between attempts
Intermediate/Advanced: Rx		 3 rounds 18 reps
Performed as RX
Matt Lyle 01/30/2019 Vintage CrossFit None For Time
3 Rounds
Row 500/400m
8 Ring Muscle Ups
24 Alternating Dumbbell Snatch 50/35lbs

Beginner: 12 Ring Rows; 30/15#
Intermediate: 12 Ring Dips; 40/25#
Advanced: Rx (scale RMU volume to complete in 3 sets or less)
 15m 08s
Workout Scaled
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