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Athlete Date Sort Location Workout Name Description Results
Mikey Bernick 04/20/2016 Vintage CrossFit None 6-5-4-3-2-1 reps of:
Clean and Jerk 155/105
Bar Muscle Ups
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)		 9m 21s
Workout Scaled
Mikey Bernick 04/20/2016 Vintage CrossFit None 5 rounds for reps:
40 seconds of work, 20 seconds rest
Max Reps Burpee Box Jump Overs, 24/20"
Beginners: 4x45# plates for men, 3x45# plates for women		 45 reps
Performed as RX
Mikey Bernick 04/19/2016 Vintage CrossFit None Deadlift 7 @ 50%
Deadlift 5-5 @ 60-70%
Deadlift 3-3-3 @ 85%+		 905 lbs
Performed as RX
Mikey Bernick 04/19/2016 Vintage CrossFit None 5 Rounds for time of
40 Double Unders
30 Squats
20/15 Calorie Row		 12m 38s
Performed as RX
Mikey Bernick 04/13/2016 Vintage CrossFit None For time:
21/15 Calorie Bike (25/18 on airdyne)
9 Squat Cleans 225/135
15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips)
9 Squat Cleans 225/135
21/15 Calorie Bike (25/18 on airdyne)		 21m 05s
Performed as RX
Mikey Bernick 04/12/2016 Vintage CrossFit None 3 sets of 1 rep of complex, empty bar or 65/45
Hip Snatch High Pull + High Hang Snatch High Pull + Low Hang Snatch High Pull
Rest ~30 seconds

3 sets of 5 reps, Snatch High Pull Pull Under, PVC or empty bar
Rest ~45 seconds

7 sets of 1 rep of complex:
Hip Squat Snatch + High Hang Squat Snatch + Low Hang Squat Snatch
30-50% 1RM Squat Snatch
Rest ~45 seconds between sets		 65 lbs
Performed as RX
Mikey Bernick 04/12/2016 Vintage CrossFit None AMRAP 7
10 Double Unders
2 Toes to bar
20 Double Unders
4 Toes to bar
30 Double Unders
6 Toes to bar
40/8
50/10
60/12
Etc		 276 reps
Performed as RX
Mikey Bernick 03/31/2016 Vintage CrossFit None AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips		 300 reps
Performed as RX
Mikey Bernick 03/31/2016 Vintage CrossFit None Front Squat 3-3-3-3-3
Start at 75% and adjust based on feel		 265 lbs
Performed as RX
Mikey Bernick 03/30/2016 Vintage CrossFit None AMRAP 18
Run 200m
7 Power Cleans 165/110
Rest 1 minute		 7 rounds 203 reps
Performed as RX
Mikey Bernick 03/29/2016 Vintage CrossFit None 7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat		 135 lbs
Performed as RX
Mikey Bernick 03/29/2016 Vintage CrossFit None 3 rounds for time (Advanced 4 rounds)
15 minute time cap
21/15 Calorie Row
15 Overhead Squats 75/55
9 Bar Facing Burpees (Lateral bar burpees if large class)		 10m 09s
Performed as RX
Mikey Bernick 03/24/2016 Vintage CrossFit None 5 rounds
Row 300m/250m
12 Ring Dips (beginners: 8 ring dips or pushups) (advanced: use muscle up rings)
24 Double Unders		 12m 33s
Performed as RX
Mikey Bernick 03/23/2016 Vintage CrossFit None Push Press 5RM 185 lbs
Performed as RX
Mikey Bernick 03/23/2016 Vintage CrossFit None 4 rounds
15 situps
15 box jumps 24/20"
Run 400m
Rest 1 minute		 13m 34s
Performed as RX
Mikey Bernick 03/21/2016 Vintage CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 20m 32s
Performed as RX
Mikey Bernick 03/17/2016 Vintage CrossFit None 2 Rounds
Row 1000m/800m
Run 800m
40 Kettlebell Swings 53/35		 19m 40s
Performed as RX
Mikey Bernick 03/15/2016 Vintage CrossFit None 4 rounds
1 minute pistols
1 minute handstand pushups
1 minute rest		 121 reps
Performed as RX
Mikey Bernick 03/15/2016 Vintage CrossFit None AMRAP 8
7 Toes to Bar
14 Pushups
21 Double Unders		 5 rounds 12 reps
Performed as RX
Mikey Bernick 03/08/2016 Vintage CrossFit None AMRAP 7
3-6-9-12-15-18-21-etc reps of
Deadlift 275/185
Handstand Pushups		 83 reps
Performed as RX
Mikey Bernick 03/08/2016 Vintage CrossFit None For time
50 Thrusters 95/65		 3m 04s
Performed as RX
Mikey Bernick 03/07/2016 Vintage CrossFit None Muscle Up Skill Work
Beginners: Ring Rows and Ring Support Holds
Intermediate: Ring Dips and Jumping Transitions
Advanced: EMOM 8 - 1 or 2 or 3 Ring Muscle Ups
Advanced+: AMRAP 8 - 1-2-3-4-5-4-3-2-1-2-3-etc Unbroken Muscle Ups		 9 reps
Performed as RX
Mikey Bernick 03/07/2016 Vintage CrossFit None AMRAP 10
7 Hang Power Snatch 95/65
14 Box Jumps 24"/20"
21 Squats		 5 rounds 16 reps
Performed as RX
Mikey Bernick 03/04/2016 Vintage CrossFit CrossFit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.		 170 reps
Performed as RX
Mikey Bernick 03/01/2016 Vintage CrossFit None 7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat		 135 lbs
Performed as RX
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