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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 04/18/2016 Vintage CrossFit None 12 Sets
1 Pause Power Snatch
-2 second pause at 2" off the floor
-2 second pause at the knee
60-70% 1RM Power Snatch
175 lbs
Performed as RX
Matthew Averill 04/18/2016 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups
7m 34s
Performed as RX
Matthew Averill 04/18/2016 None Morrison 50-40-30-20-10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
27m 55s
Performed as RX
Matthew Averill 04/15/2016 Vintage CrossFit CrossFit.com 160402 AMRAP 20
Run 400m
20 Medball Situps 20/14 (Advanced GHD Situps)
10 Overhead Squats 95/65
5 rounds 407 reps
Performed as RX
Matthew Averill 04/15/2016 Vintage CrossFit None 10 sets of 1
Low Hang Squat Snatch with 5-second pause at the bottom of receiving position
50-60% 1RM Squat Snatch
Rest ~45 seconds between reps
165 lbs
Performed as RX
Matthew Averill 04/14/2016 Vintage CrossFit Repeatability Test - Round 1 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds
4m 35s
Performed as RX
Matthew Averill 04/14/2016 Vintage CrossFit Repeatability Test - Round 2 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds
4m 21s
Performed as RX
Matthew Averill 04/14/2016 Vintage CrossFit Repeatability Test - Round 3 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds
4m 26s
Performed as RX
Matthew Averill 04/13/2016 Vintage CrossFit None For time:
21/15 Calorie Bike (25/18 on airdyne)
9 Squat Cleans 225/135
15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips)
9 Squat Cleans 225/135
21/15 Calorie Bike (25/18 on airdyne)
10m 51s
Performed as RX
Matthew Averill 04/12/2016 Vintage CrossFit None AMRAP 7
10 Double Unders
2 Toes to bar
20 Double Unders
4 Toes to bar
30 Double Unders
6 Toes to bar
40/8
50/10
60/12
Etc
343 reps
Performed as RX
Matthew Averill 04/12/2016 Vintage CrossFit None 3 sets of 1 rep of complex, empty bar or 65/45
Hip Snatch High Pull + High Hang Snatch High Pull + Low Hang Snatch High Pull
Rest ~30 seconds

3 sets of 5 reps, Snatch High Pull Pull Under, PVC or empty bar
Rest ~45 seconds

7 sets of 1 rep of complex:
Hip Squat Snatch + High Hang Squat Snatch + Low Hang Squat Snatch
30-50% 1RM Squat Snatch
Rest ~45 seconds between sets
45-45-45 lbs
45-45-45 lbs
115-115-125-135-135-135-135 lbs
Performed as RX
Matthew Averill 04/11/2016 Vintage CrossFit None Row 30/21 Cal
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups
10m 26s
Performed as RX
Matthew Averill 04/08/2016 Vintage CrossFit None For time:
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor)
18 Toes to Bar

Advanced: Back Squat 185/115 if able to do unbroken or in large sets.
8m 24s
Performed as RX
Matthew Averill 04/08/2016 Vintage CrossFit None Handstand and Handstand Walk Practice
Beginners
EMOM 6
Minute 1: 15 second HS hold
Minute 2: 30 second HS hold
Minute 3: 45 second HS hold
Minute 4: 15 second HS hold
Minute 5: 30 second HS hold
Minute 6: 45 second HS hold
If unable to complete full time then rest the remainder and pick up at the next minute

Intermediate: Practice HS walks. Suggestion is to start from the nose and toes position against the wall and practice shifting weight away from the wall

Advanced: Death by 10ft HS walk.
Minute 1: 10ft HS walk
Minute 2: 20ft HS walk
Minute 3: 30ft HS walk
Etc until unable to complete within the minute. You do not need to drop down after each 10ft segment, if you have space you can keep going.
260 ft
Performed as RX
Matthew Averill 04/07/2016 Vintage CrossFit None For time:
30 Box Jumps 24/20
60 Wall Balls 20/14
30 Hang Power Cleans, 115/75
4m 14s
Performed as RX
Matthew Averill 04/07/2016 Vintage CrossFit None 7 sets
1 Hip Snatch High Pull + 1 High Hang Snatch High Pull + 1 High Hang Power Snatch
Focus on bringing the bar back to the hip position during the high hang reps.
Stay under 60% of 1RM Power Snatch
135 lbs
Performed as RX
Matthew Averill 04/06/2016 Vintage CrossFit None 5x10 steps dual KB overhead walking lunge.
Beginners: Use medball or bumper plate
70 lbs
Performed as RX
Matthew Averill 04/06/2016 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
20 Kettlebell Swings, 53/35
20 Burpees to 6" Target

Advanced: 100 Double Unders and 70/53 KB.
14m 14s
Performed as RX
Matthew Averill 04/05/2016 Vintage CrossFit None AMRAP 30
Run 400m/Row 500m
5 Pullups
10 Pushups
15 Squats
9 rounds 0 reps
Performed as RX
Matthew Averill 04/01/2016 Vintage CrossFit None AMRAP 6
4 Deadlifts 315/215
8 Toes to Bar
12 Box Jumps 24/20
6 rounds 1 reps
Performed as RX
Matthew Averill 04/01/2016 Vintage CrossFit None Front Squat 3-3-3-3-3
Start at 75% and adjust based on feel
285 lbs
Performed as RX
Matthew Averill 04/01/2016 Vintage CrossFit None 5x5 High Box Jumps
47 in
Performed as RX
Matthew Averill 03/30/2016 Vintage CrossFit None AMRAP 18
Run 200m
7 Power Cleans 165/110
Rest 1 minute
9 rounds 0 reps
Performed as RX
Matthew Averill 03/29/2016 Vintage CrossFit None 7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat
240 lbs
Performed as RX
Matthew Averill 03/29/2016 Vintage CrossFit None 3 rounds for time (Advanced 4 rounds)
15 minute time cap
21/15 Calorie Row
15 Overhead Squats 75/55
9 Bar Facing Burpees (Lateral bar burpees if large class)
9m 14s
Performed as RX