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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 09/21/2015 Vintage CrossFit None For Time
800m Run
30 Burpees
5 Rope Climbs		 7m 35s
Performed as RX
Matthew Averill 09/17/2015 Vintage CrossFit None 20 min AMRAP
400m Run
Max Reps Unbroken Wall Ball (14/10)
*Start a new round any time a set of wall balls is broken
*Score is number of Wall balls		 160 reps
Performed as RX
Matthew Averill 09/17/2015 Vintage CrossFit None Deadlift 2-2-2-2-2-2-2-2-2-2
- Work at 60-70% 1RM (keep it the same; focus on technique/consistency)
- 30 sec rest		 300 lbs
Performed as RX
Matthew Averill 09/16/2015 Vintage CrossFit None Shoulder Press 5-5-5-5-5 (65-70%) 115-125-130-135-135 lbs
Performed as RX
Matthew Averill 09/16/2015 Vintage CrossFit None 50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight) 		10m 47s
Performed as RX
Matthew Averill 09/15/2015 Vintage CrossFit None 12 min AMRAP
12 Unbroken Hang Power Snatch (75/55)
200m Run
*All 12 HPS must be unbroken, or athlete must start the set over 		8 rounds 32 reps
Performed as RX
Matthew Averill 09/14/2015 Vintage CrossFit None 10 Sets working on Technique
1 Snatch Balance
2 Overhead Squats		 135-135-155-155-175-175-175-185-185-185 lbs
Performed as RX
Matthew Averill 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 8 rounds 25 reps
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown Spicy Summer Duathlon Row 3000m and Run 1.5 Miles
Row 2000m and Run 1 Mile
Row 1000m and Run 0.5 Miles

Two partners will work at the same time with one on the rower and one running. Once both the row and the run are complete, another pair of partners will begin the next row and run segment. Each partner must row once and run once. The run is a 0.5 mile lap starting and finishing at the rower at the top of the hill. 		24m 16s
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown 8 the Hard Way As many reps as possible in 12 minutes of:
8 Sled Pushes (empty sled)
8 Synchronized Burpees to plates
8 Sled Pushes (1 plate)
8 Synchronized Burpees to plates
8 Sled Pushes (2 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (3 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (4 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (5 plates)
8 Synchronized Burpees to plates
Max reps sled push (6 plates)		 98 reps
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown Grip Chipper For time:
Athlete 1
36 Heavy Jump Ropes
12 Hang Power Cleans 135#/85#
4 Seated Kettlebell Hoists 53#/35#
Athlete 2
45 Heavy Jump Ropes
15 Hang Power Cleans
5 Seated Kettlebell Hoists
Athlete 3
54 Heavy Jump Ropes
18 Hang Power Cleans
6 Seated Kettlebell Hoists		 6m 28s
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 118 reps
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown The Worm 30 Sandbag Worm Clean and Jerks (60# sandbags for men and 40# sandbags for women will be connected)
6 minute time cap		 2m 45s
Performed as RX
Matthew Averill 09/10/2015 Vintage CrossFit None AMRAP 20
Row 500m
30 Pushups
30 Second L-Sit hold on paralettes (scale to tucked knee hold on paralettes or elbows and toes plank hold)		 4 rounds 529 reps
Performed as RX
Matthew Averill 09/09/2015 Vintage CrossFit None AMRAP 12
10 Pullups
15 Wall Balls (20# to 10'/14# to 9')
20 Kettlebell Swings (53/35)		 5 rounds 0 reps
Performed as RX
Matthew Averill 09/09/2015 Vintage CrossFit None Back Squat 1RM 335 lbs
Performed as RX
Matthew Averill 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 185 lbs
Performed as RX
Matthew Averill 09/07/2015 None Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 38m 24s
Performed as RX
Matthew Averill 09/06/2015 None None 20 min AMRAP

4 12' rope ascents
8 ring push-ups
12 squat jump to 6" reach		 9 rounds 10 reps
Performed as RX
Matthew Averill 09/04/2015 Vintage CrossFit None 60 Double Unders
40 Wall Balls
20 Toes to Bar
10 Squat Snatch 135/95
20 Toes to Bar
40 Wall Balls
60 Double Unders		 12m 46s
Performed as RX
Matthew Averill 09/04/2015 Vintage CrossFit None 7x1 Hip Squat Snatch with 2-second pause in the receiving position 185-195-200-210 lbs
Performed as RX
Matthew Averill 09/03/2015 Vintage CrossFit None Row 1000m
30 Bar Facing Burpees
15 Push Jerks 165/110		 6m 49s
Performed as RX
Matthew Averill 09/03/2015 Vintage CrossFit Back Squat Day 11 Back Squat 3-3-3 @ 89% 305-310-315 lbs
Performed as RX
Matthew Averill 09/02/2015 Vintage CrossFit None 3 RFT
Run 800m
30 Situps (Advanced GHDSU)
30 KB Swings 53/35		 20m 30s
Performed as RX
Matthew Averill 08/31/2015 Vintage CrossFit None 5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees		 6m 24s
Performed as RX
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