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Athlete Date Sort Location Workout Name Description Results
Steven Laviage 07/30/2018 Vintage CrossFit None For Time
21-15-9
Shoulder to OH 135/95lbs
Toes to Bar
Row for Calories

Time cap: 10:00

The Shoulder to overhead and toes to bar should be completed in 3 sets or less each round, scale volume if needed to preserve intensity.

Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher
Intermediate: 115/75, possible scale volume to 18-12-6 reps
Advanced: Rx		 10m 22s
Workout Scaled
Steven Laviage 07/02/2018 Vintage CrossFit None 3 Rounds
15 SDLHP 75/55lbs
3 Rope Climbs
Run 400m

Target time is <12 minutes.

Beginner: 55/35#; 9 Banded Strict Pull Ups
Intermediate: 2 Rope Climbs and/or reduced height
Advanced: Rx		 10m 51s
Performed as RX
Steven Laviage 06/11/2018 Vintage CrossFit None Box Squat
10x2 @ 50-60%
Speed Work (control the descent, sit down, then fast up!)
Rest :30-:60		 205 lbs
Performed as RX
Steven Laviage 06/11/2018 Vintage CrossFit None 12-9-6
Power Cleans 155/105lbs
Box Jump Overs 24/20"
Chest to Bar Pull Ups

Beginner: 105/65; 20/16" Step Overs; Banded Strict Pull Ups
Intermediate: 135/85; Rx; Chin over Bar Pull Ups
Advanced: Rx		 6m 22s
Performed as RX
Steven Laviage 06/06/2018 Vintage CrossFit None Sumo Deadlift 3RM 345 lbs
Performed as RX
Steven Laviage 06/06/2018 Vintage CrossFit None 100' Unbroken Farmer's Carry
Find max weight, build across at least 3 sets		 110 lbs
Performed as RX
Steven Laviage 06/06/2018 Vintage CrossFit None Max effort Dumbbell or Kettlebell Farmer's Holds

Hold at side until grip fails. Target is 2+ minutes.

Beginner: 50/35
Intermediate: 60/45
Advanced: 70/50		 2m 02s
Performed as RX
Steven Laviage 06/05/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 205 lbs
Performed as RX
Steven Laviage 06/05/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 7 rounds 1 reps
Performed as RX
Steven Laviage 06/05/2018 Vintage CrossFit None For Time
7-6-5-4-3-2-1
Muscle Ups
Complete 50 Double Unders before each round of Muscle Ups

15 Minute Cap		 18m 13s
Performed as RX
Steven Laviage 06/04/2018 Vintage CrossFit None Box Squat 1RM 345 lbs
Performed as RX
Steven Laviage 06/04/2018 Vintage CrossFit None 21-15-9 reps of:
Shoulder to Overhead 135/95
Toes to Bar
Row (Calories)

10:00 Cap Male/11:00 Cap Female		 10m 12s
Performed as RX
Steven Laviage 05/30/2018 Vintage CrossFit None Split Jerk 1RM 235 lbs
Performed as RX
Steven Laviage 05/30/2018 Vintage CrossFit None AMRAP 20
30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 8 rounds 31 reps
Performed as RX
Steven Laviage 05/29/2018 Vintage CrossFit None Squat Snatch 1RM 175 lbs
Performed as RX
Steven Laviage 05/29/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16"; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 10m 32s
Performed as RX
Steven Laviage 05/28/2018 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 60m 47s
Performed as RX
Steven Laviage 04/18/2018 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 245-255-275-285 lbs
Performed as RX
Steven Laviage 04/18/2018 Vintage CrossFit None 100 Air Squats
3 Rope Climbs
50 Box Jump Overs 24/20"
3 Rope Climbs

Time Cap: 12:00

Beginner: 70 Squats; 12 Strict Pull Ups; 30 Box Jump Overs, 20/16""
Intermediate: 10-12' Rope Climbs
Advanced: Rx		 10m 25s
Performed as RX
Steven Laviage 04/11/2018 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 80% 225-225-245-255-265 lbs
Performed as RX
Steven Laviage 04/11/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 T2B
15 KB Swings 53/35lbs

Beginner: 10 Hanging Knee Raises; 35/18#
Intermediate: 6 Toes to Bar (Quality movement over volume!)
Advanced: Rx		 13m 43s
Performed as RX
Steven Laviage 04/04/2018 Vintage CrossFit None Split Jerk 1RM 245 lbs
Performed as RX
Steven Laviage 04/04/2018 Vintage CrossFit None AMRAP 20:00

30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 7 rounds 31 reps
Performed as RX
Steven Laviage 04/04/2018 Vintage CrossFit None 15-12-9-6-3
Toes to Bar
Shoulder to Overhead 135/95lbs		 8m 26s
Performed as RX
Steven Laviage 04/02/2018 Vintage CrossFit None Deadlift 5RM 315 lbs
Performed as RX
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