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Athlete Date Sort Location Workout Name Description Results
Matt Lyle 09/27/2017 Vintage CrossFit None AMRAP 15 Minutes
50' Farmer's Carry
70/53 KBs
50 Double Unders
10 DB Push Press 50/35s

Beginner: 53/35 Carry; 10 sets of 10 singles + 1 DU attempt; 20/10s
Intermediate: Rx Carry; 25 Double Unders; 35/20s
Advanced: Rx		 6 rounds 50 reps
Performed as RX
Matt Lyle 09/19/2017 Vintage CrossFit None For Time
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups

Beginner: 24/18/12/6 Wall Balls with focus on hitting height standards; 8/6/4/2 Strict Chin Ups with smallest band possible
Intermediate: 32/24/16/8 Wall Balls with focus on hitting height standards; 8/6/4/2 strict chest to bar pull ups or 4/3/2/1 bar muscle ups
Advanced: Rx, no more than 1 break per set of wall balls, no singles on muscle ups		 6m 10s
Workout Scaled
Matt Lyle 09/18/2017 Vintage CrossFit None 6 Rounds
8 Thrusters 105/75lbs
8 Bar Facing Burpees

Beginner: 65/45
Intermediate: 85/60
Advanced: Rx

The thruster should be unbroken every round.		 8m 12s
Workout Scaled
Matt Lyle 09/14/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Squat Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Jerk the last rep
NO FAILS		 175 lbs
Performed as RX
Matt Lyle 09/14/2017 Vintage CrossFit None Run 400m x 4
Rest 3:00		 5m 29s
Performed as RX
Matt Lyle 09/13/2017 Vintage CrossFit None Strict Press
2x10
then
1 Rep every :90 for 12 Minutes
AHAP		 140 lbs
Performed as RX
Matt Lyle 09/13/2017 Vintage CrossFit None 3 Rounds
Run 600m
15 DB Snatch 50/35lbs
15 Push Ups		 11m 10s
Performed as RX
Matt Lyle 09/12/2017 Vintage CrossFit None AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30' HS Walk
6 Sumo DLHP
6 Pull Ups
30' HS Walk
9,9,30', etc.		 5 rounds 36 reps
Workout Scaled
Matt Lyle 09/12/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor on all three reps
Compare to 8/22/2017		 275, 315, 335 lbs
Performed as RX
Matt Lyle 09/11/2017 Vintage CrossFit None Back Squat
5x5 @77.5%		 215 lbs
Performed as RX
Matt Lyle 09/11/2017 Vintage CrossFit None AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx		 9 rounds 4 reps
Performed as RX
Matt Lyle 09/08/2017 Vintage CrossFit None Back Squat
4x4 @85%		 235 lbs
Performed as RX
Matt Lyle 09/07/2017 Vintage CrossFit None Strength/Oly
Pause Power Position Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Heavier than last week		 115 lbs
Performed as RX
Matt Lyle 09/07/2017 Vintage CrossFit None WOD
AMRAP 4 Minutes x 3
Rest 2:00

Run 400m
20 KB Swings 53/35lbs
Max HSPU in remaining time

Beginner: 300m run; 12 KBS 35/26; Wall Walks
Intermediate: Reduced ROM HSPU
Advanced: Rx

Score is HSPU reps		 33 reps
Performed as RX
Matt Lyle 09/06/2017 Vintage CrossFit None Deadlift
5x1
As heavy as possible with total control back to the floor		 365, 385, 395, 400, 405 lbs
Performed as RX
Matt Lyle 09/05/2017 Vintage CrossFit None Back Squat 5x5 @ 75% 210 lbs
Performed as RX
Matt Lyle 09/05/2017 Vintage CrossFit None AMRAP 3 Minutes x 4
Row 500/400m
Max Rep Clean and Jerk in remaining time 115/85lbs
Rest :60

Beginner: 300/250m Row; 75/45
Intermediate: 400/300m Row; 95/65
Advanced: Rx
Competitor: 135/95 (sub-3 minute "Grace" time)		 41 reps
Workout Scaled
Matt Lyle 09/04/2017 Vintage CrossFit Wes For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate		 42m 35s
Performed as RX
Matt Lyle 09/03/2017 Vintage CrossFit None Bench Press
2x7 @ 75-80% 5RM
2x5 @ 85-90% 5RM
2x3 @ 95-100% 5RM		 115, 115, 135, 135, 155, 155 lbs
Performed as RX
Matt Lyle 09/03/2017 Vintage CrossFit None 10 rounds for time of:
Bike 20/15 Cal
1 Round Dumbbell DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks) - 50s/35s

Partner 1 performs the row while partner 2 performs Dumbbell DT. Switch once both partner are done and alternate movements. Each person will row 5 times and perform 5 total rounds of Dumbbell DT.		 17m 15s
Performed as RX
Matt Lyle 09/02/2017 Vintage CrossFit None AMRAP 15
48 Double Unders
12 Steps Weighted Walking Lunge
12 Toes to Bar

Beginner/QuickFit: 75 Single Unders; 30/20# Sandbag or Ball; 12 Frog Kicks
Intermediate: 20-30 Double Unders; 60/40 Sandbag or 50/30 Ball; 6-8 Toes to Bar (2 sets or less)
Advanced: Rx; 100/70# ball; Rx		 4 rounds 67 reps
Performed as RX
Matt Lyle 09/01/2017 Vintage CrossFit None Back Squat
4x4 @82.5%		 227 lbs
Performed as RX
Matt Lyle 09/01/2017 Vintage CrossFit None Strict Handstand Push Ups
10x5
Unbroken Sets
Scale reps, or start strict then go to kipping if unable to stay UB		 20 reps
Workout Scaled
Matt Lyle 08/31/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
NO FAILS

Advanced: Jerk the final rep of each set		 150 lbs
Performed as RX
Matt Lyle 08/30/2017 Vintage CrossFit None AMRAP 20 Minutes
Run 400m
20 Wallballs 20/14lbs
10 HSPU

Beginner: 15 Wall Balls 14 to 10/10 to 9; 2 Wall Walks or 6 HSPU with reduced ROM
Intermediate: Reduce HSPU ROM and reps to allow 3 sets or less per round
Advanced: Rx		 4 rounds 100 reps
Performed as RX
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