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Athlete Date Sort Location Workout Name Description Results
Steven Laviage 10/20/2015 Vintage CrossFit None 5x3 Back Squats (+75%)
*Keep rest close to 90 sec to 2 min (build if feeling saucy)		 185-205-225 lbs
Performed as RX
Steven Laviage 10/20/2015 Vintage CrossFit None 7 min AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees		 2 rounds 15 reps
Performed as RX
Steven Laviage 10/19/2015 Vintage CrossFit None In 15 min
Build to a heavy Squat Snatch from the High Hang		 135 lbs
Performed as RX
Steven Laviage 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 11 reps
Workout Scaled
Steven Laviage 10/15/2015 Vintage CrossFit None In 10 min find a heavy 3 Rep Touch-and-Go Squat Clean 155 lbs
Performed as RX
Steven Laviage 10/15/2015 Vintage CrossFit Pennies Pennies (via MisFit Athletics)
For Time
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*if 3 rep touch and go squat clean is less than 225, reduce the loading
*Substitute for MU:
- Jumping Muscle Ups
- 6 Challenging Pull Ups + 6 Strict Ring Dips		 14m 15s
Workout Scaled
Steven Laviage 10/13/2015 Vintage CrossFit None 13 min AMRAP
50 Wall ball (20/14)
30 Power Snatch (75/55)
40 Wall Ball (20/14)
30 Power Snatch (95/65)
30 Wall Ball (20/14)
30 Power Snatch (115/75)
20 Wall Ball (20/14)
30 Power Snatch (135/95)
10 Wall Ball (20/14)
Power Snatch (155/105)		 101 reps
Performed as RX
Steven Laviage 10/05/2015 Vintage CrossFit None 5 x 3 Front Squat (33X3* protocol)
*33X3 = 3 sec Decent, 3 Sec Pause at the bottom, Explosive drive out, 3 sec hold at the top.		 135 lbs
Performed as RX
Steven Laviage 10/05/2015 Vintage CrossFit None 5 min AMRAP
3 Deadlift (275/185)
3 Burpee Box Jumps (30/24)
- Immediately followed by -
800m jog, not for time		 5 rounds 4 reps
Workout Scaled
Steven Laviage 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 4 rounds 30 reps
Performed as RX
Steven Laviage 09/14/2015 Vintage CrossFit None 10 Sets working on Technique
1 Snatch Balance
2 Overhead Squats		 95 lbs
Performed as RX
Steven Laviage 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 110 lbs
Performed as RX
Steven Laviage 09/08/2015 Vintage CrossFit None AMRAP 8
50 Double Unders
15 Power Snatch 95/65		 2 rounds 105 reps
Workout Scaled
Steven Laviage 08/11/2015 Vintage CrossFit Back Squat Day 4 Back Squat 3-3-3-3-3 @ 85%
then
20 Second Back Rack Hold @ 105%		 185-205-215 lbs
Performed as RX
Steven Laviage 08/11/2015 Vintage CrossFit None 3 Rounds
Row 30/24 Cal
18 Slam Balls (50/30)
Rest 2 minutes between rounds		 15m 48s
Performed as RX
Steven Laviage 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 1 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		10m 28s
Performed as RX
Steven Laviage 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 2 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		12m 22s
Performed as RX
Steven Laviage 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Male 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 13m 33s
Performed as RX
Steven Laviage 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Female 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 17s
Performed as RX
Steven Laviage 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Female 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 38 reps
Performed as RX
Steven Laviage 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Male 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 73 reps
Performed as RX
Steven Laviage 08/07/2015 2015 Vintage Summer Series Week 3 WOD 4 TBA 58m 20s
Performed as RX
Steven Laviage 08/04/2015 Vintage CrossFit None 21 Kettlebell Swings, 70/53
21 Ring Pushups
400m run
15 Kettlebell Swings
15 Ring Pushups
400m run
9 Kettlebell Swings
9 Ring Pushups		 9m 52s
Workout Scaled
Steven Laviage 08/03/2015 Vintage CrossFit Back Squat Day 2 Back Squat 5-5-5-5-5 @ 75% 190 lbs
Performed as RX
Steven Laviage 08/03/2015 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 48s
Workout Scaled
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