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Athlete Date Sort Location Workout Name Description Results
Justin Avioli 11/21/2013 Vintage CrossFit None 5 RFT
3 Power Snatch (135/95)
30 Situps
1 Slider across gym		 9m 38s
Performed as RX
Justin Avioli 11/21/2013 Vintage CrossFit None 8m EMOM Snatch Complex
1 Snatch 1st pull (to just above the knee)
1 Snatch 2nd pull (shrug from the hips with straight arms)
1 Power Snatch		 115-135-135-135-155-155-155-165 lbs
Performed as RX
Justin Avioli 11/18/2013 Vintage CrossFit None 2 RFT
5 Rounds of "The Chief":
3 Power Cleans, 135/95
6 Pushups
9 Squats
then 800m run (two runs total)		 13m 47s
Performed as RX
Justin Avioli 11/18/2013 Vintage CrossFit None 8m EMOM Clean Complex - all touch and go
1 Clean 1st Pull (to just above the knee)
1 Clean 2nd Pull (shrug from the waist, straight arms)
1 Power Clean		 185-185-185-185-185-185-185-185 lbs
Performed as RX
Justin Avioli 11/13/2013 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 40s
Performed as RX
Justin Avioli 11/12/2013 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 58s
Performed as RX
Justin Avioli 11/11/2013 Vintage CrossFit None 1000m row
21-15-9
KB Swings, 70/53
Burpees		 9m 19s
Performed as RX
Justin Avioli 11/11/2013 Vintage CrossFit None Push Press 8-8-8 135-155-165(5) lbs
Performed as RX
Justin Avioli 11/04/2013 Vintage CrossFit CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg		 5 rounds 35 reps
Performed as RX
Justin Avioli 11/01/2013 Vintage CrossFit None AMRAP 3:
10 Thrusters, 95/65
10 Pull ups		 3 rounds 0 reps
Performed as RX
Justin Avioli 11/01/2013 Vintage CrossFit None AMRAP 3:
10 Power Cleans, 95/65
10 Burpees		 2 rounds 2 reps
Performed as RX
Justin Avioli 11/01/2013 Vintage CrossFit None AMRAP 3:
10 Jerks, 95/65
10 Box Jumps, 20"/16"		 2 rounds 6 reps
Performed as RX
Justin Avioli 10/31/2013 Vintage CrossFit Halloween WOD 1. Go to store - 400m run
2. Pick a pumpkin - 30 wall balls
3. Bring pumpkin home - 400m run with WB
4. Clean the pumpkin - 40 med ball squat clean (each rep touches the ground)
5. Carve the pumpkin - 50 med ball twists
6. Go trick or treaing - 100 steps lunge with WB
7. Eat candy - 60 med ball situps
8. Smash pumpkin - 1 ball slam		 16m 01s
Performed as RX
Justin Avioli 10/29/2013 Vintage CrossFit None 10m AMRAP
12 Box Jumps (30/24)
8 Power Snatch (95/65)
4 Burpee Pullup or 4 Burpee Bar Muscle Ups (advanced)		 4 rounds 6 reps
Performed as RX
Justin Avioli 10/29/2013 Vintage CrossFit None Power Snatch 5RM 95-125-145-155(2) lbs
Performed as RX
Justin Avioli 10/28/2013 Vintage CrossFit None 15m AMRAP
200m run
15 Ring Pushups
15 Back Squats (115/75)
15 KB Swings (53/36)		 3 rounds 32 reps
Performed as RX
Justin Avioli 10/03/2013 Vintage CrossFit None 3 sets
1 Hang Power Clean
1 Power Clean
1 Front Squat
I Jerk (Push or Split)

3 sets
1 Hang Squat Clean
1 Squat Clean
1 Jerk (Push or Split)		 135-135-165 lbs
165-185-215 lbs
Performed as RX
Justin Avioli 10/03/2013 Vintage CrossFit None 7m AMRAP
10 toe to bar
20 jumping lunges
30 situps		 4 rounds 30 reps
Performed as RX
Justin Avioli 09/24/2013 Vintage CrossFit None Push Jerk 10-10-10 135-145-155 lbs
Performed as RX
Justin Avioli 09/24/2013 Vintage CrossFit None For Time:
5 rounds of "Cindy"
5 pullups
10 pushups
15 squats
then
5 rounds of:
5 toes to bar
10 sandbag ground to shoulder, alternating (50/30)
15 sandbag walking lunges, hold however you want		 11m 39s
Performed as RX
Justin Avioli 09/23/2013 Vintage CrossFit None 5 rounds on a 3 minute clock (rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00):
6/8/10 10-meter shuttle runs
7 burpees to 6" reach
3/5/7 Clean and Jerks (70% of highest strength set completed)

Record total number of reps completed across 5 rounds		 108 reps
Performed as RX
Justin Avioli 09/23/2013 Vintage CrossFit None 8m EMOM
First 4 minutes: 2 Power Cleans with 3-second pause at the knee + 1 Split Jerk
Second 4 minutes: 2 Squat Cleans with 3-second pause at the knee + 1 Split Jerk		 155-185-185-185-195-195(f)-195(f)-185 lbs
Performed as RX
Justin Avioli 09/19/2013 Vintage CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 25m 48s
Performed as RX
Justin Avioli 09/17/2013 Vintage CrossFit None AMRAP 7m
5 Push Jerks (155/105)
10 Deadlifts (155/105)
20 Medball Situps (20/14)		 3 rounds 14 reps
Performed as RX
Justin Avioli 09/16/2013 Vintage CrossFit None 12m EMOM
Even: 4 Clean Grip High Pulls - touch and go reps
Odd: 30s handstand holds (advanced practice free standing or nose and toes against wall)		 225-225-245-245-255-255 lbs
Performed as RX
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