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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 09/02/2016 Vintage CrossFit None Shoulder Press 3 @ 75%
Shoulder Press 3-3-3-3 @ 80%		 155 lbs
Performed as RX
Matthew Averill 09/02/2016 Vintage CrossFit None 3 Rounds
Run 400m
10 Clean and Jerks 135/95		 7m 48s
Performed as RX
Matthew Averill 09/01/2016 Vintage CrossFit None Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps		 13m 26s
Performed as RX
Matthew Averill 09/01/2016 Vintage CrossFit None (based on max pushups)
<10
5 PU - :50 rest - 4 PU - :50 rest - 3 PU
10-20
8 PU - :50 rest - 7 PU - :50 rest - 6 PU
21-29
13 PU - :50 rest - 11 PU - :50 rest - 9 PU
30+
60% reps - :50 rest - 50% reps - :50 rest - 40% reps 		84 reps
Performed as RX
Matthew Averill 08/31/2016 Vintage CrossFit None 4 rounds
Bike 25/18 Cal (35/25 on Schwinn bikes)
Rest 3:00

Score is total time on bike excluding rest		 2m 45s
Performed as RX
Matthew Averill 08/30/2016 Vintage CrossFit None 2 Sets
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
65#/35#

Then
3 sets of 5 reps
Snatch Balance 65/35 (have a partner hold a PVC pipe to practice dropping under)
Advanced: Non-heaving snatch balance		 65 lbs
Performed as RX
Matthew Averill 08/30/2016 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 6m 46s
Performed as RX
Matthew Averill 08/29/2016 Vintage CrossFit None Box Squat 4-4-4 @ 77.5% 335 lbs
Performed as RX
Matthew Averill 08/29/2016 Vintage CrossFit None 10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35		 14m 06s
Workout Scaled
Matthew Averill 08/29/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 56 reps
Performed as RX
Matthew Averill 08/26/2016 Vintage CrossFit None Every 3 minutes for 15 minutes (5 rounds)
12 Thrusters, 105/70
12 Pullups
30' Forward + Backward Bear Crawl (Advanced: 30' HS Walk)		 5 rounds 0 reps
Performed as RX
Matthew Averill 08/25/2016 Vintage Crossfit None 3 Super Sets (Rest 2 minutes between sets)
12 Bent over barbell rows
12 GHD Situps
2 Gym Lengths Farmers Carry		 135-115-115 lbs
12-12-12 lbs
145-145-145(3) lbs
Performed as RX
Matthew Averill 08/24/2016 Vintage CrossFit None 30 Toes to Bar
30/21 Calorie Row
15 Squat Snatch, 115/75
60/42 Calorie Row
15 Squat Snatch, 115/75
30/21 Calorie Row
30 Toes to Bar		 15m 55s
Performed as RX
Matthew Averill 08/23/2016 Vintage CrossFit None Shoulder Press 1x4 @ 70%
Shoulder Press 4x4 @ 75%		 145 lbs
Performed as RX
Matthew Averill 08/23/2016 Vintage CrossFit None 4 RFT
30 Situps
10 Deadlift, 135/95
5 Bar Muscle Ups		 9m 34s
Performed as RX
Matthew Averill 08/23/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 46 reps
Performed as RX
Matthew Averill 08/22/2016 Vintage CrossFit None Power Clean 1RM 285 lbs
Performed as RX
Matthew Averill 08/22/2016 Vintage CrossFit None For time
12 Power Cleans, 185/115 (70-75% of 1RM)
24 Bar Facing Burpees
36 Wall Balls		 3m 23s
Performed as RX
Matthew Averill 08/19/2016 Vintage CrossFit None For time
15-10-5
Handstand Pushups
Power Cleans, 155/105

Advanced: 30-20-10 HSPU		 5m 12s
Performed as RX
Matthew Averill 08/19/2016 Vintage CrossFit None 4 rounds
Row 25/18 Cal
Rest 2:00		 8m 55s
Performed as RX
Matthew Averill 08/19/2016 Vintage Crossfit TJM - wk15-3s-DL Deadlift - 3s week15 Realization

1x5 @ 230
1x3 @ 280
1x2 @ 325
1x1 @ 345
1x1 @ 370
1x1 @ 395
1xAMAP @ 415		 3 reps
Performed as RX
Matthew Averill 08/18/2016 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 7 rounds 3 reps
Performed as RX
Matthew Averill 08/17/2016 Vintage Crossfit None 3 RFT
Run 400m
21 Toes to Bar
12 Slam Balls 50/30		 10m 43s
Workout Scaled
Matthew Averill 08/17/2016 Vintage CrossFit None 5 RFT
16 Med Ball Squat Cleans, 20/14
8 Push Press 135/85		 6m 39s
Workout Scaled
Matthew Averill 08/16/2016 Vintage CrossFit None 5 Work Sets
1 High Hang Power Clean + 2 Power Cleans, drop between reps		 255 lbs
Performed as RX
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