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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 09/26/2016 Vintage Crossfit B 5/3/1 - Squat wk 1 1x5 @ 220
1x5 @ 250
1x5+ @ 285

Joker sets:
1x5 @ 300

Paused 1x5 @ 220		 5 reps
Performed as RX
Matthew Averill 09/24/2016 Vintage Crossfit None EMOM 8
1 high hang Sqt Snatch
1 low hang Sqt Snatch
1 Sqt Snatch

Touch and go		 165 lbs
Performed as RX
Matthew Averill 09/23/2016 Vintage CrossFit None 30 Bar Facing Burpees
25 Push Jerks 165
20 Bar Facing Burpees
15 Push Jerks
10 Bar Facing Burpees		 10m 26s
Performed as RX
Matthew Averill 09/22/2016 Vintage CrossFit None Back Squat 3-3-3 @ 90% 275-285-295 lbs
Performed as RX
Matthew Averill 09/22/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
3 Pullups, 5 Tempo Pushups, 3 Pullups, 5 Controlled Ring Pushups, 3 Pullups
10-14
5 Pullups, 5 Tempo Pushups, 5 Pullups, 5 Controlled Ring Pushups, 5 Pullups
15-19
7 Pullups, 10 Tempo Pushups, 7 Pullups, 10 Controlled Ring Pushups, 7 Pullups
20+
9 Pullups, 10 Tempo Pushups, 9 Pullups, 10 Controlled Ring Pushups, 9 Pullups
Try to perform pullups unbroken, rest as needed		 27 reps
Performed as RX
Matthew Averill 09/22/2016 Vintage CrossFit None AMRAP 8
800m run buy in
then with remaining time
15 Wall Balls
10 Kettlebell Swings, 88		 3 rounds 3 reps
Performed as RX
Matthew Averill 09/21/2016 Vintage CrossFit None Shoulder Press 3 @ 80%
Shoulder Press 3-3-3-3 @ 85%		 150-160-160-160-160 lbs
Performed as RX
Matthew Averill 09/21/2016 Vintage CrossFit None Teams of 2, Relay style (25 minute cap)
21-18-15-12-9 Thrusters 95/65
40 Double Unders
200m Row

Partner 1 does 21 Thrusters, 40 DU, 200m Row, Partner 2 does 21 Thrusters, 40 DU, 200m Row
Partner 2 does 18 Thrusters, 40 DU, 200m Row, Partner 2 does 18 Thrusters, 40 DU, 200m Row
Etc		 17m 27s
Performed as RX
Matthew Averill 09/20/2016 Vintage CrossFit None Power Clean 3RM 265 lbs
Performed as RX
Matthew Averill 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 4m 27s
Performed as RX
Matthew Averill 09/19/2016 Vintage CrossFit None 150 Double Unders
25 Toes to Bar
25 Deadlifts, 225/155
50 Box Jump Overs

Adv: 150 DU & 50 BJO		 11m 00s
Performed as RX
Matthew Averill 09/19/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 24 reps
Performed as RX
Matthew Averill 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 285-275-275 lbs
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 20m 32s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Drag Race As many rounds as possible in 10 minutes of:
40 Double Unders
50' Sled Drag
50' Sled Rope Pull

The double unders can be split any way by team members. The sled drag & pull must be completed relay style by a different team member each round.		 9 rounds 9 reps
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Synchro Chipper For time (12 minute cap)
50 Synchronized Wall Balls (20# to 10'/14# to 9')
40 Synchronized Deadlifts (185/125)
30 Synchronized Pullups
20 Synchronized Lateral Bar Burpees
10 Synchronized Wall Walks

2 team members perform synchronized reps while the third team member rests.		 10m 24s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder For time, one round each:
7 minute cap
Bike 20/12 Calories
8 Cleans over the shoulder (100/70)		 3m 27s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder Rd2 For time, one round each:
10 minute cap
Bike 25/15 Calories
10 Cleans over the shoulder (100/70)		 4m 16s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown BIke Clean Ladder Rd3 For time, one round each:
13 minute cap
Bike 30/18 Calories
12 Cleans over the shoulder (100/70)		 5m 50s
Performed as RX
Matthew Averill 09/08/2016 Vintage CrossFit None 50-40-30-20-10
Box Step Ups with a sandbag
15-12-9-6-3 Handstand Pushups (Advanced 25-20-15-10-5 HSPU)		 15m 36s
Performed as RX
Matthew Averill 09/08/2016 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)		 60 reps
Performed as RX
Matthew Averill 09/06/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
 215 lbs
Performed as RX
Matthew Averill 09/06/2016 Vintage CrossFit None 5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75		 7m 49s
Performed as RX
Matthew Averill 09/06/2016 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		 68 reps
Performed as RX
Matthew Averill 09/05/2016 Vintage CrossFit DVB For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent		 36m 42s
Performed as RX
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