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Athlete Date Sort Location Workout Name Description Results
Matt Lyle 09/16/2016 Vintage CrossFit None For time
Bike 30/21 Cal
30 Power Snatch 95/65
30 Wall Balls (Adv 30/20#)		 10m 02s
Performed as RX
Matt Lyle 09/15/2016 Vintage CrossFit None Run 400m
75 Kettlebell Swings, 53/35
Run 400m		 7m 10s
Performed as RX
Matt Lyle 09/15/2016 Vintage CrossFit None AMRAP 5
1 set of strict unbroken pullups
10-sec ring support hold + 3-sec lower to bottom of dip

Based on total strict pullups from Tuesday 9/13/2016
<10
1 pullup
10-14
2 pullups
15-19
3 pullups
20+ pullups
5 pullups		 5 rounds 0 reps
Performed as RX
Matt Lyle 09/14/2016 Vintage CrossFit None 3 RFT
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups		 11m 24s
Performed as RX
Matt Lyle 09/14/2016 Vintage CrossFit None Shoulder Press 4 @ 75%
Shoulder Press 4-4-4-4 @ 80%		 115 lbs
Performed as RX
Matt Lyle 09/13/2016 Vintage CrossFit None Back Squat 5-5-5 @ 75% 205 lbs
Performed as RX
Matt Lyle 09/13/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 24 reps
Performed as RX
Matt Lyle 09/13/2016 Vintage CrossFit None 4 Rounds
15 Bar Facing Burpees (advanced 20)
Rest :90		 6m 36s
Performed as RX
Matt Lyle 09/12/2016 Vintage CrossFit None For time (15 minute cap)
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders

Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders		 7m 14s
Workout Scaled
Matt Lyle 09/12/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch and go power clean @ 80% 1RM 165 lbs
Performed as RX
Matt Lyle 09/12/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 66 reps
Performed as RX
Matt Lyle 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 29m 21s
Performed as RX
Matt Lyle 09/09/2016 2016 Spicy Summer Showdown Drag Race As many rounds as possible in 10 minutes of:
40 Double Unders
50' Sled Drag
50' Sled Rope Pull

The double unders can be split any way by team members. The sled drag & pull must be completed relay style by a different team member each round.		 7 rounds 11 reps
Performed as RX
Matt Lyle 09/09/2016 2016 Spicy Summer Showdown Synchro Chipper For time (12 minute cap)
50 Synchronized Wall Balls (20# to 10'/14# to 9')
40 Synchronized Deadlifts (185/125)
30 Synchronized Pullups
20 Synchronized Lateral Bar Burpees
10 Synchronized Wall Walks

2 team members perform synchronized reps while the third team member rests.		 11m 44s
Performed as RX
Matt Lyle 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder For time, one round each:
7 minute cap
Bike 20/12 Calories
8 Cleans over the shoulder (100/70)		 6m 35s
Performed as RX
Matt Lyle 09/06/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
 165 lbs
Performed as RX
Matt Lyle 09/06/2016 Vintage CrossFit None 5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75		 10m 19s
Performed as RX
Matt Lyle 09/06/2016 Vintage CrossFit None Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold		 60 reps
Performed as RX
Matt Lyle 09/05/2016 Vintage CrossFit DVB For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent		 43m 57s
Performed as RX
Matt Lyle 09/02/2016 Vintage CrossFit None Shoulder Press 3 @ 75%
Shoulder Press 3-3-3-3 @ 80%		 120 lbs
Performed as RX
Matt Lyle 09/02/2016 Vintage CrossFit None 3 Rounds
Run 400m
10 Clean and Jerks 135/95		 12m 49s
Performed as RX
Matt Lyle 09/01/2016 Vintage CrossFit None Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps		 18m 22s
Performed as RX
Matt Lyle 09/01/2016 Vintage CrossFit None (based on max pushups)
<10
5 PU - :50 rest - 4 PU - :50 rest - 3 PU
10-20
8 PU - :50 rest - 7 PU - :50 rest - 6 PU
21-29
13 PU - :50 rest - 11 PU - :50 rest - 9 PU
30+
60% reps - :50 rest - 50% reps - :50 rest - 40% reps 		75 reps
Performed as RX
Matt Lyle 08/31/2016 Vintage CrossFit None 4 rounds
Bike 25/18 Cal (35/25 on Schwinn bikes)
Rest 3:00

Score is total time on bike excluding rest		 5m 03s
Performed as RX
Matt Lyle 08/30/2016 Vintage CrossFit None 2 Sets
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
65#/35#

Then
3 sets of 5 reps
Snatch Balance 65/35 (have a partner hold a PVC pipe to practice dropping under)
Advanced: Non-heaving snatch balance		 65 lbs
Performed as RX
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