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Athlete Date Sort Location Workout Name Description Results
Drew McKay 08/05/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 205 lbs
Performed as RX
Drew McKay 08/05/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 4m 11s
Performed as RX
Drew McKay 07/30/2019 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 85%
 325-275 lbs
Performed as RX
Drew McKay 07/29/2019 Vintage CrossFit None Snatch
6x3 @ 75-80%
 165 lbs
Performed as RX
Drew McKay 07/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
4 Ring Muscle Ups

Beginner: 4 Burpee Pull Ups
Intermediate: 4 Burpees + 4 Ring Dips
Advanced: Rx
 5 rounds 201 reps
Performed as RX
Drew McKay 07/19/2019 Vintage CrossFit None 3 Rounds
40 Air Squats
20 Strict Shoulder Press 95/65lbs
10 Power Cleans 145/95lbs

Time cap: 15:00

Use a single barbell and change our the weights.

Beginner: 30 Air Squats; 55/25; 85/45
Intermediate: 75/45; 105/65
Advanced: Rx
 11m 29s
Performed as RX
Drew McKay 07/19/2019 Vintage CrossFit None Sumo Deadlift
4-4-4-4		 315-365-365-365 lbs
Performed as RX
Drew McKay 07/18/2019 Vintage CrossFit None 8 Rounds (4 Each)
Alternating Rounds with a Partner
15/12 Calorie Row
12 Lateral Burpees Over Rower

Sprint!		 11m 12s
Performed as RX
Drew McKay 07/18/2019 Vintage CrossFit None Squat Clean
7x1 @ 82.5-92.5%		 225 lbs
Performed as RX
Drew McKay 07/17/2019 Vintage CrossFit None Push Press
4x3 @ 85%		 195 lbs
Performed as RX
Drew McKay 06/27/2019 Vintage CrossFit None For Time
40 Deadlift 185/115lbs
30 Front Squats 135/95lbs
20 Hang Power Cleans 135/95lbs

Beginner: 135/85; 95/65
Intermediate: 155/105; 115/75
Advanced: Rx		 5m 31s
Performed as RX
Drew McKay 06/19/2019 Vintage CrossFit None 5 Rounds
:20 on Assault Bike
Rest 3:00

Score is Total Calories		 98 reps
Performed as RX
Drew McKay 06/18/2019 Vintage CrossFit None For Time
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs

Beginner: 85/55
Intermediate: 115/75
Advanced: Rx		 10m 51s
Performed as RX
Drew McKay 06/18/2019 Vintage CrossFit None Hang Squat Snatch 2RM 175 lbs
Performed as RX
Drew McKay 06/17/2019 Vintage CrossFit None Back Squat 1RM 315 lbs
Performed as RX
Drew McKay 06/17/2019 Vintage CrossFit None 3 Sled Push, there and back
9/6 Calorie Ski
30 Burpees
9/6 Calorie Ski
300 Single Unders
9/6/Calorie Ski
30 Burpees
9/6 Calorie Ski
3 Sled Push, there and back		 13m 26s
Performed as RX
Drew McKay 06/14/2019 Vintage CrossFit None Strict Press
2x10
then
2 Reps every 2:00 for 12 Minutes AHAP		 155-155-165-165-165-165 lbs
Performed as RX
Drew McKay 06/13/2019 Vintage CrossFit None Back Squat 3-3-3 @ 90%+ 285 lbs
Performed as RX
Drew McKay 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 11m 32s
Performed as RX
Drew McKay 06/10/2019 Vintage CrossFit None Weight vest Annie
50-40-30-20-10 reps of
Double Under
Sit Ups		 9m 51s
Performed as RX
Drew McKay 06/07/2019 Vintage CrossFit None Strict Press
2x10
then
1 Rep every :90 for 12 Minutes AHAP 		155-170 lbs
Performed as RX
Drew McKay 06/07/2019 Vintage CrossFit None AMRAP 10 Minutes
10 Lateral Bar Burpees
14 Alternating Pistols
10 Deadlifts 225/155lbs

Beginner: Lunges; 135/85
Intermediate: Pistols to a box or assisted pistols; 185/125
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
Drew McKay 06/05/2019 Vintage CrossFit None Deadlift 3x3 415 lbs
Performed as RX
Drew McKay 05/21/2019 Vintage CrossFit None Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+

Drop and reset between each rep.		 135-145 lbs
Performed as RX
Drew McKay 05/20/2019 Vintage CrossFit None For Time
10-8-6-4-2-4-6-8-10
Kipping Handstand Push Ups
Overhead Squats 155/105lbs

Beginner: :10 Handstand Hold + Perfect Push Ups (match rep scheme); 75/45
Intermediate: 5-4-3-2-1-2-3-4-5 HSPU; 115/75
Advanced: Rx		 12m 29s
Workout Scaled
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