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Athlete Date Sort Location Workout Name Description Results
Drew McKay 01/04/2019 Vintage CrossFit None For Time
500/375 Calorie Row		 31m 42s
Performed as RX
Drew McKay 01/03/2019 Vintage CrossFit None 4 Rounds
20 Wallballs 20/14lbs
8 Ring Dips
Run 400m
Rest 2:00
Wall-ball and Ring Dip sets SHOULD BE UNBROKEN		 16m 52s
Performed as RX
Drew McKay 12/21/2018 Vintage CrossFit None 400/300 Calorie Row 24m 57s
Performed as RX
Drew McKay 12/14/2018 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Alternating Dumbbell Snatch, 50/35

Double Unders should be 2 sets or less and the snatches should be unbroken. Practice switching hands in the air.

Beginner: 2x 25 single unders + 1 DU attempt; 30/15#
Intermediate: 20 Double Unders; 40/25#
Advanced: Rx
Competitor: 70/45#
 7 rounds 38 reps
Performed as RX
Drew McKay 12/14/2018 Vintage CrossFit None For time
Row 2000m
Starting at 1:00 and every minute after perform 4 lateral burpees over rower
 10m 24s
Performed as RX
Drew McKay 12/14/2018 Vintage CrossFit None Deadlift 3x10 reps
First two sets are warm-ups and the third set should be at near max.

Do not sacrifice the your mid-line for extra weight. These are touch and go, but with a controlled descent - no bouncing.
275-315-335 lbs
Performed as RX
Drew McKay 12/06/2018 Vintage CrossFit None 1 Max Set
Deadlift reps

Beginner: 165/115
Intermediate: 225/155
Advanced: 275/185
Competitor: 315/205

Pick a weight where you can hit over 10 reps, target is 15+. Perform 3 warm-up sets of 5 reps with the last set of 5 at your working weight. 		22 reps
Performed as RX
Drew McKay 12/05/2018 Vintage CrossFit CrossFit Games Open 12.4 CrossFit Open 12.4
AMRAP 12 Minutes
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups

Beginner: 100 Wall Balls 14/10; 150 Single Unders; 30 Ring Rows
Intermediate: 125 Wall Balls; 50 Double Unders; 30 Ring Dips
Advanced: Rx		 244 reps
Performed as RX
Drew McKay 12/04/2018 Vintage CrossFit None 20-minute Max Distance Assault Bike 12.77 km
Performed as RX
Drew McKay 12/04/2018 Vintage CrossFit None 5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs

S2OH should be completed in 2 sets or less for all five rounds.

Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105		 9m 40s
Performed as RX
Drew McKay 12/02/2018 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 11m 28s
Performed as RX
Drew McKay 11/30/2018 Vintage CrossFit None Sumo Deadlift 1RM 455 lbs
Performed as RX
Drew McKay 11/30/2018 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 20 rounds 11 reps
Performed as RX
Drew McKay 11/27/2018 Vintage CrossFit None Back Squat 3RM 315 lbs
Performed as RX
Drew McKay 11/18/2018 Vintage CrossFit None Sumo Deadlift

6-6-6
Heavier than last time, but perfect controlled reps		 365 lbs
Performed as RX
Drew McKay 11/16/2018 Vintage CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 32m 48s
Performed as RX
Drew McKay 11/05/2018 Vintage CrossFit None AMRAP 14 Minutes
Run 200m
8 Toes to Bar
8 Deadlift 185/125lbs

Both the toes to bar and deadlifts should be unbroken today. Emphasize running fast today!

Beginner: 4 Toes to Bar or 8 Toes to Hip Level; 135/95 DL
Intermediate: 6 Toes to Bar
Advanced: Rx
 8 rounds 201 reps
Performed as RX
Drew McKay 11/04/2018 Vintage CrossFit None AMRAP 3:00 x 3
Run 200m
9 D-Ball Clean over Shoulder
Max Rope Climbs or Peg Board climbs in remaining time

Rest 2:00

Score is rope climb reps		 20 reps
Performed as RX
Drew McKay 10/29/2018 Vintage CrossFit None Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

Stay in the percentage window and move better!		 175 lbs
Performed as RX
Drew McKay 10/22/2018 Vintage CrossFit None AMRAP 12
30 Wall Balls 20/14lbs
10 Power Cleans 135/95lbs

Beginner: 20 Wall Balls 14/10#; 95/65
Intermediate: 25 Wall Balls; 115/80#
Advanced: Rx

The wall balls should be 3 sets or less for the whole workout. Scale volume. Power cleans should be at a moderate weight.		 4 rounds 18 reps
Performed as RX
Drew McKay 10/22/2018 Vintage CrossFit None 4 rounds for time of
12 Burpees to Plate
12 Plate Ground to Overhead
12 Steps Plate Overhead Walking Lunge
12/8 Calorie Ski		 11m 22s
Performed as RX
Drew McKay 10/18/2018 Vintage CrossFit None 12-9-6-3
Strict Handstand Push Ups
Power Snatch 95/65lbs

Beginner: Seated strict dumbbell press or 4-3-2-1 Wall Walks; 75/45#
Intermediate: Kipping HSPU or reduced ROM SHSPU; 85/55#
Advanced: Rx		 4m 04s
Performed as RX
Drew McKay 10/18/2018 Vintage CrossFit None 1RM Sumo Deadlift 445 lbs
Performed as RX
Drew McKay 10/16/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 7m 18s
Performed as RX
Drew McKay 10/16/2018 Vintage CrossFit None Back Squat 3RM 305 lbs
Performed as RX
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