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Athlete Date Sort Location Workout Name Description Results
Mikey Bernick 11/02/2016 Vintage CrossFit None Front Squat
1x3 @ 85%
1x3 @ 90%
2x3 @ 90%+		 245 lbs
Performed as RX
Mikey Bernick 10/19/2016 Vintage CrossFit None Heaving Snatch Balance (from the rack)
3-3-3-3-3		 125 lbs
Performed as RX
Mikey Bernick 10/19/2016 Vintage CrossFit None 7 Rounds for time of:
7 Handstand Push Ups
7 Overhead Squats 95/65 (Adv 115/75)
7 Toes to Bar		 15m 33s
Performed as RX
Mikey Bernick 10/18/2016 Vintage CrossFit None For time
21 Box Jump Overs (24/20") - no hip opening required on top of box
21 Clean and Jerks, 95/65
15 Box Jump Overs
15 Clean and Jerks, 115/75
9 Box Jump Overs
9 Clean and Jerks, 135/85		 7m 08s
Performed as RX
Mikey Bernick 10/18/2016 Vintage CrossFit None Push Press
1x3 @ 75%
1x3 @ 77.5%
3x3 @ 80%		 165 lbs
Performed as RX
Mikey Bernick 10/12/2016 Vintage CrossFit 2016.8 Team Series AMRAP 12 with a partner
30 Double Unders
15 Power Snatch, 75/55
Switch after each full round		 5 rounds 0 reps
Performed as RX
Mikey Bernick 10/11/2016 Vintage CrossFit None Push Press 3 @ 70%
Push Press 3 @ 75%
then
3 sets
8 GHD Situps
8 Push Press @ 50% 1RM		 140-150-100 lbs
Performed as RX
Mikey Bernick 10/11/2016 Vintage CrossFit None 50 Heavy Jump Rope Buy In
then
3 rounds
21 Wall Balls 20/14
15 Toes to Bar
9 Burpee Box Jumps 24/20		 10m 33s
Performed as RX
Mikey Bernick 10/06/2016 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 9m 38s
Performed as RX
Mikey Bernick 10/04/2016 Vintage CrossFit None Front Squat 3RM 265 lbs
Performed as RX
Mikey Bernick 10/04/2016 Vintage CrossFit None Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 15m 00s
Performed as RX
Mikey Bernick 09/24/2016 Vintage CrossFit None AMRAP 8
800m run buy in
then with remaining time
15 Wall Balls
10 Kettlebell Swings, 70/53		 3 rounds 2 reps
Performed as RX
Mikey Bernick 09/23/2016 Vintage CrossFit None 30 Bar Facing Burpees
25 Push Jerks 135/95
20 Bar Facing Burpees
15 Push Jerks
10 Bar Facing Burpees		 10m 01s
Performed as RX
Mikey Bernick 09/20/2016 Vintage CrossFit None Power Clean 3RM 195 lbs
Performed as RX
Mikey Bernick 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 4m 29s
Workout Scaled
Mikey Bernick 09/12/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 40 reps
Performed as RX
Mikey Bernick 09/12/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch and go power clean @ 80% 1RM 185 lbs
Performed as RX
Mikey Bernick 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		 6m 46s
Performed as RX
Mikey Bernick 08/13/2016 Vintage CrossFit None Front squat

135# - 7
185# - 5
225 - 3
275 - 1
285 - fail
185# - 5, 5, 5

Squat cleans

6min
2 squat cleans EMOM at 155#

3 mins rest

3 min
2 squat cleans EMOM at 185#		 275 lbs
Performed as RX
Mikey Bernick 08/02/2016 Vintage CrossFit None Back Squats
3x10 second pause at bottom, light weight
7-7-7, go heavy with 3 minute recovery between sets		 225 lbs
Performed as RX
Mikey Bernick 08/02/2016 Vintage CrossFit None For time
42 Med Ball Squat Cleans, 20/14
9 Ring Muscle Ups
30 Med Ball Squat Cleans
6 Ring Muscle Ups
18 Med Ball Squat Cleans
3 Ring Muscle Ups

Advanced: 12-9-6 Muscle Ups		 12m 49s
Workout Scaled
Mikey Bernick 07/25/2016 Vintage CrossFit Deadlift Ladder Every :30 for 12 reps (6 minutes total)
1 Deadlift
Add 5-20# every minute - have a partner load the weights		 385 lbs
Performed as RX
Mikey Bernick 07/25/2016 Vintage CrossFit None 50 Wall Balls 20/14
25 Med Ball Situps (Advanced GHDSU)
Run 200m with Med Ball		 3m 19s
Performed as RX
Mikey Bernick 07/11/2016 Vintage CrossFit None Clean and Jerk 1RM 165 lbs
Performed as RX
Mikey Bernick 07/11/2016 Vintage CrossFit None Row 1km 3m 23s
Performed as RX
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