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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 02/19/2015 Vintage CrossFit None EMOM 6
3 Power Snatch (drop or touch and go) 50-70% 1RM Power Snatch
1 min rest and time to switch weights
EMOM 6
3 Squat Snatch (drop or touch and go) 50-70% 1RM Squat Snatch		 125-135-145-145-155-155 lbs
165-165-175-175-175-175 lbs
Performed as RX
Matthew Averill 02/19/2015 Vintage CrossFit None 15-12-9-6-3
Burpee Box Jumps 24"/20"
Squat Cleans 115/75		 9m 47s
Performed as RX
Matthew Averill 02/16/2015 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 8m 32s
Performed as RX
Matthew Averill 02/13/2015 Vintage CrossFit None 3 RFT
Row 500m
21 Slam Balls 50/30
12 C2B Pullups		 14m 30s
Performed as RX
Matthew Averill 02/12/2015 Vintage CrossFit None Front Squat 5-5 (60-75%)
Front Squat 2-2-2-2-2 (80%+)		 205-225 lbs
245-255-265-275-285 lbs
Performed as RX
Matthew Averill 02/12/2015 Vintage CrossFit None AMRAP 3 x 3
21 Thrusters 105/70
Max Reps Bar Facing Burpees
Rest 1 minute

Suggested scaling: beginners: 65/45, intermediate: 85/55		 67 reps
Performed as RX
Matthew Averill 02/11/2015 Vintage CrossFit Shoulder Press 1RM Shoulder Press 1-1-1-1-1 135-155-165-175-185 lbs
Performed as RX
Matthew Averill 02/11/2015 Vintage CrossFit None 15 Shoulder to Overhead, 135/95
50 Double Unders
12 Shoulder to Overhead, 135/95
40 Double Unders
9 Shoulder to Overhead, 135/95
30 Double Unders
6 Shoulder to Overhead, 135/95
20 Double Unders
3 Shoulder to Overhead, 135/95
10 Double Unders		 5m 28s
Performed as RX
Matthew Averill 02/10/2015 Vintage CrossFit None Hip squat snatch 1-1-1-1-1
High hang squat snatch 1-1-1-1-1
Low hang squat snatch 1-1-1-1-1		 95-115-125-135-145 lbs
165-175-185-195-205 lbs
210-215-220-225(f) lbs
Performed as RX
Matthew Averill 02/10/2015 Vintage CrossFit None Run 800m
then
3 rounds
20 KB Swings, 53/35
10 Burpee Box Jumps 24/20		 8m 56s
Performed as RX
Matthew Averill 02/08/2015 Vintage CrossFit None EMOM 10
1 Squat Clean
1 Front Squat with 5-sec pause
5 med ball throws		 205 lbs
Performed as RX
Matthew Averill 02/06/2015 Vintage CrossFit None AMRAP 9
10 OHS 95/65
30 Double Unders		 6 rounds 29 reps
Performed as RX
Matthew Averill 02/06/2015 Vintage CrossFit None 15 sets of 1 hip squat snatch (40-60% 1RM) 115-115-115-135-135-135-145-145-145-145-145-145-155-155-155 lbs
Performed as RX
Matthew Averill 02/05/2015 Vintage CrossFit None 5 sets of:
Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk		 205-215-225-235-245 lbs
Performed as RX
Matthew Averill 02/05/2015 Vintage CrossFit None AMRAP 15
1 Clean and Jerk, 155/105
1 Round of Cindy
2 Clean and Jerk, 155/105
1 Round of Cindy
3 Clean and Jerk, 155/105
1 Round of Cindy
etc		 8 rounds 6 reps
Performed as RX
Matthew Averill 02/04/2015 Vintage CrossFit None 12 minute AMRAP
15 deadlifts (155/105)
15 deficit pushups, hands on 25/15# plates, chest touches floor
15 box jumps (24/20)		 6 rounds 19 reps
Performed as RX
Matthew Averill 02/02/2015 Vintage CrossFit None 5 RFT
12 Thrusters 115/75
12 Toes to bar		 8m 33s
Performed as RX
Matthew Averill 02/02/2015 Vintage CrossFit None 4x15 sec OHS hold
3x5 Drop Snatch, empty bar
3x3 Snatch Balance (under 60% 1RM)		 135 lbs
Performed as RX
Matthew Averill 01/30/2015 Vintage CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 15m 30s
Performed as RX
Matthew Averill 01/29/2015 Vintage CrossFit None Run 400m
18 Slam Balls (50/30)
Run 400m
15 Slam Balls
Run 400m
12 Slam Balls
Run 400m
9 Slam Balls		 9m 45s
Performed as RX
Matthew Averill 01/28/2015 Vintage CrossFit None 3 Rounds for time of:
75 Double Unders
50 Air Squats
25 Cal Row		 17m 16s
Performed as RX
Matthew Averill 01/26/2015 Vintage CrossFit None AMRAP 15
Row 15 Cal
10 Box Jumps 30/24
5 Push Jerks, 185/125		 6 rounds 28 reps
Performed as RX
Matthew Averill 01/26/2015 Vintage CrossFit None 3 sets, increasing in weight, but should be moderate (40-60% of 1RM Push Jerk)
4 x 1 Push Press + 1 Push Jerk		 155-185-205 lbs
Performed as RX
Matthew Averill 01/24/2015 Vintage CrossFit Slam Dunk 20 min AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95/55
18 Slam Balls 50/30
24 Heavy Jump Ropes		 6 rounds 7 reps
Performed as RX
Matthew Averill 01/23/2015 Vintage CrossFit None Back Squat 10 reps
Back Squat 8 reps
Back Squat 6 reps
Back Squat 4 reps
Back Squat 2 reps		 225-250-275-215-340 lbs
Performed as RX
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