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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 06/25/2014 Vintage CrossFit None 15-12-9-6-3
Power Snatch 95/65
Box Jump Overs 24/20		 4m 57s
Performed as RX
Matthew Averill 06/24/2014 Vintage CrossFit Running Run 200m
5 Power Cleans (135/95)
10 Front Squats
5 Push Jerks
20 Pullups
Run 400m
5 Power Cleans (135/95)
10 Front Squats
5 Push Jerks
20 Pullups
Run 200m		 7m 16s
Performed as RX
Matthew Averill 06/23/2014 Vintage CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 420 reps
Performed as RX
Matthew Averill 06/22/2014 None Paul Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards		 23m 56s
Performed as RX
Matthew Averill 06/22/2014 Vintage CF Oly class Part 1 3 attempts at Heavy Press Complex of:

3 Strict Press
3 Push-press
3 Push-Jerk
3 Split Jerk

Must be unbroken		 115-135-145 lbs
Performed as RX
Matthew Averill 06/22/2014 Vintage CF Oly class Part 2 7 min EMOM
1 Pwr Clean
1 Push-Jerk
1 Split Jerk
20 m Overhead carry		 185 lbs
Performed as RX
Matthew Averill 06/19/2014 Vintage CrossFit None AMRAP 12
2 Rope Climbs (scale to 5 Knee to elbow + 5 Jumping Pullups)
12 HSPU
200m run		 4 rounds 12 reps
Performed as RX
Matthew Averill 06/18/2014 Vintage CrossFit None 30 Bar facing burpees
60 second handstand hold
30 Shoulder to overhead (115/75)
60 Situps
30 Calorie Row		 8m 33s
Performed as RX
Matthew Averill 06/18/2014 Vintage CrossFit None Back Squat 4-4-4-4-4-4 at 80% + 5-15# over weight used on 6/6 300-300-300 lbs
Performed as RX
Matthew Averill 06/17/2014 Vintage CrossFit None 7 Rep Bear Complex (135/95)
21 Pullups
7 Rep Bear Complex
15 Pullups
7 Rep Bear Complex
9 Pullups		 8m 25s
Performed as RX
Matthew Averill 06/17/2014 Vintage CrossFit None Back Squat 5-5-5-5-5 75% + 5-15# over weight used on 6/4 275 lbs
Performed as RX
Matthew Averill 06/17/2014 Vintage CrossFit None EMOM 10
Even: 3 Power Snatch (advanced touch and go)
Odd: 6-12 Toes to bar (pick a number you can maintain)		 165 lbs
lbs
Performed as RX
Matthew Averill 06/15/2014 Vintage CF Granite Games Qualifiier 1 16 min. AMRAP

50 Cal Row
20 Pullups
40 Back Squat 135#
20 Pullups
30 Front Squat 115#
20 Pullups
20 Overhead Squats 95#
20 Pullups		 1 rounds 18 reps
Performed as RX
Matthew Averill 06/15/2014 Vintage CF Oly WOD 061514 7 min. EMOM

1 Clean
2 Front Squats
1 Jerk

10m Bear Crawl Forward
10m Bear Crawl Backward		 185 lbs
Performed as RX
Matthew Averill 06/14/2014 Vintage CF Invictus Comp 061314A A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 60, 70, 80, 85, 90
 175-205-235-250-265 lbs
Performed as RX
Matthew Averill 06/14/2014 Vintage CF Invictus Comp 061314B B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to todays heaviest set.
 135-165-185-195-205-215(f) lbs
Performed as RX
Matthew Averill 06/14/2014 Vintage CF Invictus Comp 061314C C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds		 53# KBs lbs
115-135-145(7)-135 lbs
Performed as RX
Matthew Averill 06/14/2014 Vintage CF Invictus Comp 061314D D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed		 8 reps
Performed as RX
Matthew Averill 06/10/2014 Vintage CF Invictus Comp 061014A A.
Every minute, on the minute, for 12 minutes:
Minute 1 Strict Handstand Push-Ups x 4-10 reps
(if youre proficient, aim for the high end of the range, if you dont have them yet, perform 3 reps of negatives a 4-6 second eccentric on each rep)
Minute 2 L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 Unbroken Double-Unders x 30-40 reps		 12m 00s
Performed as RX
Matthew Averill 06/10/2014 Vintage CF Invictus Comp 061014B Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
 135-145-155-165-175-185-195-205-215-225 lbs
Performed as RX
Matthew Averill 06/10/2014 Vintage CF Invictus Comp 061014C C.
Strict Overhead Press
* Set 1 5 reps @ 50%
* Set 2 5 reps @ 60%
* Set 3 5 reps @ 70%
* Set 4 3 reps @ 85-90%
* Set 5 3 reps @ 85-90%
* Set 6 3 reps @ 85-90%
* Set 7 10 reps @ 55-65%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
 95-115-135-160-155-155-115 lbs
Performed as RX
Matthew Averill 06/09/2014 Vintage Crossfit Invictus Comp 060914A Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.		 185-205-225-235-245-255 lbs
Performed as RX
Matthew Averill 06/09/2014 Vintage Crossfit Invictus Comp 060914B Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.
 135(3)-145(2)-155(3) lbs
Performed as RX
Matthew Averill 06/01/2014 Vintage CrossFit None For Time:
1000m Row
EMOM 20 Double-unders		 7m 41s
Performed as RX
Matthew Averill 05/30/2014 Vintage CrossFit None AMRAP 7
3-6-9-etc
Deadlift 225/155
HSPU		 98 reps
Performed as RX
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