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Athlete Date Sort Location Workout Name Description Results
Mikey Bernick 02/06/2017 Vintage CrossFit None Conditioning/Strength
4 rounds
Run 200m
5 Touch and Go Power Clean + Jerk
Rest 2:00		 155 lbs
Performed as RX
Mikey Bernick 02/06/2017 Vintage CrossFit None AMRAP 10
15 Box Jumps 24/20"
5 Deadlifts, 275/175
25' Handstand Walk (broken into 5' segments, you must return to previous 5' marker if you drop) - Scale to 3 Wall Walks		 5 rounds 4 reps
Workout Scaled
Mikey Bernick 01/27/2017 Vintage CrossFit CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 8 rounds 11 reps
Performed as RX
Mikey Bernick 01/24/2017 Vintage CrossFit None Snatch Balance (from the rack)
12 minutes to build to a heavy rep or practice the lift		 165 lbs
Performed as RX
Mikey Bernick 01/24/2017 Vintage CrossFit None 30-24-18 Overhead Squats 95/65
15-12-9 Bar Facing Burpees		 7m 42s
Performed as RX
Mikey Bernick 01/23/2017 Vintage CrossFit None 4 sets
Run 200m
4 Deadlift + 3 Power Cleans + 2 Front Squats
Rest :90		 165 lbs
Performed as RX
Mikey Bernick 01/23/2017 Vintage CrossFit None 4 rounds for time of:
18-12-9-6 Toes to Bar
18 Wall Balls		 5m 47s
Performed as RX
Mikey Bernick 01/17/2017 Vintage CrossFit None 7 rounds for time of
9 Pullups (Advanced C2B)
7 Push Press 115/75		 9m 52s
Performed as RX
Mikey Bernick 01/17/2017 Vintage CrossFit None Conditioning/Strength
Ski 250m/200m
10 Deadlifts (Touch and go)
Suggest using 60-70% of 3RM established on 12/30/2016
Rest 2-3 minutes between rounds		 255 lbs
Performed as RX
Mikey Bernick 01/16/2017 Vintage CrossFit None 5 rounds
Run 200m
6-10 Ring Dips (Advanced 3-6 Ring Muscle Ups in one set or 1-2 single muscle ups)
Rest :60		 16 reps
Performed as RX
Mikey Bernick 01/16/2017 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
30 Wall Balls (scale to 20)
15 Hang Power Cleans 135/95 (Advanced 155/105)		 10m 50s
Performed as RX
Mikey Bernick 01/14/2017 2017 Wicked Winter Showdown JACKI3 For time (17 minute time cap)
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups

The next athlete can start rowing as soon as the previous athlete has finished and the rower computer is reset to zero. The athlete cannot advance off the rower until the previous athlete has finished their thrusters and KBS/pullups and then tagged the athlete finishing the row. 		17m 10s
Performed as RX
Mikey Bernick 01/14/2017 2017 Wicked Winter Showdown Snatch Ladder 3-Position Ladder
7 Barbells, one each minute (within a 50-second lifting window)
Snatch from floor, snatch from hang below the knee, snatch from hang above the knee

Men: 95/115/135/155/175/185/195
Women: 55/70/85/95/105/115/125

Each weight completed counts as a full round. Athletes get credit for the furthest rep they reach at a given weight if they do not complete the complex. 		7 rounds 4 reps
Performed as RX
Mikey Bernick 01/14/2017 2017 Wicked Winter Showdown Push & Press AMRAP 5
6 sled push (10 meters, 45#/empty)
30 Bench Press (135#/65#)

Teams can split reps any way. One person works at a time.		 2 rounds 21 reps
Performed as RX
Mikey Bernick 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 1 One round each, as a relay
Round 1 (8 minute cap)
Ski 10/7 Cal
7 Over plate Burpees (2x45s)
Bike 10/7 Cal
7 Over plate Burpees (2x45s)		 6m 1s
Performed as RX
Mikey Bernick 01/10/2017 Vintage CrossFit None Conditioning/Strength
4 sets
Sprint 200m
7 Deadlifts + 5 Hang Power Cleans + 3 Front Squats (unbroken complex using the hook grip)
Rest :90
Similar to Monday, focus on performing the power cleans to proper jump and landing positions.		 155 lbs
Performed as RX
Mikey Bernick 01/10/2017 Vintage CrossFit None 5 RFT (cap 10 minutes)
12 Burpees
35 Double Unders
Advanced (15 Burpees + 50 DU)		 5m 44s
Performed as RX
Mikey Bernick 01/09/2017 Vintage CrossFit None 4 Sets
12 Bar Facing Burpees
12 Unbroken Hang Power Snatch (pick a weight where you can keep the hook grip)
Rest :90		 95-95-95-115 lbs
Performed as RX
Mikey Bernick 01/04/2017 Vintage CrossFit None Clean and Jerk
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 attempts at a heavy single over 90%		 230 lbs
Performed as RX
Mikey Bernick 01/04/2017 Vintage CrossFit None AMRAP 7
2 Back Squats, 155/105 (from the floor) - advanced 185/125
2 Toes to Bar
4 Back Squats
4 Toes to Bar
6/6, 8/8, 10/10, etc		 70 reps
Performed as RX
Mikey Bernick 01/03/2017 Vintage CrossFit None Squat Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 Attempts at a heavy rep over 90%		 175 lbs
Performed as RX
Mikey Bernick 01/03/2017 Vintage CrossFit None For time
150 Double Unders
75 Kettlebell Swings 53/35
50 Double Unders
25 Box Jump Overs 24/20"
10 Slam Ball Cleans, 100/70		 10m 39s
Performed as RX
Mikey Bernick 01/02/2017 Vintage CrossFit None Partner WOD
3 rounds for time
Partner 1 runs 400m while Partner 2 Bikes 1000m/800m
Partner 2 runs 400m while Partner 1 Bikes 1000m/800m
24 Deadlifts 185/125 (split any way between two partners, one works while one rests)
30 GHD Situps (split any way between two partners, one works while one rests)
36 Burpees (split any way between two partners, one works while one rests)
 24m 13s
Performed as RX
Mikey Bernick 12/28/2016 Vintage CrossFit None 2 sets
5 Hip Squat Clean + 3 Split Jerks
Light or empty bar

Squat Clean + Jerk
2 @ 65% (Clean and Jerk, drop, clean and jerk)
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%		 197 lbs
Performed as RX
Mikey Bernick 12/28/2016 Vintage CrossFit None 21-18-15-12-9-6-3 Reps of:
Jumping Lunges (Advanced Pistols)
Deadlifts 95/65
Push Press 95/65		 10m 27s
Performed as RX
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