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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 12/11/2014 Vintage CrossFit None 30 Box Jumps 24/20"
Run 400m
15 Burpee Box Jumps
Run 800m
15 Burpee Box Jumps
Run 400m
30 Box Jumps		 11m 05s
Performed as RX
Matthew Averill 12/11/2014 Vintage CrossFit None With a partner, for total time
Row/Airdyne for calories 30-25-20		 4m 49s
Performed as RX
Matthew Averill 12/10/2014 Vintage CrossFit None 45 Double Unders (Adv: Heavy Jump Ropes)
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders		 5m 49s
Performed as RX
Matthew Averill 12/10/2014 Vintage CrossFit Squat Cycle Day 6 Back Squat 5-5-5-5-5 @ 75% + 5-15# of Day 2
Front Squat 3 -3-3 @ 85% 1RM Front Squat		 285-290-290-290-290 lbs
245-245-245 lbs
Performed as RX
Matthew Averill 12/09/2014 Vintage CrossFit None 3x3 Snatch Pause Deadlift (Pause just below the knee, pause at the pockets with knees and hips slightly bent and torso vertical, then perform power shrug - this full complex is one rep, perform 3 touch and go)
3x2 Power Snatch with single pause just below the knee - drop between reps and reset immediately		 135-155-165 lbs
165-175-185 lbs
Performed as RX
Matthew Averill 12/09/2014 Vintage CrossFit None Row 1000m
then
21-15-9
Shoulder to Overhead 95/65 (Adv 135/95)
Toes to bar		 9m 02s
Performed as RX
Matthew Averill 12/05/2014 Vintage CrossFit None 40 Deadlifts 185/115 (Adv 225/155)
30 Bar Facing Burpees
20 Squat Cleans 95/65 (Adv 135/95)
10 Bar MU (20 C2B/30 Pullups)		 13m 29s
Performed as RX
Matthew Averill 12/04/2014 Vintage CrossFit Squat Cycle Day 4 Back Squat 3-3-3-3-3-3-3-3 @ 85% 315 lbs
Performed as RX
Matthew Averill 12/04/2014 Vintage CrossFit None 7 min AMRAP
5 Power Cleans, 155/105
7 HSPU
9 Box Jumps, 24/20		 5 rounds 18 reps
Performed as RX
Matthew Averill 12/03/2014 Vintage CrossFit None Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1		 135-145-150 lbs
205-225(2)-215 lbs
235-255-270(f)-270(f)-270(f)-270(f) lbs
Performed as RX
Matthew Averill 12/02/2014 Vintage CrossFit Squat Cycle Day 3 Back Squat 4-4-4-4-4-4-4 @ 80% 295 lbs
Performed as RX
Matthew Averill 12/02/2014 Vintage CrossFit Randy 75 pound Power snatch, 75 reps for time. 4m 38s
Performed as RX
Matthew Averill 12/01/2014 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 8m 38s
Performed as RX
Matthew Averill 11/29/2014 None None 1 mile Run
EMOM 30 walking lunges		 17m 55s
Performed as RX
Matthew Averill 11/28/2014 None None 12 min AMRAP
5 HSPU
10 Pistols (alternating)		 10 rounds 0 reps
Performed as RX
Matthew Averill 11/28/2014 None None With Partner:
20 min AMRAP
10 Burpees
25 DUs		 13 rounds 0 reps
Performed as RX
Matthew Averill 11/27/2014 None None 600 m Run
100 Box Jumps
200 Situps
300 Air Squats
600 m Run		 20m 00s
Performed as RX
Matthew Averill 11/26/2014 None Mini Flight Push Simulator 5-10-15-20-25-20-15-10-5
Unbroken Double-unders and Push-ups		 9 rounds 0 reps
Performed as RX
Matthew Averill 11/24/2014 Vintage CrossFit None 4 RFT
50 Double Unders
15 Kettlebell Swings 70/53
5 Muscle Ups (10 Ring Rows + 5 Ring Dips)		 20m 20s
Performed as RX
Matthew Averill 11/20/2014 Vintage CrossFit None Shoulder Press 1RM 185 lbs
Performed as RX
Matthew Averill 11/20/2014 Vintage CrossFit None Situps 50-40-30-20-10
Power Cleans 95/65 25-20-15-10-5		 7m 44s
Performed as RX
Matthew Averill 11/19/2014 Vintage CrossFit None Back Squat 1RM 362 lbs
Performed as RX
Matthew Averill 11/19/2014 Vintage CrossFit None Run 400m
then
15-12-9
Thruster 75/55
Pullups
then
Run 400m
then
15-12-9
Thruster 75/55
Pullups
then
Run 400m		 16m 40s
Performed as RX
Matthew Averill 11/17/2014 Vintage CrossFit None Front Squat 3-3-3-3-3 185-205-225-235-245 lbs
Performed as RX
Matthew Averill 11/17/2014 Vintage CrossFit None 3 RFT
100 Double Unders
20 Power Snatch 95/55		 23m 36s
Performed as RX
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