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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 12/13/2016 Vintage CrossFit None AMRAP 15
Row 15/10 Cal
20 Push Ups
30 Squats		 7 rounds 27 reps
Performed as RX
Matthew Averill 12/13/2016 Vintage CrossFit None Squat Snatch
2x5 Snatch Balance with empty or light bar
then
Full Squat Snatch from the floor
Beginners: 5 sets of 4
Intermediate+:
1x4 @ 60%
1x4 @ 65%
1x4 @ 70%
2x4 @ 75%
Drop and reset between reps		 140-155-165-180-180 lbs
Performed as RX
Matthew Averill 12/12/2016 Vintage CrossFit None 4 RFT
21 Wall Balls
18 Pullups
15 Kettlebell Swings
12 Handstand Push Ups		 13m 15s
Performed as RX
Matthew Averill 12/09/2016 Vintage CrossFit None 5 rounds for reps
1 minute of 10m shuttle sprints
1 minute of wall balls
1 minute of med ball situps
Rest 1:00		 340 reps
Performed as RX
Matthew Averill 12/08/2016 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 9m 52s
Performed as RX
Matthew Averill 12/08/2016 Vintage CrossFit None Back Squats
4-4-4-4
Heavier than Monday 11/21/2016		 225-255-275-295 lbs
Performed as RX
Matthew Averill 12/05/2016 Vintage CrossFit None EMOM 5
15 Squats
10 Slam Balls
Rest 1 minute
For time: Bike 2000m/1500m
At the top of every minute perform 3 burpees including the first minute		 3m 16s
Performed as RX
Matthew Averill 11/30/2016 Vintage CrossFit None AMRAP 3
21 Overhead Squats 95/65
21 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats 95/65
18 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats 95/65
15 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats 95/65
12 Lateral over the rower burpees
Max Calorie Row		 124 reps
Performed as RX
Matthew Averill 11/30/2016 Vintage CrossFit None Build to a heavy sled push (down and up driveway) 355 lbs
Performed as RX
Matthew Averill 11/29/2016 Vintage CrossFit None 2 rounds for time of:
4 Rope Climbs
12 Front Squats, 185/125 - from the floor
24 Ring Push Ups		 6m 18s
Performed as RX
Matthew Averill 11/28/2016 None None 2RFT
1000m row
25 T2B
800m run
25 T2B
500m row
20 pushups
400m run
20 pushups
250m row
15 pullups
200m run
15 pullups		 22m 26s
Workout Scaled
Matthew Averill 11/23/2016 Vintage CrossFit None AMRAP 9
15 Pullups
12 Box Jumps, 24/20"
9 Deadlifts, 185/125
6 Hang Power Cleans, 185/125
3 Push Jerks, 185/125		 3 rounds 28 reps
Performed as RX
Matthew Averill 11/23/2016 Vintage CrossFit None 3 rounds for total reps
:60 burpees to 6" target
:60 rest		 69 reps
Performed as RX
Matthew Averill 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 23 rounds 11 reps
Performed as RX
Matthew Averill 11/16/2016 Vintage CrossFit None Bench Press 5-5
Bench Press 3-3
Bench Press 1-1-1		 185-195-215-225-245-255-265 lbs
Performed as RX
Matthew Averill 11/14/2016 Vintage CrossFit None 4 rounds for time of:
20x10m Shuttle Run
15 Med Ball Situps
10 Box Jumps/Step Ups
5 Slam Balls		 13m 29s
Performed as RX
Matthew Averill 11/10/2016 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 3m 22s
Performed as RX
Matthew Averill 11/10/2016 Vintage CrossFit None With a partner
Bike 4000/2800m
Switch every 1000m/700m		 6m 16s
Performed as RX
Matthew Averill 11/09/2016 Vintage CrossFit None AMRAP 10 minutes
40 Jump Rope
20 Wall Balls
10 Burpees		 4 rounds 14 reps
Performed as RX
Matthew Averill 11/09/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 2m 59s
Performed as RX
Matthew Averill 11/07/2016 Cold Front Crossfit None With Partner: AMRAP 6

For total points:

OHS = 4 points
FSqt = 2 points
BSqt = 1 point

Barbell wt. = 135/95		 432 reps
Performed as RX
Matthew Averill 11/07/2016 Cold Front Crossfit None With Partner for time:

In any order complete each movement as a team

50 x Wall Balls (20/14)
50 x Cal. Row
50 x Goblet Squats (53/35)
50 x Ring dips
50 x Med ball squat cleans (20/14)
50 x KB swings (53/35)

One partner working while other partner completes 20 abmat situps. Must switch upon completion of situps. Each movement can be broken up as necessary, however all 50 reps must be finished before next movement.		 12m 41s
Performed as RX
Matthew Averill 11/04/2016 Cold Front CrossFit None Deadlift
1x10
1x5
1x3
3-4x1		 415 lbs
Performed as RX
Matthew Averill 11/04/2016 None None AMRAP 15

5 OHS (95)
10 Ring Dips (MU to ring dips)
15 V-ups		 6 rounds 8 reps
Performed as RX
Matthew Averill 10/27/2016 Vintage CrossFit None 4 Rounds for time of:
Run 400m
15 Ring Dips
10 Box Jumps (27"/22") - Men 24" + 45# plate, Women 20" box + Black 25# or Blue 45#

Advanced: Use MU rings for dips		 14m 51s
Performed as RX
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