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Athlete Date Sort Location Workout Name Description Results
Stephen Brown 05/21/2018 Vintage CrossFit None Zero Bounce Deadlift 3x4
@80-90% of 1RM		 345 lbs
Performed as RX
Stephen Brown 05/18/2018 Vintage CrossFit None Split Jerk 1-1-1-1-1-1-1
Build weight over sets

Compare to 5/4/2018		 235 lbs
Performed as RX
Stephen Brown 05/18/2018 Vintage CrossFit None For Time
100 Front Squat 115/75lbs

Every break complete 10 Handstand Push Ups

Time Cap: 12 minutes

Pick an appropriate weight you can complete 20+ reps on the first set. Pick a handstand push up volume you can complete in 2 sets or less for the whole workout.

Beginner: 75/45; 10 Dumbbell Push Press or 2 Wall Walks or :20 Handstand Hold
Intermediate: 95/65; 4-6 HSPU
Advanced: Rx		 12m 00s
Performed as RX
Stephen Brown 05/14/2018 Vintage CrossFit None Teams of 3
Run 3 miles (12x400m)
Alternate 400m Runs
 5m 45s
Performed as RX
Stephen Brown 05/14/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3 @75-87.5% of 1RM 355 lbs
Performed as RX
Stephen Brown 05/11/2018 Vintage CrossFit None Push Press
2-2-2-2-2
Build weight over sets

Compare to 4/27/2018		 205 lbs
Performed as RX
Stephen Brown 05/10/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5
(Heavier than last time)

Compare to 4/26/2018		 160 lbs
Performed as RX
Stephen Brown 05/10/2018 Vintage CrossFit None AMRAP 4:00 x 3
50 Wallballs 20/14lbs
Max Ring Muscle Ups in remaining time

Rest 2:00

Beginner: 35 Wall Balls, 14/10#; Ring Rows with feet on floor
Intermediate: Ring Rows with feet on box
Advanced: Rx		 21 reps
Performed as RX
Stephen Brown 05/09/2018 Vintage CrossFit None Back Squat 7-7-7 @ 70% 225-235-235 lbs
Performed as RX
Stephen Brown 05/09/2018 Vintage CrossFit None 4 Rounds
75 Double Unders
15 HSPU
7 Squat Clean Thrusters 155/105lbs

Scale the volume to allow you to finish under 4 minutes per round. Handstand Push Ups should be completed in 3 sets or less per round so scale volume appropriately.

Beginner: 25 Penguin Jumps + 50 Singles; 15 Double Dumbbell Push Press or :60 Handstand Hold; 85/55#
Intermediate: 30-40 DU; 6-9 HSPU or Reduced ROM (Scale volume before scaling ROM!); 125/80#
Advanced: Rx		 24m 12s
Performed as RX
Stephen Brown 05/09/2018 Vintage CrossFit None Max Set of Pull Ups x 3
Rest as needed		 65 reps
Performed as RX
Stephen Brown 05/08/2018 Vintage CrossFit None Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to Tuesday, 4/24/2018		 185 lbs
Performed as RX
Stephen Brown 05/08/2018 Vintage CrossFit None For Time
40 Toes to Bar
30 Front Rack Walking Lunge Steps 95/65lbs
20 Bar Muscle Ups
Run 800m

Time cap: 18 minutes

Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups
Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+
Advanced: Rx		 12m 32s
Performed as RX
Stephen Brown 05/07/2018 Vintage CrossFit None Zero Bounce Deadlift 4-4-4-4
@ 75-85% of 1RM		 315-325-335-345 lbs
Performed as RX
Stephen Brown 05/07/2018 Vintage CrossFit None Teams of 3
6K Row
**Switch every 500m**

For today's workout, the goal needs to get people pushing their pace for all 4 500s. We want to avoid the "crash and burn" as well as the athletes who aim to pace too much. 		1m 36s
Performed as RX
Stephen Brown 05/04/2018 Vintage CrossFit None Split Jerk
1-1-1-1-1-1-1
Build weight over sets

Compare to 4/20/2018		 245 lbs
Performed as RX
Stephen Brown 05/04/2018 Vintage CrossFit None AMRAP 8 Minutes
Row 8/6 Calories
8 Lateral Burpees over Rower
8 Chest to Bar Pullups

Target 5+ rounds beginners, 6+ rounds intermediate+

Beginner: Ring Rows
Intermediate: Chin over Bar Pull Ups
Advanced: Rx
Competitor: In a weight vest. Don't put on a vest if it'll reduce your C2B to singles!		 4 rounds 8 reps
Performed as RX
Stephen Brown 05/03/2018 Vintage CrossFit None Squat Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

Compare to 4/19/2018		 135-145-155 lbs
Performed as RX
Stephen Brown 05/03/2018 Vintage CrossFit None 5 Rounds
15/10 Calorie Bike
15 Deadlifts 225/155lbs
Rest :90 between rounds

Each round should be a sprint with deadlifts performed in 1-2 sets.

Beginner: 12/8 Cal; 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185 		15m 22s
Performed as RX
Stephen Brown 05/02/2018 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 285 lbs
Performed as RX
Stephen Brown 05/02/2018 Vintage CrossFit None 10 Rounds
Run 100m
3 Squat Snatch at 70%

Power Snatch is acceptable if there are mobility issues but you should still focus on fast bar turnover and getting under the bar. 		16m 45s
Performed as RX
Stephen Brown 05/01/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
55

Heavier than Week 2 (Compare to 4/17/2018)		 190 lbs
Performed as RX
Stephen Brown 05/01/2018 Vintage CrossFit None 15 Strict HSPU
30 Box Jump Overs 24/20
60 Wall Balls 20/14lbs
180 Double Unders

Cap: 15:00

Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16; 50 Wall Balls 14/10#; 180 Single Unders
Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)
Advanced: Rx		 12m 50s
Performed as RX
Stephen Brown 04/30/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3 @75-85% of 1RM 335 lbs
Performed as RX
Stephen Brown 04/30/2018 Vintage CrossFit None 4 Rounds
Run 400m
Row 250m
Rest :90

Run fast and empty the tank every time on the row. 		15m 00s
Performed as RX
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