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Athlete Date Sort Location Workout Name Description Results
Steven Laviage 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 26m 10s
Performed as RX
Steven Laviage 03/21/2018 Vintage CrossFit None Split Jerk 1RM 235 lbs
Performed as RX
Steven Laviage 03/21/2018 Vintage CrossFit None AMRAP 9 Minutes
90 Air Squats
60 KB Swings 53/35lbs
90 Air Squats
AMRAP Pull Ups


Scale to allow :90 or more on the pull ups at the end. Score is total reps completed including squats/swings.


Beginner: 50 Air Squats; 40 Kettlebell Swings 35/18; Ring Rows
Intermediate: 70 Air Squats; 50 Kettlebell Swings 44/26; Rx Pull Ups
Advanced: Rx		 257 reps
Performed as RX
Steven Laviage 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 95-135-135-145-155 lbs
Performed as RX
Steven Laviage 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus. 		76 reps
Performed as RX
Steven Laviage 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 3 rounds 36 reps
Performed as RX
Steven Laviage 02/08/2018 Vintage CrossFit None For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups

Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx		 14m 22s
Performed as RX
Steven Laviage 02/08/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime

Beat your time from last week!		 3m 17s
Performed as RX
Steven Laviage 02/06/2018 Vintage CrossFit None Back Squats
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 14 reps
Performed as RX
Steven Laviage 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 3 rounds 8 reps
Performed as RX
Steven Laviage 02/06/2018 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 215 lbs
Performed as RX
Steven Laviage 01/26/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%		 17(95)-8(125)-5(145) lbs
Performed as RX
Steven Laviage 01/26/2018 Vintage CrossFit None 3 Rounds
30 Box Jump Overs 24/20"
20 Double Dumbbell Ground to Overhead 35/20s

Both Clean and Jerks and Snatches are allowed today. Test both before the WOD to see what feels more efficient

Beginner: 20 Box Jump Overs 20'16"; 15 DB G2OH 25/15#
Intermediate: 25 Box Jump Overs at Rx
Advanced: Rx		 11m 00s
Performed as RX
Steven Laviage 01/23/2018 Vintage CrossFit None Back Squats
Choose a weight you believe you can hit for 8-15 reps (~70% 1RM)

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.
21 reps
Performed as RX
Steven Laviage 01/22/2018 Vintage CrossFit None AMRAP 10 Minutes
5 Deadlift 225/155lbs
10 Box Jumps 24/20"
15 Wallballs 20/14lbs

Beginner: 165/105; 20/16"; 14/10# to 10/9'
Intermediate: 195/125; Rx; Rx
Advanced: Rx
Competitor: 275/185		 4 rounds 25 reps
Performed as RX
Steven Laviage 01/17/2018 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 150 lbs
Performed as RX
Steven Laviage 01/17/2018 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 11m 02s
Performed as RX
Steven Laviage 01/16/2018 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 9m 02s
Performed as RX
Steven Laviage 07/01/2017 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 22s
Performed as RX
Steven Laviage 04/17/2017 Vintage CrossFit None Build to a heavy 1-rep Power Snatch 170 lbs
Performed as RX
Steven Laviage 04/17/2017 Vintage CrossFit None AMRAP 12
15 Power Snatch, 75/55
10/7 Cal Row
5 Bar Muscle Ups		 2 rounds 28 reps
Performed as RX
Steven Laviage 04/03/2017 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3
Front Squat 1-1-1		 245 lbs
Performed as RX
Steven Laviage 04/03/2017 Vintage CrossFit None 4 Rounds for time of:
15 Ring Dips/Bench Press
30 Sit Ups
400m Run		 19m 31s
Performed as RX
Steven Laviage 02/14/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 5m 00s
Performed as RX
Steven Laviage 02/14/2017 Vintage CrossFit None 10 minutes to build to a heavy 2-rep touch and go power snatch 155 lbs
Performed as RX
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