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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 11/06/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 85% 1RM		 305 lbs
Performed as RX
Matthew Averill 11/05/2018 Vintage CrossFit None AMRAP 14 Minutes
Run 200m
8 Toes to Bar
8 Deadlift 185/125lbs

Both the toes to bar and deadlifts should be unbroken today. Emphasize running fast today!

Beginner: 4 Toes to Bar or 8 Toes to Hip Level; 135/95 DL
Intermediate: 6 Toes to Bar
Advanced: Rx
 8 rounds 202 reps
Performed as RX
Matthew Averill 11/01/2018 Vintage CrossFit None Split Jerk
6x3 70-80% 1RM

Pause in the rack between reps, don't bounce into the next rep.		 185-195-200-205-210-215 lbs
Performed as RX
Matthew Averill 11/01/2018 Vintage CrossFit None EMOM 12, alternating
A) 10 Unbroken Strict Shoulder Press
B) 10 Strict Pull Ups

Scale pull ups to challenge yourself. Ring Rows/Banded Pullups/Strict C2B (adv)
Add/decrease shoulder press weight as needed		 120 reps
Performed as RX
Matthew Averill 10/30/2018 Vintage CrossFit None 21-15-9
Hang Squat Cleans 115/75lbs
Box Jump Overs 24/20"

This should be a leg burner. Pick a weight where you can hang on for big sets of cleans.

Beginner: 18-12-6; 85/55; 20/16"
Intermediate: 100/60
Advanced: Rx
 6m 13s
Performed as RX
Matthew Averill 10/30/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5% 1RM		 305 lbs
Performed as RX
Matthew Averill 10/29/2018 Vintage CrossFit None 6 rounds for time of:
Run 200m
10 Box Jumps
10 Kettlebell Swings		 9m 45s
Performed as RX
Matthew Averill 10/22/2018 Vintage CrossFit None AMRAP 12
30 Wall Balls 20/14lbs
10 Power Cleans 135/95lbs

Beginner: 20 Wall Balls 14/10#; 95/65
Intermediate: 25 Wall Balls; 115/80#
Advanced: Rx

The wall balls should be 3 sets or less for the whole workout. Scale volume. Power cleans should be at a moderate weight.		 5 rounds 2 reps
Performed as RX
Matthew Averill 10/22/2018 Vintage CrossFit None Squat Snatch
6x3 70-75%
 175 lbs
Performed as RX
Matthew Averill 10/16/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 6m 04s
Performed as RX
Matthew Averill 10/16/2018 Vintage CrossFit None Back Squat 3RM 315 lbs
Performed as RX
Matthew Averill 10/15/2018 Vintage CrossFit None AMRAP 20
6/6 Single kettlebell thrusters
9 Single Kettlebell Deadlifts
12 Sit Ups
2 Sled Push (there and back)
200m run		 7 rounds 44 reps
Performed as RX
Matthew Averill 10/11/2018 Vintage CrossFit None 500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups or Ring Rows

Rest 1:00

10 Pull Ups or Ring Rows
20 Push Ups
30 Sit Ups
40 Air Squats
500m row		 9m 55s
Performed as RX
Matthew Averill 10/10/2018 Vintage CrossFit None 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 20m 34s
Performed as RX
Matthew Averill 10/10/2018 Vintage CrossFit None Hang Squat Clean 2RM 240 lbs
Performed as RX
Matthew Averill 10/09/2018 Vintage CrossFit None AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx
 83 reps
Performed as RX
Matthew Averill 09/28/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 87.5% 295-305-305-305 lbs
Performed as RX
Matthew Averill 09/28/2018 Vintage CrossFit None AMRAP 15 Minutes

15 Wallballs 20/14lbs
25 Sit Ups
25' Handstand Walk or 25' Bear Crawl

Beginner: 14/10#
Intermediate: 25 second handstand hold then bring feet off wall and attempt to balance before coming down
Advanced: Rx
Competitor: 30/20# WB; 15 GHD Sit Ups		 6 rounds 0 reps
Performed as RX
Matthew Averill 09/19/2018 Vintage CrossFit None 3 rounds for time of:
Row 35/25 Calories
Run 200m
20 Alternating Dumbbell Snatch
Run 200m		 13m 30s
Performed as RX
Matthew Averill 09/18/2018 Vintage CrossFit None Deadlift 1-1-1-1-1 385-405-415-427-437 lbs
Performed as RX
Matthew Averill 09/18/2018 Vintage CrossFit None 3 Rounds
25 Toes to Bar
15 Dumbbell Push Press 50/35#
5 Squat Cleans 205/135lbs

Beginner: 15 T2B or Hanging Knee Raise; 30/15#; 135/85;
Intermediate: 20 T2B; 40/25#; 165/115
Advanced: Rx		 12m 13s
Performed as RX
Matthew Averill 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 10m 49s
Performed as RX
Matthew Averill 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 255 lbs
Performed as RX
Matthew Averill 09/05/2018 Vintage CrossFit None In 5 minutes
Row 600/500m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Rest 2:00

In 4 minutes
Row 500/400m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Rest 2:00

In 3 minutes
Row 400/300m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Score is total reps completed of burpees + pike ups + lunge steps
 135 reps
Performed as RX
Matthew Averill 09/04/2018 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 70% 185 lbs
Performed as RX
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