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Athlete Date Sort Location Workout Name Description Results
Mikey Bernick 01/05/2016 Vintage CrossFit None 5 Rounds
1 Rope Climbs
10 Push Jerks 115/75
1 Rope Climb
200m run		 12m 12s
Performed as RX
Mikey Bernick 01/04/2016 Vintage CrossFit None 3 Rounds
8 Squat Cleans 155/105
10 Box Jumps 24/20
12 Toes to Bar		 8m 19s
Performed as RX
Mikey Bernick 12/28/2015 Vintage CrossFit None Power Clean 5-5-5-5-5 @ ~70%
Drop and reset each rep but total set should take < 30 seconds		 175 lbs
Performed as RX
Mikey Bernick 12/28/2015 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 34s
Performed as RX
Mikey Bernick 12/22/2015 Vintage CrossFit None 3 Rounds
30 Kettlebell Swings 53/35
20 Calorie Row
10 Burpees

Rest 90 seconds between rounds		 11m 06s
Performed as RX
Mikey Bernick 12/17/2015 Vintage CrossFit None 3 Rounds
Row 500m
6 Hang Power Cleans 185/125
50 Double Unders		 13m 48s
Performed as RX
Mikey Bernick 12/15/2015 Vintage CrossFit None 3 Rounds
600m Run
25 Burpees
15 Push Jerks, 135/95		 20m 44s
Performed as RX
Mikey Bernick 12/14/2015 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 7m 38s
Performed as RX
Mikey Bernick 12/08/2015 Vintage CrossFit None Front Squat 5 @ 65%
Front Squat 5 @ 70%
Front Squat 3-3-3-3 @ 75%+		 220 lbs
Performed as RX
Mikey Bernick 12/08/2015 Vintage CrossFit None In 8 minutes:
Row 1000m/800m
AMRAP in remaining time:
10 Toes to Bar
15 Wall Balls
-Rest 2 minutes-
In 5 minutes:
Row 600m/500m
AMRAP in remaining time: **
10 Toes to Bar
15 Wall Balls

**Pick up where you ended after first AMRAP		 3 rounds 10 reps
Performed as RX
Mikey Bernick 12/07/2015 Vintage CrossFit None AMRAP 8
7 Burpees
14 Kettlebell Swings, 53/35
7 Push Press, 115/75		 4 rounds 14 reps
Performed as RX
Mikey Bernick 12/01/2015 Vintage CrossFit None 15-12-9-6 reps of:
Power Clean 155/105
Toes to Bar
Push Jerk
Box Jump		 19m 27s
Performed as RX
Mikey Bernick 11/30/2015 Vintage CrossFit None Deadlift 5-5-5 @ 75% or higher
Compare to 7's performed on 10/29/2015, all set should be heavier than 7's 		315 lbs
Performed as RX
Mikey Bernick 11/23/2015 Vintage CrossFit None 3 sets, alternating. Move quickly between A & B but rest as needed between sets
A) 8 reps of 1 Good Morning + 1 Back Squat (115/75)
B) 10 Hurdle Jumps (30/24, Adv: 36/28)		 115 lbs
Performed as RX
Mikey Bernick 11/23/2015 Vintage CrossFit None 5 Rounds for time of:
15 Wall Balls
10 Burpees
5 Muscle Ups (Scale to 10 Ring Rows, stress full range of motion. Feet elevated on box if possible)		 16m 03s
Workout Scaled
Mikey Bernick 11/19/2015 Vintage CrossFit None AMRAP 3 Minutes x 4
200m run buy in
then max rounds + reps
8 Burpee Box Jumps, 24/20
8 Toes to Bar

Rest 1 minute between AMRAPs

Score is total reps of BBJ & T2B completed		 99 reps
Performed as RX
Mikey Bernick 11/19/2015 Vintage CrossFit None Beginners: 5x5 Dips or Ring Dips
Intermediate: AMRAP 5: 5 Unbroken Strict Ring Dips
Advanced: AMRAP 5: 1 Muscle Up + 5 Unbroken Strict Ring Dips		 1 rounds 0 reps
Performed as RX
Mikey Bernick 11/16/2015 Vintage CrossFit None 5 RFT
7 Deadlifts (275/185)
30 Squats
7 Handstand pushups		 8m 41s
Performed as RX
Mikey Bernick 11/12/2015 Vintage CrossFit None 12 minutes to build to a heavy 3-position squat snatch (Ground, Hang below the knee, hang above the knee) 155 lbs
Performed as RX
Mikey Bernick 11/12/2015 Vintage CrossFit None 3 rounds for time of:
Row 30/25 Calories
10 Overhead Squats, 135/95		 6m 41s
Performed as RX
Mikey Bernick 11/10/2015 Vintage CrossFit None 5 sets
1 Shoulder Press + 2 Push Press + 3 Push Jerks
90%+ of 1RM Shoulder Press		 135 lbs
Performed as RX
Mikey Bernick 11/10/2015 Vintage CrossFit None 5 Rounds
8 Push Jerks, 155/105
4 Sandbag Getups, alternate shoulders
Run 200m with sandbag, 50/30		 15m 59s
Performed as RX
Mikey Bernick 11/03/2015 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 10m 40s
Performed as RX
Mikey Bernick 11/03/2015 Vintage CrossFit None 12 minutes to build to a heavy 3-rep Power Snatch, drop after each rep 150 lbs
Performed as RX
Mikey Bernick 11/02/2015 Vintage CrossFit None 5 Rounds for total time
50 Double Unders
16 Alternating Pistols (scale to alternating jumping lunges)
2 Rope Climbs (Advanced 4 Rope Climbs)

Rest 1 minute between rounds		 17m 25s
Performed as RX
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