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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 05/22/2017 Vintage CrossFit None 6 RFT
12 Shuttle Runs (10m)
18 Russian Kettlebell Swings 70/53		 8m 29s
Performed as RX
Matthew Averill 05/22/2017 Vintage CrossFit None Beginners: Practice Power Snatch

Intermediate/Advanced
EMOM 10
1 Power Snatch
2 Overhead Squats
70-80% 1RM of lower of the two lifts. Goal is consistency across sets, not max load. 		175 lbs
Performed as RX
Matthew Averill 05/22/2017 Vintage CrossFit None Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold		 64 reps
Performed as RX
Matthew Averill 05/19/2017 Vintage CrossFit None 2017 Regionals Event 6
30/25 Calorie Bike
20 Burpee Box Jump Overs 24/20" (Adv 30/24")
10 D-Ball Cleans 100/70		 3m 16s
Performed as RX
Matthew Averill 05/19/2017 Vintage CrossFit None 4 Work Sets
3 Push Press + 2 Push Jerks + 1 Split Jerk		 155-165-175-185 lbs
Performed as RX
Matthew Averill 05/18/2017 Vintage CrossFit None 2017 Regionals Event 4
4 Rounds
60' Handstand Walk (30' out and back in 15' unbroken segments)
10-12-14-16 Toes to Bar
10-12-14-16 Kettlebell Deadlifts 70/53		 9m 54s
Performed as RX
Matthew Averill 05/17/2017 Vintage CrossFit None 2017 Regionals Event 3
For time (20 Cap)
100' OH Dumbbell Lunge
100 Double Unders
50 Wall Balls (Advanced 30/20)
10 Rope Climbs (scale to 5) (Advanced: Legless to 10' and then leg assisted rest of the way)
50 Wall Balls
100 Double Unders
100' OH Dumbbell Lunge		 21m 44s
Performed as RX
Matthew Averill 05/17/2017 Vintage CrossFit None 3 work sets
3-rep Touch and Go Power Cleans		 185-205-225 lbs
Performed as RX
Matthew Averill 05/16/2017 Vintage CrossFit None AMRAP 3
3/5/7 Unbroken Push Ups (pick a number that you can perform unbroken quickly and consistently)
1 Strict Chin Up/Jumping Chin Up (increase by one chin up every set)		 56 reps
Performed as RX
Matthew Averill 05/16/2017 Vintage CrossFit None 21-15-9
Dumbell Snatch (Advanced 30-20-10)
Ring Dips/Ring Push Ups		 5m 45s
Performed as RX
Matthew Averill 05/15/2017 Vintage CrossFit None For time (25 Cap)
1200m run
then
12 rounds of
4 Strict Handstand Push Ups
8 Chest to Bar Pullups
12 Squats

Advanced: with a weight vest		 25m 19s
Performed as RX
Matthew Averill 05/11/2017 Vintage CrossFit None EMOM 12
A) Row 15/12 Cal (Adv 20/15)
B) 25 Squats
C) 25 Sit Ups		 280 reps
Performed as RX
Matthew Averill 05/11/2017 Vintage CrossFit None Hip Squat Snatch
1-1-1
High Hang Squat Snatch
1-1-1		 185-195-205 lbs
lbs
Performed as RX
Matthew Averill 05/09/2017 Vintage CrossFit None 50/35 Calorie Row
50 Toes to Bar		 4m 43s
Performed as RX
Matthew Averill 05/09/2017 Vintage CrossFit None 50/35 Calorie Bike
50 Handstand Push Ups		 7m 31s
Performed as RX
Matthew Averill 05/09/2017 Vintage CrossFit None 50/35 Calorie Ski
50 Burpees		 6m 54s
Performed as RX
Matthew Averill 05/08/2017 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 51 reps
Performed as RX
Matthew Averill 05/08/2017 Vintage CrossFit None Front Squat 1-1-1 285 lbs
Performed as RX
Matthew Averill 05/08/2017 Vintage CrossFit None For time:
24 Box Jump Overs, 24/20"
18 Hang Power Cleans, 115/75
12 Shoulder to Overhead, 115/75
18 Hang Power Cleans, 115/75
24 Box Jump Overs, 24/20"		 3m 13s
Performed as RX
Matthew Averill 05/04/2017 None Miron 5 rounds for time of:
800-meter run
23 back squats, 3/4 body weight
13 deadlifts, 1 1/2 body weight		 42m 46s
Performed as RX
Matthew Averill 05/03/2017 Vintage CrossFit None 3 rounds for time of:
500m row
Wall Balls (Beginners 20, Intermediate 30, Advanced 40)
12 Dumbbell Power Cleans, 50s/35s		 15m 26s
Performed as RX
Matthew Averill 05/01/2017 Vintage CrossFit None 5 RFT
50 Handstand Walk
20 second L-Sit (Paralletes or boxes)
10 Back Squats 185/125 (use a rack if needed)		 15m 56s
Performed as RX
Matthew Averill 05/01/2017 Vintage CrossFit None 3 rounds for time of:
Ski 24/18 Calories
18 Burpees to Plate
12 Steps Overhead Lunge with plate		 9m 47s
Performed as RX
Matthew Averill 04/29/2017 Vintage CrossFit None 3 rounds for time of
Run 400m
21 Box Jumps, 24/20"
21 Wall Balls 20/14		 11m 09s
Performed as RX
Matthew Averill 04/28/2017 Vintage CrossFit None Snatch balance + 2 Overhead Squats 225 lbs
Performed as RX
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