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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 01/23/2015 Vintage CrossFit None Row 30 Cal
60 Wall Balls
Row 30 Cal		 4m 55s
Performed as RX
Matthew Averill 01/21/2015 Vintage CrossFit None Turkish Getup 3x3 per side 90# lbs
Performed as RX
Matthew Averill 01/21/2015 Vintage CrossFit None 3 rounds of 3 min AMRAP, 1 min rest
20 6" Burpees
20 Kettlebell Swings 53/35
Max Reps Toes to bar

If you do not reach the toes to bar, reduce the burpees by 5 reps on the next round
 59 reps
Performed as RX
Matthew Averill 01/20/2015 Vintage CrossFit None Row 2km
then
3 rounds of "Kelly"
Run 400m
30 Box Jumps 24/20"
30 Wall Balls		 22m 07s
Performed as RX
Matthew Averill 01/15/2015 Vintage CrossFit None Deadlift 3-3-3-3-3 (@80-85%)
Deadlift 20 reps (@50-60%)		 345-345-355-355-355 lbs
225 lbs
Performed as RX
Matthew Averill 01/15/2015 Vintage CrossFit None 10 Minute AMRAP
15 Hang Squat Snatch (45/35)
30 Wall Balls (20/14)		 4 rounds 1 reps
Performed as RX
Matthew Averill 01/14/2015 Vintage CrossFit None 9 Minute AMRAP
3 Squat Cleans (185/135) (Adv 225/155)
6 Box Jumps (24/20) (Int+ 30/24)
12 KB Swings (1.5/1) (Int+ 2/1.5)		 4 rounds 6 reps
Performed as RX
Matthew Averill 01/14/2015 Vintage CrossFit None 2-2-2-2-2-2-2-2-2-2
Front Squat (50-60% 1RM)
*Focus on Bar Speed, short rest intervals (~30 sec)		 185-185-185-185-190-190-190-190-190-190 lbs
Performed as RX
Matthew Averill 01/13/2015 Vintage CrossFit None 21-15-9-15-21
Push Press (95/65)
*Run 200m before and after each round (6 total runs)		 7m 56s
Performed as RX
Matthew Averill 01/08/2015 Vintage CrossFit None 50 Double Unders
20 Thrusters 100/65
10 Lateral Barbell Burpees (hip opening not required)
50 Double Unders
15 Thrusters
15 Lateral Barbell Burpees
50 Double Unders
10 Thrusters
20 Lateral Barbell Burpees		 10m 40s
Performed as RX
Matthew Averill 01/06/2015 Vintage CrossFit None 5 rounds for time:
5 Handstand Pushups
10 Alternating Pistols
15 Pullups
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jersk 155/105		 21m 17s
Performed as RX
Matthew Averill 01/02/2015 Vintage CrossFit None 21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups		 9m 38s
Performed as RX
Matthew Averill 01/01/2015 Home Luke For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters		 27m 15s
Performed as RX
Matthew Averill 12/23/2014 Crossit Firehills None 4 Rounds:

3 Deadlifts (120 kg)
5 Bar Muscle-ups
10 HSPU
15 Wall Balls (9 kg)		 9m 28s
Performed as RX
Matthew Averill 12/20/2014 Crossfit Firehills Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 56s
Performed as RX
Matthew Averill 12/16/2014 Vintage CrossFit Squat Cycle Day 8 Back Squat 3-3-3-3-3-3-3 @ 85% + 5-15# From Day 4 325-325-325-325-325-330-330 lbs
Performed as RX
Matthew Averill 12/16/2014 Vintage CrossFit None 50 Burpees to 6" reach
Row 30 Cal
10 Hang Power Clean 225/135		 7m 16s
Performed as RX
Matthew Averill 12/15/2014 Vintage CrossFit None AMRAP 12
40 Wall Balls
20 Box Step Ups with sandbag (50# to 20"/30# to 16")
10 Muscle Ups		 2 rounds 10 reps
Performed as RX
Matthew Averill 12/14/2014 None None 10 Rounds
Every 1:30
2 Push-Jerk + 1 Split Jerk

Build to heavy for the day		 155-165-175-185-190-195-200-205-210-215 lbs
Performed as RX
Matthew Averill 12/14/2014 Vintage CrossFit None 800m run
then
21-15-9 reps of:
Kettlebell swings (M 70/F 53)
Burpees		 8m 59s
Performed as RX
Matthew Averill 12/13/2014 Vintage CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 92 reps
Performed as RX
Matthew Averill 12/13/2014 Vintage CrossFit Squat Cycle Day 7 Back Squat 4-4-4-4-4-4 @80% + 5-15# from Day 3 305 lbs
Performed as RX
Matthew Averill 12/13/2014 None None 10 Rounds
Every 2:30
1 Sn Balance + 2 OHS

Build to heavy for the day		 185-195-205-210-215-220-225-230-235-240 lbs
Performed as RX
Matthew Averill 12/13/2014 None None 2-sec pause OHS
3-3-3-3-3		 135-135-135-135-135 lbs
Performed as RX
Matthew Averill 12/13/2014 None None DL Training
8 AMRAP
5 Hang Pwr Cleans (155)
10 Bar-facing Burpees
15 Wall balls (20)		 4 rounds 14 reps
Performed as RX
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