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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 11/11/2014 Vintage CrossFit Beau Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 1 rounds 39 reps
Performed as RX
Matthew Averill 11/11/2014 Vintage CrossFit Ben Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups		 2 rounds 4 reps
Performed as RX
Matthew Averill 11/11/2014 Vintage CrossFit Jeremy Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell		 1 rounds 1 reps
Performed as RX
Matthew Averill 11/07/2014 Vintage CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters		 7 rounds 14 reps
Performed as RX
Matthew Averill 11/06/2014 Vintage CrossFit None 12min AMRAP
30 Wall Balls
30 Double Unders
3 Rope Climbs		 3 rounds 51 reps
Performed as RX
Matthew Averill 11/05/2014 Vintage CrossFit None Box Jump 24/20" 30-24-18-12-6
HSPU 15-12-9-6-3
Advanced: 4" deficit on 45# plates		 8m 41s
Performed as RX
Matthew Averill 11/03/2014 Vintage CrossFit None 5min AMRAP
5 Squat Clean Thrusters 165/110
5 Bar Facing Burpees		 4 rounds 2 reps
Performed as RX
Matthew Averill 10/31/2014 Vintage CrossFit Zombie Apocalypse At 0:00
3 rounds
10 Deadlifts (185/115) - advanced 225/155
20 Wall Balls
At 5:00
Run 800m with sandbag 50/30
At 10:00
18-12-6
Back Squats (95/65) - advanced 135/95
Lateral barbell burpees
At 15:00
2 rounds
30 sandbag ground to shoulder, alternating - must have control at the top
30 alternating sandbag box step ups 24/20
At 20:00
20 alternating jumping lunges
20 situps
Row 1000m (800m for women)

Score is total rounds (5 minute segments) completed. Reps/time are irrelevant. Completion (survival) is the goal. 		3 rounds 0 reps
Performed as RX
Matthew Averill 10/28/2014 Vintage CrossFit None 5 rounds for time of:
Run 400m
15 Thrusters 95/65		 13m 28s
Performed as RX
Matthew Averill 09/24/2014 Vintage CrossFit None 5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl		 6m 18s
Performed as RX
Matthew Averill 09/18/2014 Vintage CrossFit None 3 Rounds
40m (2 gym lengths) walking lunge with med ball overhead
1 Rope Climb
30 Med Ball Situps
1 Rope Climb		 10m 00s
Performed as RX
Matthew Averill 09/17/2014 Vintage CrossFit None 50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders		 8m 58s
Performed as RX
Matthew Averill 09/16/2014 Vintage CrossFit None Front Squat 3-3-3 with 2-sec pause at the bottom.
then
3 sets of 10 hip squat clean with empty barbell. 		225-255-265 lbs
Performed as RX
Matthew Averill 09/15/2014 Vintage CrossFit None 10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m		 3 rounds 32 reps
Performed as RX
Matthew Averill 09/14/2014 Vintage CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 12m 24s
Performed as RX
Matthew Averill 09/14/2014 Vintage CrossFit None 7 sets of clean complex: (70-80% of 1RM Power Clean)
1 Deadlift + 1 Hip High Pull + 1 Hip Power Clean + 2 Front Squats
rest ~60 sec		 25-205-205-205-215-205-205 lbs
Performed as RX
Matthew Averill 08/27/2014 Vintage CrossFit Fight Gone Vintage Same time and rep scheme as Fight gone bad (3 rounds of 1 minute at 5 stations with 1 min rest between rounds) Score it total reps
Start at any movement but must proceed in order

Heavy Jump Rope
Toes to Bar
Burpees
Shoulder to Overhead 135/95
20 feet forward and backward shuttle runs		 362 reps
Performed as RX
Matthew Averill 08/25/2014 Vintage CrossFit None 5 sets of 1 rep per arm
Turkish Getup with Kettlebell or Barbell		 75-85-95-105 lbs
Performed as RX
Matthew Averill 08/25/2014 Vintage CrossFit None 3 rounds for time:
30 Wall Balls
10 Hang Power Clean 155/105		 6m 31s
Performed as RX
Matthew Averill 08/23/2014 Vintage CrossFit None Power Snatch 3RM 185 lbs
Performed as RX
Matthew Averill 08/23/2014 Vintage CF None For time:
5 Clean and Jerks (205)
5 rounds of Cindy
2000 m Row
5 rounds of Cindy
5 Clean and Jerks (205)		 21m 32s
Performed as RX
Matthew Averill 08/23/2014 Vintage CF None 5 min. AMRAP
1 Back Squat (225)
1 Tire Pull 12m (w/ 90#)
2 Back Squat
1 Tire Pull
3 Back Squat
1 Tire Pull
etc..... climbing		 6 rounds 3 reps
Performed as RX
Matthew Averill 08/21/2014 Vintage CrossFit None "Dennisovic"

Partner WOD - cuz it takes two

5 rounds - for the 5 am-ish birth

8 sandbag get-ups (Each. Break up however)
21 sandbag hang squat cleans (Each. Break up reps however)
400 m sandbag carry (together) - total of 2000 m (1.25 "Miles")
13 overhead sandbag lunges (Each. Break up however)		 47m 51s
Performed as RX
Matthew Averill 08/19/2014 Vintage CrossFit None 16 sets on a 45 sec clock
1 Hip Squat Snatch (keep bar in the pockets) with 3 second hold at the bottom catch position before standing. Start around 50% of 1RM and add weight if comfortable.		 115-175 lbs
Performed as RX
Matthew Averill 08/19/2014 Vintage CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 24 rounds 0 reps
Performed as RX
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