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Athlete Date Sort Location Workout Name Description Results
Matt Lyle 11/16/2017 Vintage CrossFit None For time:
Bike 6000/5000m
At minute 1:00 get off and perform 1 Kettlebell Swing, at minute 2:00 get off and perform 2 kettlebell swings, continue adding one swing per minute. 		12m 54s
Performed as RX
Matt Lyle 11/11/2017 Vintage CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

QuickFit: 6 Dumbbell Push Press; 8 Kettlebell Swings; 10 Ring Rows; 12 Double Unders or 24 Singles
Beginner: 1 Wall Walk; 135/85; 6 Banded Pull Ups; 36 Singles
Intermediate: Reduced ROM HSPU; 185/125; 6-8 Pull Ups
Advanced: Rx
 22m 19s
Performed as RX
Matt Lyle 11/10/2017 Vintage CrossFit Ski Jerry Run 600m
Ski 500m/400m
Row 1500/1200m
Ski 500m/400m
Run 600m		 17m 15s
Performed as RX
Matt Lyle 11/09/2017 Vintage CrossFit None 6 Rounds
Run 100m
7 Shoulder to OH 135/95lbs

Beginner: 85/55
Intermediate: 115/80
Advanced: Rx

Target Time: 4-6 Minutes. Time Cap 7 minutes. Run fast and go unbroken!
 5m 13s
Performed as RX
Matt Lyle 11/07/2017 Vintage CrossFit None Run 800m
100 Wallballs 20/14lbs
Run 800m

Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx

Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. 		12m 06s
Performed as RX
Matt Lyle 11/06/2017 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75

This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed. 		70 reps
Performed as RX
Matt Lyle 11/05/2017 Vintage CrossFit None 3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Post number of reps completed each round to comments.		 235 reps
Performed as RX
Matt Lyle 11/01/2017 Vintage CrossFit None AMRAP 25 Minutes
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU

This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.

Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx		 6 rounds 67 reps
Performed as RX
Matt Lyle 10/31/2017 Vintage CrossFit None AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx
 7 rounds 100 reps
Performed as RX
Matt Lyle 10/30/2017 Vintage CrossFit None AMRAP 12 Minutes
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders

AMRAP should be 12 minutes of consistent effort. Goal should be to pick a pace and stick to it until the end.

Beginner: 135/95; 60 Single Unders or 30 Singles Left + 30 Singles Right
Intermediate: 185/125; 20 Double Unders
Advanced: Rx
 6 rounds 15 reps
Performed as RX
Matt Lyle 10/24/2017 Vintage CrossFit None EMOM for 21 Minutes
15 KB Swings 53/35lbs
15 Box Jump Overs 24/20"
15 Sit Ups
Alternate Movements

Beginner: 12 KB Swings 35/26; 12 Box Jump Overs, 20/16"
Intermediate/Advanced: Rx
Competitor: 70/53; GHD Situps (do not do this unless you have performed 100 GHDSU before in a single session!)		 315 reps
Performed as RX
Matt Lyle 10/23/2017 Vintage CrossFit None AMRAP 20
5 Strict Pull Ups or Ring Rows
10/7 Calorie Bike (push the intensity here!)
15 Sit Ups
:20 Plank Hold		 10 rounds 4 reps
Performed as RX
Matt Lyle 10/22/2017 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 11m 10s
Performed as RX
Matt Lyle 10/20/2017 Vintage CrossFit None 4 Rounds
Row 250m/200m or Bike 500/400m
15 Kipping HSPU
Rest 2:00		 15m 20s
Workout Scaled
Matt Lyle 10/19/2017 Vintage CrossFit None AMRAP 15 Minutes
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs
10 Toes to Bar

Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20; 10 Gymnastics Crunches
Intermediate: 40/25; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx		 4 rounds 0 reps
Performed as RX
Matt Lyle 10/18/2017 Vintage CrossFit None AMRAP 4 Minutes x 3
Rest 2:00

7 Overhead Squats 95/65lbs
21 Double Unders

Overhead squats should be unbroken every round.

Beginner: 55/35; 30 Single Unders or 15 singles on one leg followed by 15 singles on the other leg
Intermediate: 75/50;
Advanced: Rx		 282 reps
Performed as RX
Matt Lyle 10/15/2017 Vintage CrossFit None 600 Meter Run
6 Rounds The Chief (135/95)
400 Meter Run
4 Rounds The Chief (135/95)
200 Meter Run
2 Rounds The Chief (135/95)

The Chief: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Beginner: 95/55; Push Ups to Box
Intermediate: 115/75
Advanced: Rx		 13m 25s
Performed as RX
Matt Lyle 10/13/2017 Vintage CrossFit None Rowing Annie
25-20-15-10-5 Calorie Row
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups		 11m 46s
Performed as RX
Matt Lyle 10/12/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 8m 10s
Performed as RX
Matt Lyle 10/09/2017 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		 14m 08s
Workout Scaled
Matt Lyle 10/07/2017 Vintage CrossFit None EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk
165/115lbs
Add 10/5lbs each minute
(Both movements in same minute)		 115-125-135-145-155-165-175-185-195(fail on jerk) lbs
Performed as RX
Matt Lyle 10/06/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs
Time Cap 8:00

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx		 7m 24s
Workout Scaled
Matt Lyle 10/05/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 70 reps
Performed as RX
Matt Lyle 10/04/2017 Vintage CrossFit None AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx
 6 rounds 63 reps
Performed as RX
Matt Lyle 10/01/2017 Vintage CrossFit None 30-24-18 Dumbbell Snatch 50/35
15-12-9 Bar Muscle Up

Beginner: 35/20; Burpee Jumping Pull Up
Intermediate: 40/25; Burpee Chest to Bar Pull Up or scale Bar MU reps to 9-6-3
Advanced: Rx		 8m 59s
Workout Scaled
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