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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 08/23/2017 Vintage CrossFit None 8 Rounds
4 Front Squats 185/115lbs
8 Bar Facing Burpees

Beginner: 115/75 from rack; Paralette for burpees
Intermediate: 155/105
Advanced: Rx
 7m 25s
Performed as RX
Matthew Averill 08/22/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor		 315-335-355 lbs
Performed as RX
Matthew Averill 08/22/2017 Vintage CrossFit None AMRAP 10 Minutes
9 Toes to Bar
6 DB Thrusters 50/35lbs
3 Muscle Ups

Beginner: 9 Hanging Knee Raises; 20/10#; 3 Ring Rows + 3 Push Ups
Intermediate: 3-5 T2B; 35/20#; 3 Banded Ring Transitions or Strict Ring Dips
Advanced: Rx
Competitor: Unbroken		 4 rounds 17 reps
Performed as RX
Matthew Averill 08/21/2017 Vintage CrossFit None Back Squat
5x5 @70%		 245-245-245-255-255 lbs
Performed as RX
Matthew Averill 08/20/2017 Vintage CrossFit None With a partner, for total time
2 rounds each
60 heavy jump rope
30 Wall Balls
then
2 rounds each
20/15 Cal Bike
50' DB Lunges, 50s/35s		 20m 28s
Performed as RX
Matthew Averill 08/17/2017 Vintage CrossFit None 3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx		 205 lbs
Performed as RX
Matthew Averill 08/17/2017 Vintage CrossFit None For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6" Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups - no snaking push ups!
Intermediate: 100 DU; 50 Push Ups - no snaking push ups!
Advanced: Rx		 16m 07s
Performed as RX
Matthew Averill 08/16/2017 Vintage CrossFit None Power Clean 1RM 275 lbs
Performed as RX
Matthew Averill 08/16/2017 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 4m 13s
Performed as RX
Matthew Averill 08/15/2017 Vintage CrossFit None AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx

Large Classes: Stationary Lunges		 6 rounds 18 reps
Performed as RX
Matthew Averill 08/15/2017 Vintage CrossFit None EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk
165/115lbs
Add 10/5lbs each minute
(Both movements in same minute)

Beginner: 4 Bar Facing Burpees

Start at weight that allows an athlete to climb for atleast 8:00		 165-175-185-195-205-215-225-235 lbs
Performed as RX
Matthew Averill 08/14/2017 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 355 reps
Performed as RX
Matthew Averill 08/09/2017 Vintage CrossFit None 3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC		 13m 37s
Performed as RX
Matthew Averill 08/09/2017 Vintage CrossFit None Bench Press 5RM 225 lbs
Performed as RX
Matthew Averill 08/09/2017 Vintage CrossFit None Bike 100 Calories 5m 57s
Performed as RX
Matthew Averill 08/08/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets		 36 reps
Performed as RX
Matthew Averill 08/07/2017 Vintage CrossFit None 4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time		 2m 21s
Performed as RX
Matthew Averill 08/07/2017 Vintage CrossFit None Shoulder Press 1RM 175 lbs
Performed as RX
Matthew Averill 08/07/2017 Vintage CrossFit None Row 2k 7m 09s
Performed as RX
Matthew Averill 08/05/2017 Vintage CrossFit None 3 RFT
25/18 Cal Bike
15 Toes to Bar
12 Barbell Front Rack Reverse Lunges, 115/75
9 Strict Ring Dips

Beginner: 15/10 Cal Bike; 15 Hanging Knee Raise; 65/45; Bench Dips
Intermediate: 20/14 Cal Bike; 7-10 T2B; 95/65; 6 Strict Bar Dips or Banded Ring Dips
Advanced: Rx		 8m 47s
Performed as RX
Matthew Averill 08/03/2017 Vintage CrossFit None 1RM Power Clean & Push Jerk 255 lbs
Performed as RX
Matthew Averill 08/03/2017 Vintage CrossFit Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 0 lbs
Performed as RX
Matthew Averill 08/03/2017 Vintage CrossFit None With a partner, for total time
Ski or Row 180 (M)/120 (F) Calories
Switch every 30/20 Cal
 7m 45s
Performed as RX
Matthew Averill 08/02/2017 Vintage CrossFit None Power Snatch 1RM 215 lbs
Performed as RX
Matthew Averill 08/02/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 2m 20s
Performed as RX
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