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Athlete Date Location Workout Name Description ResultsSort
Matt Lyle 12/15/2014 Vintage CrossFit None AMRAP 12
40 Wall Balls
20 Box Step Ups with sandbag (50# to 20"/30# to 16")
10 Muscle Ups		 2 rounds 20 reps
Workout Scaled
Matt Lyle 12/18/2014 Vintage CrossFit Squat Cycle Day 9 Back Squat 5 sets of 5 @ 75% + 10-20# from Day 2 190 lbs
Performed as RX
Matt Lyle 12/20/2014 Vintage CrossFit Squat Cycle Day 10 Back Squat 6 sets of 4 @ 80% + 10-20# from Day 3 205 lbs
Performed as RX
Matt Lyle 12/20/2014 Vintage CrossFit None 6 RFT
5 Clean and Jerks, 165/110
Run 200m		 14m 10s
Workout Scaled
Matt Lyle 12/22/2014 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 28m 36s
Workout Scaled
Matt Lyle 12/23/2014 Vintage CrossFit Squat Cycle Day 11 Back Squat 6 sets of 3 @ 85% + 10-20#
Back Squat 2 sets of 1 walk out, 10 second hold @ 110%		 215 lb back squat lbs
lbs
Performed as RX
Matt Lyle 12/23/2014 Vintage CrossFit None 3 RFT, 1 minute rest between rounds
25 Unbroken Kettlebell Swings (athlete's choice for weight)
15 Burpees to 6"
7 Kipping HSPU - challenging reps, deficit if appropriate. The goal is to push hard on the KBS and burpees and then go immediately into HSPU. 		10m 20s
Workout Scaled
Matt Lyle 12/26/2014 Vintage CrossFit None Deadlift 5-5-5-5-5 @ 65-75% of 1RM 160 lbs
Performed as RX
Matt Lyle 12/26/2014 Vintage CrossFit None 21 Thrusters 115/75
5 Rope Climbs
15 Thrusters 115/75
3 Rope Climbs
9 Thrusters 115/75
1 Rope Climb		 10m 39s
Workout Scaled
Matt Lyle 12/29/2014 Vintage CrossFit None Back Squat 1RM 265 lbs
Performed as RX
Matt Lyle 12/29/2014 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 12m 00s
Performed as RX
Matt Lyle 12/31/2014 Vintage CrossFit None 7 Rounds for time of:
3 Deadlifts 275/185 (Adv 315/205)
6 Alternating Pistols
9 Burpees to 6"
Run 200m		 16m 43s
Workout Scaled
Matt Lyle 01/01/2015 Vintage CrossFit Luke For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters		 32m 27s
Workout Scaled
Matt Lyle 01/05/2015 Vintage CrossFit None Front Squat 1RM 205 lbs
Performed as RX
Matt Lyle 01/05/2015 Vintage CrossFit None 5-10-15-20-25 Reps of:
Box Jumps (24"/20")
Kettlebell Swings (53/35) Adv: 70/53
Plate Pushups (Hands on 25# plate, thighs do not touch ground for Rx)		 11m 27s
Performed as RX
Matt Lyle 01/07/2015 Vintage CrossFit None 3 Rounds for time of:
Run 400m
15 Power Snatch 115/75		 13m 37s
Workout Scaled
Matt Lyle 01/12/2015 Vintage CrossFit None 4 Rounds
2 minute Row for Meters*
3 minute Rest
* Record total meters for each round. This should be an all out effort.		 2,299 m
Performed as RX
Matt Lyle 01/13/2015 Vintage CrossFit None 21-15-9-15-21
Push Press (95/65)
*Run 200m before and after each round (6 total runs)		 9m 58s
Workout Scaled
Matt Lyle 01/14/2015 Vintage CrossFit None 2-2-2-2-2-2-2-2-2-2
Front Squat (50-60% 1RM)
*Focus on Bar Speed, short rest intervals (~30 sec)		 115 lbs
Performed as RX
Matt Lyle 01/14/2015 Vintage CrossFit None 9 Minute AMRAP
3 Squat Cleans (185/135) (Adv 225/155)
6 Box Jumps (24/20) (Int+ 30/24)
12 KB Swings (1.5/1) (Int+ 2/1.5)		 4 rounds 1 reps
Workout Scaled
Matt Lyle 01/15/2015 Vintage CrossFit None Deadlift 3-3-3-3-3 (@80-85%)
Deadlift 20 reps (@50-60%)		 186 lbs
115 lbs lbs
Performed as RX
Matt Lyle 01/15/2015 Vintage CrossFit None 10 Minute AMRAP
15 Hang Squat Snatch (45/35)
30 Wall Balls (20/14)		 2 rounds 10 reps
Performed as RX
Matt Lyle 01/19/2015 Vintage CrossFit None AMRAP 7
3-6-9-etc
Clean and Jerk 155/105
1-2-3-etc
Rope Climb		 25 reps
Workout Scaled
Matt Lyle 01/20/2015 Vintage CrossFit None Row 2km
then
3 rounds of "Kelly"
Run 400m
30 Box Jumps 24/20"
30 Wall Balls		 25m 43s
Performed as RX
Matt Lyle 01/21/2015 Vintage CrossFit None 3 rounds of 3 min AMRAP, 1 min rest
20 6" Burpees
20 Kettlebell Swings 53/35
Max Reps Toes to bar

If you do not reach the toes to bar, reduce the burpees by 5 reps on the next round
 24 reps
Performed as RX
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