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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 07/05/2017 Vintage CrossFit None Strict Shoulder Press #4
1 sets of 3 @ 75%
1 sets of 3 @ 80%
2 sets of 2 @ 85%
2 sets of 2 @ 90%
then
:35 max effort dumbbell push press 50/35
Beat last week's effort		 160 lbs
Performed as RX
Matthew Averill 07/04/2017 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 27m 36s
Performed as RX
Matthew Averill 06/29/2017 Vintage CrossFit None M: 30-25-20-15-10 Cal Air Bike
F: 25-20-15-10-5 Cal Air Bike

After each round except last round:
5 Burpees
10 Kettlebell Swings
15 Sit Ups		 12m 30s
Performed as RX
Matthew Averill 06/29/2017 Vintage CrossFit None AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Overhead Squats, 115/75		 3 rounds 61 reps
Performed as RX
Matthew Averill 06/28/2017 Vintage CrossFit None Deadlift Week #3
1 set of 5 @ 65%
1 set of 4 @ 75%
1 set of 3 @ 85%
1 set of 1 @ 95%		 415 lbs
Performed as RX
Matthew Averill 06/28/2017 Vintage CrossFit None 3 rounds for time of:
18 Deficit Push Ups, 4"/2"
18 Box Jumps, 24"/20"
18 Kettlebell Snatch, 53/35 (9 right then 9 left)		 5m 40s
Performed as RX
Matthew Averill 06/27/2017 Vintage CrossFit None 4 rounds
10 Sandbag Burpees + Ground to Overhead 60/40
25' sandbag lunge
10 Toes to Bar
25' sandbag lunge
 9m 14s
Performed as RX
Matthew Averill 06/27/2017 Vintage CrossFit None Strict Shoulder Press #3
1 sets of 3 @ 75%
4 sets of 3 @ 80%
then
:35 max effort dumbbell push press 50/35
Beat last week's effort		 155 lbs
Performed as RX
Matthew Averill 06/26/2017 Vintage CrossFit None Back Squat #3
1 set of 3 @ 60%
1 set of 3 @ 70%
1 set of 3 @ 75%
1 set of 3 @ 80%
2 sets of 3 @ 85%+ based on how you feel

:15 back rack hold at 102.5-105%		 310 lbs
Performed as RX
Matthew Averill 06/20/2017 Vintage CrossFit None 10-8-6-4-2 reps of:
Overhead Squat, 135/85
Box Jump Overs, 30/24"		 3m 44s
Performed as RX
Matthew Averill 06/20/2017 Vintage CrossFit None Strict Shoulder Press #2
1 sets of 4 @ 70%
4 sets of 4 @ 75%
then
:30 max effort dumbbell push press 50/35
Beat last week's effort		 145 lbs
Performed as RX
Matthew Averill 06/19/2017 Vintage CrossFit None Back Squat #2
1 set of 4 @ 60%
1 set of 4 @ 70%
1 set of 4 @ 75%
1 set of 4 @ 80%
1 set of 4 @ 85%

:20 back rack hold at 100%		 315 lbs
Performed as RX
Matthew Averill 06/19/2017 Vintage CrossFit None For time (15 Cap)
Row 1000m
30 Power Cleans, 135/95
15 Ring Muscle Ups (scale to 15 ring dips/ring push ups/push ups)		 13m 40s
Performed as RX
Matthew Averill 06/16/2017 Vintage CrossFit None 5 rounds
1 minute ski
1 minute walking lunge
1 minute frog kicks
1 minute rest		 515 reps
Performed as RX
Matthew Averill 06/15/2017 Vintage CrossFit None 3 RFT
Run 600m
10 D-Ball Cleans, 100/70
60' Handstand Walk (In 10' unbroken segments)

Scale: 20 Shoulder Taps or :40 Handstand Hold		 14m 36s
Performed as RX
Matthew Averill 06/15/2017 Vintage CrossFit None Gymnastics: Toes to Bar

4 sets
Max reps unbroken toes to bar
Rest 1:00 between sets		 68 reps
Performed as RX
Matthew Averill 06/14/2017 Vintage CrossFit None CrossFit.com 070521
3 RFT
Row 250m
12 Squat Snatch, 65/45
21 Push Ups		 7m 12s
Performed as RX
Matthew Averill 06/14/2017 Vintage CrossFit None Deadlift #1
1 set of 6 @ 60%
1 set of 5 @ 70%
1 set of 4 @ 80%
1 set of 1 @ 90%
Emphasize controlled descent, don't rely on the bounce		 395 lbs
Performed as RX
Matthew Averill 06/13/2017 Vintage CrossFit None For time (18 Cap)
150 Single Unders
5 Bar Muscle Ups
15 Squat Cleans 115/75
150 Single Unders
10 Bar Muscle Ups
10 Squat Cleans
150 Single Unders
15 Bar Muscle Ups
5 Squat Cleans
150 Single Unders		 16m 40s
Performed as RX
Matthew Averill 06/01/2017 Vintage CrossFit None Row 1000m
Toes to Bar (Beginners 10, Intermediate 20, Advanced 30)
10 D-Ball Cleans 100/70
Row 800m
Toes to Bar (Beginners 8, Intermediate 16, Advanced 24)
8 D-Ball Cleans 100/70
Row 600m
Toes to Bar (Beginners 6, Intermediate 12, Advanced 18)
6 D-Ball Cleans 100/70		 17m 13s
Performed as RX
Matthew Averill 05/31/2017 Vintage CrossFit None Bike 50/35 Cal
40 Power Snatch 75/55
30 Bar Facing Burpees		 7m 13s
Performed as RX
Matthew Averill 05/31/2017 Vintage CrossFit None 12 minutes to build to a heavy 3-position squat snatch (high to low) 185 lbs
Performed as RX
Matthew Averill 05/30/2017 Vintage CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 7m 45s
Performed as RX
Matthew Averill 05/30/2017 Vintage CrossFit None Find max depth (or least height mats) strict handstand push up 10 in
Performed as RX
Matthew Averill 05/28/2017 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 60m 12s
Performed as RX
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