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Athlete Date Sort Location Workout Name Description Results
Justin Avioli 09/16/2013 Vintage CrossFit None 15m AMRAP
200m run with sandbag (50#/30#)
5 Toe to bar
1 Bar MU		 7 rounds 0 reps
Performed as RX
Justin Avioli 09/06/2013 Vintage CrossFit Smykowski For time:
Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.		 53m 57s
Performed as RX
Justin Avioli 09/05/2013 Vintage CrossFit None 3 rounds:
30 alternating sandbag box step ups (50/30# sandbag to 24/20" box)
20 alternating sandbag ground to shoulder
30 situps (without sandbag)		 13m 03s
Performed as RX
Justin Avioli 09/05/2013 Vintage CrossFit None 5 sets:
Clean High Pull (shrug) + Clean High Pull + Squat Clean and Jerk		 45-155-185-195-215 lbs
Performed as RX
Justin Avioli 09/04/2013 Vintage CrossFit None AMRAP 10 min
2-4-6-8...etc
Front Squats (165/105)
KB Swings (70/53)
Ring Dips		 10 rounds 0 reps
Performed as RX
Justin Avioli 09/03/2013 Vintage CrossFit None 21-15-9
Deadlift (225/135)
Box Jumps (24/20)
Knees to Elbow		 6m 56s
Performed as RX
Justin Avioli 08/30/2013 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 13m 38s
Performed as RX
Justin Avioli 08/30/2013 Vintage CrossFit None Push Press 5-5-5-5-5
Climbing in weight		 95-115-125-135-145 lbs
Performed as RX
Justin Avioli 08/28/2013 Vintage CrossFit Dennisovic "Dennisovic"

Partner WOD - cuz it takes two

5 rounds - for the 5 am-ish birth

8 sandbag get-ups (Each. Break up however)
21 sandbag hang squat cleans (Each. Break up reps however)
400 m sandbag carry (together) - total of 2000 m (1.25 "Miles")
13 overhead sandbag lunges (Each. Break up however)		 35m 14s
Performed as RX
Justin Avioli 08/27/2013 Vintage CrossFit None 7 minute AMRAP
3-6-9-12 reps, etc
Burpees
Clean and Jerks (135/95)
Chest to bar pullups		 70 reps
Performed as RX
Justin Avioli 08/26/2013 Vintage CrossFit None 15 minute AMRAP:
40 Wall Balls (20/14)
30 Double Unders
20 Toes to bar
10 HSPU		 2 rounds 72 reps
Performed as RX
Justin Avioli 08/22/2013 Vintage CrossFit None 20 min AMRAP
400m run
3 wall climbs
7 squat clean thruster (M 115/F 75)		 4 rounds 406 reps
Performed as RX
Justin Avioli 08/20/2013 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 15s
Performed as RX
Justin Avioli 08/19/2013 Vintage CrossFit None 500m row
then
3 rounds
30 squats
10 hang power snatch (95/65)
5 Turkish Getups (5 R then 5 L), 53/36 KB
then
500m row		 21m 19s
Performed as RX
Justin Avioli 08/15/2013 Vintage CrossFit None 12 minute EMOM
Even: 2 Deadlifts (touch and go) - no higher than 85% of 1RM, these should be smooth reps, not a 2RM
Odd: 30sec of double unders (max of 40 DU)		 315-40-315-40-315-40-315-40-315-40-315-40 lbs
Performed as RX
Justin Avioli 08/15/2013 Vintage CrossFit None 4 rounds:
8 burpees (6" reach standard)
8 toes to bar
8 jumping lunges
8 wall balls (11'/9' targets)		 5m 58s
Performed as RX
Justin Avioli 08/09/2013 Vintage CrossFit None AMRAP 8
7 Power Snatch (115/75)
14 Chest to bar pullups
21 box jumps (24/20)		 2 rounds 12 reps
Performed as RX
Justin Avioli 08/08/2013 Vintage CrossFit 2008 CrossFit Games Event 4 30 Squat Clean and Jerk (M 155/F 105) 9m 59s
Performed as RX
Justin Avioli 07/22/2013 Vintage CrossFit None 10-9-8-...-3-2-1 reps of:
Power Clean (M 135/F 95)
Kettlebell Swings (53/36)
Pullups

Advanced: 145# Power Cleans and C2B Pullups		 20m 15s
Performed as RX
Justin Avioli 07/18/2013 Vintage CrossFit None 2 rounds:
80 double unders
40 push press (M 75/F 45)
20 Toes to bar		 7m 55s
Performed as RX
Justin Avioli 07/17/2013 Vintage CrossFit None Deadlift 5-5 (warmup)
Deadlift 20RM		 135-225-245 lbs
Performed as RX
Justin Avioli 07/17/2013 Vintage CrossFit None 12-10-8-6-4-2 reps of:
Front Squat (M 185/F 115)
10m Shuttle Runs
Handstand Pushups		 20m 20s
Performed as RX
Justin Avioli 07/15/2013 Vintage CrossFit None 3 rounds:
20 Burpee Box Jump Overs (M 24"/F 20")
13 Ring Dips
2 Rope Climbs 		11m 28s
Performed as RX
Justin Avioli 07/11/2013 Vintage CrossFit None 5 sets for load of:
3 touch and go power clean + 1 split jerk		 135-155-165-185-205(1) lbs
Performed as RX
Justin Avioli 07/11/2013 Vintage CrossFit None 4 rounds of:
250m row
15 thrusters (45/35)
15 V-Ups		 9m 35s
Performed as RX
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