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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 07/31/2017 Vintage CrossFit None Front Squat 1RM 305 lbs
Performed as RX
Matthew Averill 07/26/2017 Vintage CrossFit None EMOM 12
A) Bike 15/10 Cal
B) Row 15/10 Cal
C) 50 Double Unders

Beginner: 12/8 Cal; 5 sets of 10 single unders + 1 DU attempt
Intermediate: Rx; 25 Double Unders
Advanced: Rx		 307 reps
Performed as RX
Matthew Averill 07/25/2017 Vintage CrossFit None 4 ROUNDS OF :40S ON / :20S OFF

Dumbbell Step-ups (Moderate Weight)
Calories on Assault Bike
Dumbbell Push Press
Calories on Assault Bike
Rest 1 Minute		 244 reps
Performed as RX
Matthew Averill 07/24/2017 Vintage CrossFit None For Time: (20 Cap)
30 Hang Power Cleans 135/95lbs
10 Burpee Muscle Ups
20 Hang Power Cleans
10 Burpee Muscle Ups
10 Hang Power Cleans
10 Burpee Muscle Ups

Beginner: 75/55; Burpee Jumping Pullups
Intermediate: 105/75; Burpee Strict Ring Pull Up
Advanced: Rx
 16m 35s
Performed as RX
Matthew Averill 07/24/2017 Vintage CrossFit None Front Squat 3-3-3-3-3
Heavier than last week (75%+)		 280 lbs
Performed as RX
Matthew Averill 07/21/2017 Vintage CrossFit None Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 1 second pause, fast up, 1 second pause at top)
Start at 50% of 1RM and build as appropriate		 245 lbs
Performed as RX
Matthew Averill 07/21/2017 Vintage CrossFit None 3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups		 9m 51s
Performed as RX
Matthew Averill 07/20/2017 Vintage CrossFit None AMRAP 8
50' Dumbbell Overhead Walking Lunge, 50/35
12 Parallette/Bar Facing Burpees

Beginner: 20/14# Med Ball on shoulder; step over burpees
Intermediate: 35/20# overhead lunges
Advanced+: Rx		 4 rounds 60 reps
Performed as RX
Matthew Averill 07/20/2017 Vintage CrossFit None Strength/Olympic Weightlifting
Power Clean + Push Jerk
EMOM 8
3 Power Clean + Push Jerk
Advanced: Touch & Go		 205 lbs
Performed as RX
Matthew Averill 07/19/2017 Vintage CrossFit None 5 RFT
15 Deadlifts, 225/155
15 Toes to Bar
Rest 1:00

Beginner: 10 Deadlifts @ 135/95; 15 Hanging Knee Raise
Intermediate: 12 Deadlifts @ 185/125; 7-10 Toes to Bar
Advanced: 12 Deadlifts @ 225/155; Rx
Competitor: Rx		 11m 40s
Performed as RX
Matthew Averill 07/19/2017 Vintage CrossFit None Power Snatch
EMOM 8
3 Power Snatch
Advanced: Touch & Go		 165 lbs
Performed as RX
Matthew Averill 07/17/2017 Vintage CrossFit None For time (10 Cap)
45 Shoulder to Overhead, 95/65
35 Burpee Box Jump Overs, 24/20"
25/20 Cal Bike

Beginner: 55/35; 25 burpee box step overs, 20/16"; 15/12 Cal
Intermediate: 75/55; Rx, Rx
Advanced+: Rx		 5m 58s
Performed as RX
Matthew Averill 07/17/2017 Vintage CrossFit None Front Squat 5-5-5-5-5 225-245-255-255-255 lbs
Performed as RX
Matthew Averill 07/17/2017 Vintage CrossFit None In 8 minutes
Run 600m
30 Wall Balls
Run 200m
15 Wall Balls
Max distance walking lunge in remaining time (score is distance lunged)		 312 ft
Performed as RX
Matthew Averill 07/14/2017 Vintage CrossFit None AMRAP 12
1x10m Shuttle Run
1 Muscle Up
10 Double Unders
2x10m Shuttle Run
2 Muscle ups
20 Double Unders
3x10m+3 MU + 30 DU
4/4/40
5/5/50
etc

Beginner: 10 Single Unders/side; leg-assisted muscle up transition + leg-assisted dip press out from bottom
Intermediate: 1/2 reps double unders; leg-assisted muscle up transition into unsupported catch with feet off ground + unassisted ring dip press out OR band-assisted muscle up transition + press out
Advanced+: As rx		 6 rounds 0 reps
Performed as RX
Matthew Averill 07/13/2017 Vintage CrossFit None 3 RFT
100 Single Unders
40 Squats
20/15 Cal Bike		 9m 33s
Performed as RX
Matthew Averill 07/13/2017 Vintage CrossFit None Squat Snatch
10x1		 210 lbs
Performed as RX
Matthew Averill 07/12/2017 Vintage CrossFit None 2-4-6-8-10-etc reps of
Sandbag Deadlift
Sandbag Anchored Situps
Sandbag Floor Press		 11 rounds 26 reps
Performed as RX
Matthew Averill 07/10/2017 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 945 lbs
Performed as RX
Matthew Averill 07/07/2017 Vintage CrossFit None Row 1000m 3m 30s
Performed as RX
Matthew Averill 07/07/2017 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 35s
Performed as RX
Matthew Averill 07/07/2017 Vintage CrossFit None AMRAP 5
10 Kettlebell Swings
20 Steps Walking Lunge		 3 rounds 28 reps
Performed as RX
Matthew Averill 07/06/2017 Vintage CrossFit None 4 rounds
Run 400m
15 Wall Balls
15/10 Calorie Ski		 14m 25s
Performed as RX
Matthew Averill 07/06/2017 Vintage CrossFit None AMRAP 8
24 Alternating Pistols
6 Bar Muscle Ups

Beginner: 24 steps lunge, banded strict pullup
Int: 24 pistols to a box, kipping pullup or C2B
Adv: use plate or band for pistol assistance, as rx
Competitor: As rx		 3 rounds 25 reps
Performed as RX
Matthew Averill 07/05/2017 Vintage CrossFit None 5 RFT
Bike 10/7 Cal
10 Toes to Bar
3 D-Ball Cleans, 100/70		 5m 47s
Performed as RX
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