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Athlete
Date
Location
Workout Name
Description
Results
Drew McKay
06/27/2016
Vintage Crossfit
CrossFit Baseline
For time:
500m row
40 squats
30 situps
20 pushups
10 pullups
4m 48s
Performed as RX
Drew McKay
06/28/2016
Vintage CrossFit
None
Every 30 seconds until failure
1 Front Squat. Start around 60-70% 1RM and add 10#/5# every 30 seconds.
205 lbs
Performed as RX
Drew McKay
06/29/2016
Vintage CrossFit
None
Run 100m
20 burpees
Run 100m
19 burpees
...
Run 100m
1 burpee
26m 00s
Performed as RX
Drew McKay
06/30/2016
Vintage CrossFit
None
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder to Overhead, 115/75 (Adv 135/85)
Chest to Bar Pullups
Box Jumps, 24/20
11m 50s
Workout Scaled
Drew McKay
07/01/2016
Vintage CrossFit
None
3 RFT
800m run
40 Situps
20 Handstand Pushups
27 minute cap
19m 50s
Workout Scaled
Drew McKay
07/05/2016
Vintage CrossFit
None
Bench Press 10-10-10-10-10
205 lbs
Performed as RX
Drew McKay
07/05/2016
Vintage CrossFit
None
4 RFT
12 Slam Balls 50/30
12 Steps Overhead Walking Lunge 50/30
48 Double Unders
13m 19s
Workout Scaled
Drew McKay
07/07/2016
Vintage CrossFit
None
EMOM 8
20-30 second handstand hold
8 reps
Workout Scaled
Drew McKay
07/07/2016
Vintage CrossFit
None
5 RFT
21 Wall Balls
15/10 Calorie Row
9 Toes to Bar
17m 19s
Performed as RX
Drew McKay
07/10/2016
Vintage CrossFit
None
30 min AMRAP
10 pushups
15 situps
20 squats
1 hill sprint
Every round increase by 1 hill
6 rounds 51 reps
Performed as RX
Drew McKay
07/11/2016
Vintage CrossFit
None
Row 1km
3m 29s
Performed as RX
Drew McKay
07/12/2016
Vintage CrossFit
Karen
For time:
150 Wallball shots, 20 pound ball
10m 23s
Performed as RX
Drew McKay
07/18/2016
Vintage CrossFit
Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
8 rounds 15 reps
Workout Scaled
Drew McKay
07/19/2016
Vintage CrossFit
None
5 rounds for time of:
15 Burpees to 6" target
30 Double Unders
9m 32s
Workout Scaled
Drew McKay
07/20/2016
Vintage CrossFit
None
Run
2x3 minutes, rest 1.5 minutes
3x2 minutes, rest 1 minute
4x1 minute, rest 30 seconds
Stop and start at the same point. Score is total laps (measure in miles)
4,500 m
Performed as RX
Drew McKay
07/22/2016
Vintage CrossFit
None
4 RFT
21/15 Calorie Row
7 Squat Cleans, 185/125
13m 20s
Workout Scaled
Drew McKay
07/24/2016
Vintage CrossFit
None
4 RFT
Row 500m
25 KB swings (53#/35#)
25 box jumps (24"/20")
25 burpees
Run 400m
Adv. with a weight vest
60m 53s
Performed as RX
Drew McKay
07/25/2016
Vintage CrossFit
Deadlift Ladder
Every :30 for 12 reps (6 minutes total)
1 Deadlift
Add 5-20# every minute - have a partner load the weights
365 lbs
Performed as RX
Drew McKay
07/25/2016
Vintage CrossFit
None
50 Wall Balls 20/14
25 Med Ball Situps (Advanced GHDSU)
Run 200m with Med Ball
3m 39s
Performed as RX
Drew McKay
07/26/2016
Vintage CrossFit
1/2ish Murph
For time
Run 800m
3 Rounds
20 Pullups
40 Pushups
60 Squats
Run 800m
24m 06s
Performed as RX
Drew McKay
07/28/2016
Vintage CrossFit
None
10-8-6-4-2
Squat Cleans
Beginners: No clock
Intermediate/Advanced
10 @ 135/85 by 2:00
8 @ 155/95 by 4:00
6 @ 185/105 by 6:00
4 @ 205/115 by 8:00
2 @ 225/125 by 11:00
65-155 lbs
Performed as RX
Drew McKay
07/28/2016
Vintage CrossFit
None
3 RFT
400m run with sandbag (50/30)
2 Rope Climbs
2 Sled Push (4x45 = 180#/4x25 = 100#)
2 Rope Climbs (* End round 3 after the sled push, only 10 total rope climbs)
20m 06s
Performed as RX
Drew McKay
08/01/2016
Vintage CrossFit
None
2 Rounds for time of:
50 Burpees to 6" Target
40 Kettlebell Swings, 53/35
30/21 Cal Row
24m 45s
Performed as RX
Drew McKay
07/31/2016
Vintage CrossFit
None
2 RFT
Run 1.2 mile loop
20 step ups
15 air squats
10 pushups
Adv: 3 rounds
22m 00s
Performed as RX
Drew McKay
08/02/2016
Vintage CrossFit
None
Back Squats
3x10 second pause at bottom, light weight
7-7-7, go heavy with 3 minute recovery between sets
205 lbs
Performed as RX
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