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Athlete Date Sort Location Workout Name Description Results
Justin Avioli 07/09/2013 Vintage CrossFit Front Squat 5RM Front Squat 5-5-5-5-5 135-165-185-195-200 lbs
Performed as RX
Justin Avioli 07/09/2013 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 01s
Performed as RX
Justin Avioli 06/18/2013 Vintage CrossFit None 3 rounds:
5 Squat Cleans (M 165/F 95)
15 Toes to Bar
50 Double Unders		 8m 24s
Performed as RX
Justin Avioli 06/17/2013 Vintage CrossFit None 800m run
40 Wall Balls (M 20/F 14)
10 Muscle Ups
600m run
30 Wall Balls (M 20/F 14)
7 Muscle Ups
400m run
20 Wall Balls (M 20/F 14)
4 Muscle Ups		 22m 42s
Performed as RX
Justin Avioli 06/14/2013 Vintage CrossFit Danny As many rounds as possible in 20 min of:
30 Box Jumps (M 24"/F 20")
20 Push Press (M 115/F 75)
30 pull-ups		 3 rounds 5 reps
Performed as RX
Justin Avioli 06/10/2013 Vintage CrossFit Snatch 1RM Snatch 1RM 175 lbs
Performed as RX
Justin Avioli 06/10/2013 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 5m 30s
Performed as RX
Justin Avioli 06/05/2013 Vintage CrossFit None Back Squat 3-3-3-3-3 with slow descent, 3 second hold at bottom, fast up. 60-70% of 1RM 135-185-205-225-225(2) lbs
Performed as RX
Justin Avioli 06/05/2013 Vintage CrossFit None 10 minute AMRAP:
15 burpees
15 pullups
15 Step Walking lunge with kettlebell (36/25)		 3 rounds 30 reps
Performed as RX
Justin Avioli 06/03/2013 Vintage CrossFit Push Jerk 5RM Push Jerk 5-5-5 135-165-185 lbs
Performed as RX
Justin Avioli 06/03/2013 Vintage CrossFit None 3 rounds:
10 Hang Power Clean (M 155/F 105)
15 Box Jump Overs (M 24/F 20)
500m row or 400m run or 30 burpees (must perform all 3 during WOD, but can be done in any order)		 12m 17s
Performed as RX
Justin Avioli 06/01/2013 Vintage CrossFit None 50 situps
50 Double Unders
50 situps
50 steps walking lunge
50 situps
50 burpees
50 situps		 11m 03s
Performed as RX
Justin Avioli 05/28/2013 Vintage CrossFit None 4 Rounds
7 Deadlifts (M 275/F 185)
14 Med Ball Situps (facing wall, must bounce ball off wall - M 20/F 14)
400m run		 12m 17s
Performed as RX
Justin Avioli 05/13/2013 Vintage CrossFit None Split Stance Push Press 8-8-8 95-115-135 lbs
Performed as RX
Justin Avioli 05/13/2013 Vintage CrossFit None As many rounds as possible in 7 minutes of:
3 Power Cleans (M 135/F 95)
3 Ring Dips
6 Power Cleans
6 Ring Dips
9 Power Cleans
9 Ring dips
Continue in this pattern		 0 rounds 76 reps
Performed as RX
Justin Avioli 05/01/2013 Vintage CrossFit Partner WOD With a partner, complete 10 rounds for time of:
10 Hang Power Cleans (M 95/F 65)
10 Bar facing burpees
One partner completes as many reps as possible while partner runs 200m or rows 250m 		11m 44s
Performed as RX
Justin Avioli 04/29/2013 Vintage CrossFit None For time:
20 burpees
20 Front Squats (M 135/F 95)
20 Shoulder To Overhead (M 135/F 95)
500m row
10 Shoulder to Overhead
10 Front Squats
10 burpees		 12m 35s
Performed as RX
Justin Avioli 04/24/2013 Vintage CrossFit None 3 rounds of:
10 Push Jerks (M 155/F 105)
20 pistols		 9m 15s
Performed as RX
Justin Avioli 04/22/2013 Vintage CrossFit None 5 rounds for time of:
5 Power Snatch (M 115/F 85)
20m burpee broad jumps		 5m 57s
Performed as RX
Justin Avioli 04/18/2013 Vintage CrossFit Back Squat 8RM Back Squat 8-8-8 185-195-205 lbs
Performed as RX
Justin Avioli 04/18/2013 Vintage CrossFit None Row 500m
21 Push Press (M 115/F 85)
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press		 14m 26s
Performed as RX
Justin Avioli 04/17/2013 Vintage CrossFit None 3 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row		 80 reps
Performed as RX
Justin Avioli 04/17/2013 Vintage CrossFit None 6 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row		 87 reps
Performed as RX
Justin Avioli 04/17/2013 Vintage CrossFit None 9 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row		 121 reps
Performed as RX
Justin Avioli 04/16/2013 Vintage CrossFit None 15 minute AMRAP:
200m run
4 Ring Muscle Ups - Scale to 8 Ring Rows + 8 Dips
2 Power Cleans (M 185/F 125)		 6 rounds 4 reps
Performed as RX
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