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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 10/05/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 81 reps
Performed as RX
Matthew Averill 10/04/2017 Vintage CrossFit None Shoulder Press 1RM 190 lbs
Performed as RX
Matthew Averill 10/04/2017 Hattranch Crossfit.com 171004 Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating		 5 rounds 16 reps
Performed as RX
Matthew Averill 10/03/2017 Hattranch CrossFit.com 171003 For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters		 23m 45s
Performed as RX
Matthew Averill 10/01/2017 Vintage CrossFit None 30-24-18 Dumbbell Snatch 50/35
15-12-9 Bar Muscle Up

Beginner: 35/20; Burpee Jumping Pull Up
Intermediate: 40/25; Burpee Chest to Bar Pull Up or scale Bar MU reps to 9-6-3
Advanced: Rx		 15m 33s
Performed as RX
Matthew Averill 09/29/2017 Vintage CrossFit None 4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time. 		8m 40s
Performed as RX
Matthew Averill 09/29/2017 Vintage CrossFit None Back Squat
4x4 @ 70%		 245-250-255-260 lbs
Performed as RX
Matthew Averill 09/28/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
20/12 Calories on Bike
10 Squat Cleans 155/105lbs
Max Calorie Row in remaining time
Rest 3:00

Beginner: 105/75
Intermediate: 135/95
Advanced: Rx

Score is calories on rower		 146 reps
Performed as RX
Matthew Averill 09/28/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Squat Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS		 205-215-225-230-235-240 lbs
Performed as RX
Matthew Averill 09/27/2017 Vintage CrossFit None Strict Press
2x10

then

5 Rep every 3:00 for 12 Minutes
AHAP		 140-145-150-155 lbs
Performed as RX
Matthew Averill 09/27/2017 Vintage CrossFit None AMRAP 15 Minutes
50' Farmer's Carry
70/53 KBs
50 Double Unders
10 DB Push Press 50/35s

Beginner: 53/35 Carry; 10 sets of 10 singles + 1 DU attempt; 20/10s
Intermediate: Rx Carry; 25 Double Unders; 35/20s
Advanced: Rx		 7 rounds 101 reps
Performed as RX
Matthew Averill 09/25/2017 Vintage CrossFit None AMRAP 20 Minutes
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m

Beginner: 115/75; 2 Rope Climbs to 10' or 6 pullups with rope clamp; 600m run
Intermediate: 155/105; 2 Rope Climbs
Advanced: Rx		 3 rounds 260 reps
Performed as RX
Matthew Averill 09/25/2017 Vintage CrossFit None Back Squat
5x5 @ 60%		 225 lbs
Performed as RX
Matthew Averill 09/21/2017 Vintage CrossFit None 3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.		 12m 47s
Performed as RX
Matthew Averill 09/12/2017 Vintage CrossFit None AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30' HS Walk
6 Sumo DLHP
6 Pull Ups
30' HS Walk
9,9,30', etc.		 18 rounds 42 reps
Performed as RX
Matthew Averill 09/11/2017 Vintage CrossFit None AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx		 14 rounds 5 reps
Performed as RX
Matthew Averill 09/05/2017 Vintage CrossFit None AMRAP 3 Minutes x 4
Row 500/400m
Max Rep Clean and Jerk in remaining time 115/85lbs
Rest :60

Beginner: 300/250m Row; 75/45
Intermediate: 400/300m Row; 95/65
Advanced: Rx
Competitor: 135/95 (sub-3 minute "Grace" time)		 49 reps
Performed as RX
Matthew Averill 09/05/2017 Vintage CrossFit None Muscle Snatch
5x10
Touch and Go AHAP

Think cycling a barbell in a WOD like "Randy"
Rest as needed between sets		 65-75-95-105-115 lbs
Performed as RX
Matthew Averill 09/04/2017 Vintage CrossFit Wes For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate		 31m 08s
Performed as RX
Matthew Averill 08/30/2017 Vintage CrossFit None Strict Press
2x10

then

2 Rep every 2:00
AHAP for 12:00		 135-145-155 lbs
Performed as RX
Matthew Averill 08/30/2017 Vintage CrossFit None AMRAP 20 Minutes
Run 400m
20 Wallballs 20/14lbs
10 HSPU

Beginner: 15 Wall Balls 14 to 10/10 to 9; 2 Wall Walks or 6 HSPU with reduced ROM
Intermediate: Reduce HSPU ROM and reps to allow 3 sets or less per round
Advanced: Rx		 5 rounds 401 reps
Performed as RX
Matthew Averill 08/25/2017 Vintage CrossFit None Back Squat
4x4 @ 80%		 300 lbs
Performed as RX
Matthew Averill 08/25/2017 Vintage CrossFit None For Time
40 Sit Ups
15 Power Snatch 95/65lbs
30 Sit Ups
15 Power Snatch
20 Sit Ups
15 Power Snatch
10 Sit Ups
15 Power Snatch

Beginner: 12 reps at 65/45
Intermediate: 75/55
Advanced: Rx		 8m 38s
Performed as RX
Matthew Averill 08/24/2017 Vintage CrossFit None Pause Power Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS		 115-125-135-145-150-155-160-165-170-175 lbs
Performed as RX
Matthew Averill 08/24/2017 Vintage Crossfit None Shuttle Sprints
Every 2 minutes for 7 rounds
For time
0 to 10 yds
10 to 0 yds
0 to 20 yds
20 to 0 yds
0 to 30 yds
30 to 0 yds		 0m 23s
Performed as RX
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