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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 08/16/2014 Vintage CrossFit None Run 400m
20 Toes to bar
30 Thrusters 65/45
Run 800m
30 Thrusters 65/45
20 Toes to bar
Run 400m		 12m 27s
Performed as RX
Matthew Averill 08/14/2014 Vintage CF Heavy Annie 50-40-30-20-10
Heavy Rope
Med ball situps (20/14)		 8m 52s
Performed as RX
Matthew Averill 08/13/2014 Vintage CrossFit None 50 Russian KB Swings (to eye level) - 70/53
20 10m shuttle runs (forward one way, backwards the other way)
35 Russian KBS
20 10m shuttle runs (forward one way, backwards the other way)
20 Russian KBS
20 10m shuttle runs (forward one way, backwards the other way)		 8m 12s
Performed as RX
Matthew Averill 08/12/2014 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 01s
Performed as RX
Matthew Averill 08/12/2014 Vintage CrossFit None CrossFit Baseline
Row 500m
40 squats
30 situps
20 pushups
10 pullups
rest exactly one minute then
10 pullups
20 pushups
30 situps
40 squats
Row 500m		 9m 47s
Performed as RX
Matthew Averill 08/12/2014 Vintage CrossFit None 3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from above the knee
then
5 sets (65-70% of 1RM)
1 Snatch High Pull from the ground + 1 Power Snatch from the ground (touch and go)		 135 lbs
155 lbs
Performed as RX
Matthew Averill 08/04/2014 Vintage CrossFit None -Review missing and dropping the bar both forwards and backwards

5 sets at 50% of 1RM or less
2 high pulls from the hip + 1 hip power snatch

then

5 sets at 70-80% of 1RM
2 reps snatch grip deadlifts with:
pause below the knee
pause at upper thigh
then stand to extension		 115 lbs
185 lbs
Performed as RX
Matthew Averill 08/04/2014 Vintage CrossFit None In 3 minutes:
50 squats
Run 200m
Max reps KB Swings (53/36)
rest 1 minute
In 3 minutes:
40 squats
Run 200m
Max steps walking lunge with KB
rest 1 minute
In 3 minutes:
30 squats
Run 200m
Max rep 6" burpees

Scores is KB Swings + Lunges + Burpees		 85 reps
Performed as RX
Matthew Averill 08/03/2014 Vintage CF None MFFL 1.4
"50's"

5 Rounds of:
50 Cal row
50 Situps
50 Lunges		 29m 36s
Performed as RX
Matthew Averill 08/01/2014 Vintage CrossFit None 10 Power Cleans 155/105
10 Front Squats
Run 200m
8 Power Cleans
8 Front Squats
Run 200m
6 Power Cleans
6 Front Squats
Run 200m
4 Power Cleans
4 Front Squats		 6m 16s
Performed as RX
Matthew Averill 08/01/2014 Vintage CrossFit VW 36 Wall Balls (M 20/F 14)
then
3 rounds of
10 Power Cleans (M 95/F 65)
10 Pullups
then
Run 400m with wall ball
then
3 rounds of
10 thrusters (M 95/F 65)
10 bar facing burpees
then
56 KB Swings (M 53/F 36)		 17m 24s
Performed as RX
Matthew Averill 08/01/2014 Vintage CF None Every 90s
1 Snatch balance + 2 OHS

Increasing 10# each set to failure		 155-165-175-185-195-205-215-225-235-245-255 lbs
Performed as RX
Matthew Averill 07/31/2014 Vintage CrossFit None 5 rounds
7 deadlifts 225/155 (advanced 275/185)
30 squats
7 HSPU (advanced strict)		 8m 15s
Performed as RX
Matthew Averill 07/30/2014 Vintage CrossFit None 15 Shoulder to overhead 135/95
10 Burpee Box Jumps 30/24
5 Rope Climbs
10 Burpee Box Jumps
15 Shoulder to overhead		 4m 23s
Performed as RX
Matthew Averill 07/28/2014 Hatt Ranch 2014 Games 21-15-9 Complex 8 Deadlift (155)
7 Cleans
6 Snatch
8 Pull ups
7 C2B Pull ups
6 Bar MU
6 Deadlift
5 Cleans
4 Snatch
6 Pull ups
5 C2B Pull ups
4 Bar MU
4 Deadlift
3 Cleans
2 Snatch
4 Pull ups
3 C2B Pull ups
2 Bar MU		 10m 08s
Performed as RX
Matthew Averill 07/28/2014 Vintage CrossFit None Overhead Squat 3-3-3-3-3 185-205-225 lbs
Performed as RX
Matthew Averill 07/28/2014 Vintage CrossFit Mini Triple 3 2 rounds for time of:
Row 500m
50 Double Unders
800m run		 13m 48s
Performed as RX
Matthew Averill 07/27/2014 Hatt Ranch None Front Squat 3-3-2-2-1-1-1 205-225-255-275-295-305-315 lbs
Performed as RX
Matthew Averill 07/25/2014 Vintage CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 7 rounds 20 reps
Performed as RX
Matthew Averill 07/24/2014 Vintage CrossFit None 3 Rounds
Row 300m
50 DU
12 Toes to bar		 6m 07s
Performed as RX
Matthew Averill 07/24/2014 Vintage CrossFit None Back Squat 10-10-10
Advanced: shoot for 70%-75%-80%		 255-275-290(7) lbs
Performed as RX
Matthew Averill 07/23/2014 Vintage CrossFit None 5 work sets
3 Push Press + 1 Split Jerk		 165-185-205-215-225 lbs
Performed as RX
Matthew Averill 07/23/2014 Vintage CrossFit None 3 Rounds
30 KB Swings (53/35)
30 Box Jumps (20/16) 		6m 30s
Performed as RX
Matthew Averill 07/21/2014 Vintage CrossFit None 3 Rounds:
20m Walking Lunge with sandbag on back (50/30)
200m run
20 back squats with sandbag		 6m 28s
Performed as RX
Matthew Averill 07/20/2014 Hattranch None EMOM

1 Push-Jerk

Start light, increase +10#/+5# each minute until failure		 255 lbs
Performed as RX
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