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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 12/01/2015 Vintage CrossFit None 15-12-9-6 reps of:
Power Clean 155/105
Toes to Bar
Push Jerk
Box Jump		 10m 31s
Performed as RX
Matthew Averill 11/30/2015 Hattranch None 20 min. AMRAP
400m Run
10 Front Squat (185) (From ground)
20 T2B (subbed for GHD situps)		 4 rounds 0 reps
Performed as RX
Matthew Averill 11/30/2015 Vintage CrossFit None Deadlift 5-5-5 @ 75% or higher
Compare to 7's performed on 10/29/2015, all set should be heavier than 7's 		315-325-335 lbs
Performed as RX
Matthew Averill 11/30/2015 Vintage CrossFit None AMRAP 12
Run 200m
Row 250m
30 Pushups		 3 rounds 476 reps
Performed as RX
Matthew Averill 11/27/2015 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 21m 25s
Performed as RX
Matthew Averill 11/25/2015 Hattranch None Squat Clean 5-5-5-5-5 @ 70%, drop each rep 185-195-205-210-210 lbs
Performed as RX
Matthew Averill 11/24/2015 Vintage CrossFit None 5 RFT
20 Kettlebell Swings 53/35
25 Situps
30 Double Unders		 11m 16s
Performed as RX
Matthew Averill 11/23/2015 Vintage CrossFit None 3 sets, alternating. Move quickly between A & B but rest as needed between sets
A) 8 reps of 1 Good Morning + 1 Back Squat (115/75)
B) 10 Hurdle Jumps (30/24, Adv: 36/28)		 A.) 115 lbs
B.) 36 lbs
Performed as RX
Matthew Averill 11/23/2015 Vintage CrossFit None 5 Rounds for time of:
15 Wall Balls
10 Burpees
5 Muscle Ups (Scale to 10 Ring Rows, stress full range of motion. Feet elevated on box if possible)		 16m 17s
Performed as RX
Matthew Averill 11/20/2015 None None Bench Press 1RM 265 lbs
Performed as RX
Matthew Averill 11/20/2015 ColdFront Crossfit None Front Squats 5 x 5 with 5 sec. hold at bottom 135-155-175-180-180 lbs
Performed as RX
Matthew Averill 11/20/2015 ColdFront Crossfit None The 8's
8 Rounds of:
8 Pullups
8 KB Swings (53/35)
8 Ring Dips		 10m 17s
Performed as RX
Matthew Averill 11/17/2015 ColdFront Crossfit None Push-press
2x10 @ 75%
2x5 @ 80%
2x3 @ 85%
2x1 @ 95%		 185-205-215-235(f)-235(f) lbs
Performed as RX
Matthew Averill 11/17/2015 ColdFront Crossfit None 4 Rounds
200 m farmer carry (53/35)
20 Wall-balls
20 K2E
20 med-ball squat cleans
200m run		 27m 28s
Performed as RX
Matthew Averill 11/16/2015 Cold Front Crossfit None GVT Back Squats
10x10 @ 60% 1RM
60-90 sec rest between sets		 220 lbs
Performed as RX
Matthew Averill 11/16/2015 Cold Front Crossfit None Cindy
20 min. AMRAP
5 Pullups
10 Pushups
15 Squats		 18 rounds 10 reps
Performed as RX
Matthew Averill 11/13/2015 Vintage CrossFit CrossFit.com 11/3/2015 7 RFT
7 Power Cleans, 95/65
7 Thrusters, 95/65
7 Bar Facing Burpees		 9m 00s
Performed as RX
Matthew Averill 11/12/2015 Vintage CrossFit None 3 rounds for time of:
Row 30/25 Calories
10 Overhead Squats, 135/95		 5m 58s
Performed as RX
Matthew Averill 11/12/2015 Vintage CrossFit None 12 minutes to build to a heavy 3-position squat snatch (Ground, Hang below the knee, hang above the knee) 195 lbs
Performed as RX
Matthew Averill 11/11/2015 Vintage CrossFit Armistice Pt 1 9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round		 4 rounds 127 reps
Performed as RX
Matthew Averill 11/11/2015 Vintage CrossFit Armistice Pt 2 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24/20)
100-meter sprint
22 pushups
22 box jumps (RX 24/20)
100-meter sprint
33 pushups
33 box jumps (RX 24/20)

*add 11 to the pushups and box jumps for each round		 3 rounds 125 reps
Performed as RX
Matthew Averill 11/10/2015 Vintage CrossFit None 5 sets
1 Shoulder Press + 2 Push Press + 3 Push Jerks
90%+ of 1RM Shoulder Press		 155-165-170-175-180 lbs
Performed as RX
Matthew Averill 11/10/2015 Vintage CrossFit None 5 Rounds
8 Push Jerks, 155/105
4 Sandbag Getups, alternate shoulders
Run 200m with sandbag, 50/30		 10m 49s
Performed as RX
Matthew Averill 11/09/2015 Vintage CrossFit None Front Squat 3-3-3-3-3 @ 75%+ 225-235-240-245-255 lbs
Performed as RX
Matthew Averill 11/09/2015 Vintage CrossFit None 35 Kettlebell Swings, 70/53
100 Double Unders
25 Kettlebell Swings
75 Double Unders
15 Kettlebell Swings
50 Double Unders		 8m 24s
Performed as RX
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