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Athlete Date Sort Location Workout Name Description Results
Drew McKay 05/20/2019 Vintage CrossFit None WOD
4 rounds for time of:
Bike 15/10 Calories
15 Ring Rows
15 Box Jump Overs		 11m 29s
Performed as RX
Drew McKay 05/15/2019 Vintage CrossFit None 7 Rounds
7 Power Cleans 145/100lbs
9 Chest to Bar Pull Ups
11/7 Calorie Bike

Time cap: 20:00

Beginner: 85/55; 5 Banded Strict Pull Ups
Intermediate: 115/80#; 5-7 Chest to Bar Pull Ups
Advanced: Rx		 15m 02s
Performed as RX
Drew McKay 05/15/2019 Vintage CrossFit None Deadlift 3x3

Heavy with solid positions. No clanging-n-banging and no sacrificing a solid midline position.		 385 lbs
Performed as RX
Drew McKay 05/14/2019 Vintage CrossFit None AMRAP 12 Minutes
Bike 500m
24 Air Squats
12 Toes to Bar

Beginner: V-Ups or Feet to Hip Level
Intermediate: Feet to Eye Level
Advanced: Rx (no double swings!)		 5 rounds 530 reps
Performed as RX
Drew McKay 05/14/2019 Vintage CrossFit None Pause Hip Position Squat Clean
Warm Up
4x3 @ 40-60% 1RM

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

Drop and reset between each rep.		 165 lbs
Performed as RX
Drew McKay 05/10/2019 Vintage CrossFit None Shoulder Press 3RM 165 lbs
Performed as RX
Drew McKay 05/08/2019 Vintage CrossFit None 4 Rounds
2 Rope Climbs
15 Power Snatch 75/55lbs

Beginner: 8 Ring Rows or 20 Standing Rope Sled Pull; 55/35
Intermediate: 12 Rope Climbs
Advanced: Rx		 6m 19s
Performed as RX
Drew McKay 05/06/2019 Vintage CrossFit None For Time
15-10-5
Strict Handstand Push Ups
Toes to Bar		 2m 31s
Performed as RX
Drew McKay 04/22/2019 Vintage CrossFit None 3x8 Front Squat (start around 70%) 225-225-225 lbs
Performed as RX
Drew McKay 04/19/2019 Vintage CrossFit None 5 Reps of Each w/ Empty Bar
Strict Press
Pause Dip + Push Presses

Repeat With a Light Load

Strength
Push Press
2-2-2-2-2
Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/5/2019		 185-195-195-195-195 lbs
Performed as RX
Drew McKay 04/18/2019 Vintage CrossFit None Touch and Go Power Snatch
55
Building in weight
(Heavier than April 4th)		 135-135-145-145-145 lbs
Performed as RX
Drew McKay 04/16/2019 Vintage CrossFit None Overhead Squat
3x3		 145-175-195 lbs
Performed as RX
Drew McKay 04/15/2019 Vintage CrossFit None 3 Rounds
21 Overhead Squats 95/65lbs
21 Bar Facing Burpees

Beginner: 55/35; 15 Bar Facing Burpees
Intermediate: 75/50
Advanced: Rx		 8m 18s
Performed as RX
Drew McKay 04/01/2019 Vintage CrossFit None Zero Bounce Deadlift
4x4 @ 70-80% of 1RM		 315 lbs
Performed as RX
Drew McKay 04/01/2019 Vintage CrossFit None For Time
20-16-12-8
Row for Calories
Handstand Push Ups		 5m 47s
Performed as RX
Drew McKay 03/29/2019 Vintage CrossFit None In 12 Minutes
Find a 1RM Hang Clean

Athletes may power or squat the clean, as long as it looks good.		 225 lbs
Performed as RX
Drew McKay 03/29/2019 Vintage CrossFit None AMRAP 12
50' Single Dumbbell Overhead Walking Lunge
10 Alternating Dumbbell Box Step Ups
10/7 Calorie Ski		 5 rounds 54 reps
Performed as RX
Drew McKay 03/11/2019 Vintage CrossFit None Squat Clean and Jerk
6x2 @ 80-85%
Drop and Reset
Rest as Needed
-Jerk Both Reps		 185-185-195-195-205-205 lbs
Performed as RX
Drew McKay 03/11/2019 Vintage CrossFit None 3 Rounds
15 Lateral Burpees Over The Bar
10 Clean and Jerk 135/95lbs

Scale to a weight where you can perform some touch and go reps each round. 		7m 31s
Performed as RX
Drew McKay 03/05/2019 Vintage CrossFit None AMRAP 2 Minutes x 4
15/10 Calorie Ski
Max Reps Muscle Ups (Ring or Bar)
Push Ups
Rest 2:00

Sprint on the bike and go directly into a set of muscle ups.		 8 reps
Performed as RX
Drew McKay 03/05/2019 Vintage CrossFit None AMRAP 15 Minutes
20/12 Calories on Air Bike
15 Handstand Push Ups
10 Deadlift 225/155lbs

Beginner: 135/85; 15/10 Push Ups
Intermediate: 185/125; 7 Handstand Push Ups or Reduced ROM
Advanced: Rx		 4 rounds 0 reps
Performed as RX
Drew McKay 03/05/2019 Vintage CrossFit None Front Squat
4x3 at 85%
Rest as needed		 235 lbs
Performed as RX
Drew McKay 02/25/2019 Vintage CrossFit None Squat Clean and Jerk
5x3 @ 80%
Drop and Reset
Rest as needed

Heavy triples are the prescription. Stick to 80% and do not increase above it. Jerk only the last rep of each set.		 165-175-185-195-205 lbs
Performed as RX
Drew McKay 02/12/2019 Vintage CrossFit 20-minute Max Distance Assault Bike 20-minute Max Distance Assault Bike 12.45 km
Performed as RX
Drew McKay 02/09/2019 Vintage CrossFit None Back Squat 5x3 265 lbs
Performed as RX
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