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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 10/16/2015 Vintage CrossFit None 5 x 10 Alternating Front Rack Lunges 125-145-165-185-200 lbs
Performed as RX
Matthew Averill 10/15/2015 Vintage CrossFit Pennies Pennies (via MisFit Athletics)
For Time
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*if 3 rep touch and go squat clean is less than 225, reduce the loading
*Substitute for MU:
- Jumping Muscle Ups
- 6 Challenging Pull Ups + 6 Strict Ring Dips		 29m 56s
Performed as RX
Matthew Averill 10/15/2015 Vintage CrossFit None In 10 min find a heavy 3 Rep Touch-and-Go Squat Clean 225 lbs
Performed as RX
Matthew Averill 10/14/2015 Vintage CrossFit None 3 Rounds
21 Cal Row
15 Toes to Bar
9 Hand Stand Push Up		 6m 34s
Performed as RX
Matthew Averill 10/12/2015 Vintage CrossFit None For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 8m 42s
Performed as RX
Matthew Averill 10/09/2015 Vintage CrossFit None 4 Rounds for Time:
4 Power Cleans (155/105)
4 Front Squats (155/105)
4 Shoulder to Overhead (155/105)
4 Front Rack Lunges (155/105)		 5m 00s
Performed as RX
Matthew Averill 10/08/2015 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 92 reps
Performed as RX
Matthew Averill 10/07/2015 Vintage CrossFit None Overhead Squat
In 15 minutes work up to a Heavy Triple		 255 lbs
Performed as RX
Matthew Averill 10/07/2015 Vintage CrossFit None Every minute on the minute until failure
20 Double Unders
1 Squat Snatch (115/75)
*Add 1 rep to Squat Snatch after each successful round		 7 rounds 24 reps
Performed as RX
Matthew Averill 10/06/2015 Vintage CrossFit None 5 Sets Each for Reps
2 min AMRAP
20/18 Cal Row
AMRAP Toes to Bar
2 min Rest		 110 reps
Performed as RX
Matthew Averill 10/03/2015 Hattranch CF mainsite 021015 7 min AMRAP
2-4-6-8.....
Deadlifts 225
Strict happy

Rest 5 min, then

7 min AMRAP
2-4-6-8.....
Power clean 155
One legged squats		 140 reps
Performed as RX
Matthew Averill 10/03/2015 Hattranch None 5-10-15-20-25-20-15-10-5 DUs
2-4-6-8-10-8-6-4-2 strict dips		 11m 10s
Performed as RX
Matthew Averill 10/02/2015 Vintage CrossFit None 10 Rounds for Time (15 minute cap)
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps		 9m 45s
Performed as RX
Matthew Averill 10/01/2015 Vintage CrossFit Option B Run 3 Miles or 4000m 28m 12s
Performed as RX
Matthew Averill 10/01/2015 Vintage CrossFit Option A Row 5000m 18m 22s
Performed as RX
Matthew Averill 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 17m 47s
Performed as RX
Matthew Averill 09/29/2015 Vintage CrossFit None 8 min EMOM
Evens: 200m Run
Odd: 10 Thrusters
*Choose a Thruster weight that is challenging, but can be performed unbroken		 142 lbs
Performed as RX
Matthew Averill 09/29/2015 Vintage CrossFit None 7 min AMRAP
Buy-in 100 double unders
6 Ground to Overhead (135/95)
1 Bar Muscle Up (Scale to 3 Shoot Throughs)		 4 rounds 0 reps
Performed as RX
Matthew Averill 09/28/2015 Vintage CrossFit None 3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees		 2m 35s
Performed as RX
Matthew Averill 09/25/2015 Vintage CrossFit None In Teams of 2
12 min AMRAP
Partners complete rounds of:
30 Heavy Single Unders / 45 Double Unders
15 Thrusters (75/55)
10 Handstand Push Ups		 3 rounds 40 reps
Performed as RX
Matthew Averill 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 9 rounds 12 reps
Performed as RX
Matthew Averill 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 275-285-295-305-315 lbs
Performed as RX
Matthew Averill 09/23/2015 Vintage CrossFit Mini Murph Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest		 15m 27s
Performed as RX
Matthew Averill 09/22/2015 Vintage CrossFit None 10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 56 reps
Performed as RX
Matthew Averill 09/21/2015 Vintage CrossFit None EMOM 10
Evens: 10 Strict Pull Ups
Odds: 10 Strict Ring Dips		 96 reps
Performed as RX
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