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Athlete Date Location Workout Name Description ResultsSort
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 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 08/01/2016 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 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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