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Athlete Date Sort Location Workout Name Description Results
Matt Lyle 01/08/2018 Vintage CrossFit None 5 Rounds
15 Box Jump Overs 24/20"
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#		 7m 45s
Performed as RX
Matt Lyle 01/06/2018 Vintage CrossFit None For Time
40 Wallballs 20/14lbs
120 Double Unders
10 Bar Muscle Ups
120 Double Unders
40 Wallballs

Time Cap: 15:00

Strict time cap on this WOD so athletes don't get stuck at the bar muscle ups. The Wall Balls should be 2 sets at most to start or scaled back to a lighter weight. Double Unders should not take more than 3:00 each time. If you're not through the Muscle Ups at the 10:00 you won't likely finish so be sure you scale appropriately.

QuickFit/Beginner: 30 reps 14/10# Wall Balls to 10/9' (emphasis on target height); 200 single unders or 100 penguin jumps; 15 strict chin ups (banded if needed) or ring rows
Intermediate: 60 Double Unders (if <20 unbroken); 20 Burpee Chest to Bar Pullups
Advanced: Rx
Competitor: 20 Bar Muscle Ups		 10m 53s
Performed as RX
Matt Lyle 01/04/2018 Vintage CrossFit None 500m-400m-300m-200m-100m Ski
25-20-15-10-5 Kettlebell Swings
25-20-15-10-5 Steps Walking Lunge with Kettlebell (Advanced: overhead)		 15m 39s
Performed as RX
Matt Lyle 12/26/2017 Vintage CrossFit None Power Clean Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off

Move well > Move heavy.		 65 reps
Performed as RX
Matt Lyle 12/26/2017 Vintage CrossFit None AMRAP 15 Minutes
2 Rope Climbs
6 OHS 155/105lbs
12/9 Calorie Bike

The OHS should be heavy but unbroken.

Beginner: 1 30' Sled Pull; 85/55; 8/6 Calorie Bike
Intermediate: 115/80; Lower height rope climb
Advanced: Rx		 4 rounds 17 reps
Workout Scaled
Matt Lyle 12/23/2017 Vintage CrossFit 12 Days of Christmas WOD 2017 12 Days of Christmas
1 Thruster
2 Front Squats
3 Shoulder to Overhead
4 Deadlifts
5 Bar Facing Burpees
6 Pull Ups
7 Push Ups
8 Air Squats
9 Toes to Bar
10 Handstand Push Ups
11 Overhead Squats
12 Power Snatch

Rx: 135/95
Int: 115/75
Beg: 95/65

QuickFit

1 D-Ball Ground to Overhead
2 D-Ball Squat
3 D-Ball Cleans
4 D-Ball Deadlifts
5 Burpees over D-Ball
6 Ring Rows
7 Push Ups
8 Air Squats
9 Hanging Knee Raise
10 Dumbbell Push Presses (2 DBs)
11 Dumbbell Squats (2 DBs)
12 Dumbbell Snatch (Single DB)		 35m 35s
Workout Scaled
Matt Lyle 12/22/2017 Vintage CrossFit Bike Annie 25-20-15-10-5 Calorie Bike (F 20-16-12-8-4)
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups		 11m 33s
Performed as RX
Matt Lyle 12/21/2017 Vintage CrossFit Flight Simulator DUs ascending from 5-50 in increments of 5 and then back down again. Only do 50 once. All DU sets must be unbroken. 11m 42s
Performed as RX
Matt Lyle 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time		 43 reps
Performed as RX
Matt Lyle 12/15/2017 Vintage CrossFit None AMRAP 12
Ski 150/120m
15 Steps Walking Lunge
10 Hanging Knee Raise (Adv T2B)
5 Burpees		 6 rounds 0 reps
Performed as RX
Matt Lyle 12/13/2017 Vintage CrossFit None For time
75/50 Heavy Jump Rope
Run 600m
20 V-Ups
200m D-Ball Carry in front of body, doesn't have to unbroken
20 V-Ups
Run 600m
75/50 Heavy Jump Rope
 11m 52s
Performed as RX
Matt Lyle 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 5m 34s
Performed as RX
Matt Lyle 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx
 3 rounds 45 reps
Performed as RX
Matt Lyle 12/07/2017 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 6 rounds 6 reps
Performed as RX
Matt Lyle 12/06/2017 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 8m 29s
Performed as RX
Matt Lyle 12/05/2017 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 8m 06s
Performed as RX
Matt Lyle 12/04/2017 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 3 rounds 215 reps
Performed as RX
Matt Lyle 11/30/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 7m 15s
Performed as RX
Matt Lyle 11/28/2017 Vintage CrossFit Broken Up Helen 6 RFT
Run 200m
12 Kettlebell Swings
6 Pullups or Ring Rows		 9m 53s
Performed as RX
Matt Lyle 11/27/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 12m 48s
Workout Scaled
Matt Lyle 11/26/2017 Vintage CrossFit Viola Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.		 3 rounds 410 reps
Performed as RX
Matt Lyle 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 22m 49s
Performed as RX
Matt Lyle 11/20/2017 Vintage CrossFit None AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups		 5 rounds 15 reps
Performed as RX
Matt Lyle 11/19/2017 Vintage CrossFit Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 20m 01s
Performed as RX
Matt Lyle 11/17/2017 Vintage CrossFit None 3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge		 11m 45s
Performed as RX
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