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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 05/21/2018 Vintage CrossFit None Zero Bounce Deadlift 3x4
@80-90% of 1RM		 365-385-395 lbs
Performed as RX
Matthew Averill 05/16/2018 Vintage CrossFit None WOD
6 rounds each with a partner, alternate after each full round
6 Burpees
9/6 Calorie Ski
18 Air Squats		 13m 18s
Performed as RX
Matthew Averill 05/15/2018 Vintage CrossFit None 2 Rounds of "DT"
Rest :90
3 Rounds of "DT"
Rest :90
2 Rounds of "DT"

Beginner: 85/55#
Intermediate: 125/85#
Advanced: 155/105#		 15m 46s
Performed as RX
Matthew Averill 05/15/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
5x5
(Heavier than last time)

Compare to 5/1/2018		 165-185-205-215-225 lbs
Performed as RX
Matthew Averill 05/11/2018 Vintage CrossFit None Push Press
2-2-2-2-2
Build weight over sets

Compare to 4/27/2018		 195-200-205-210-215 lbs
Performed as RX
Matthew Averill 05/10/2018 Vintage CrossFit None AMRAP 4:00 x 3
50 Wallballs 20/14lbs
Max Ring Muscle Ups in remaining time

Rest 2:00

Beginner: 35 Wall Balls, 14/10#; Ring Rows with feet on floor
Intermediate: Ring Rows with feet on box
Advanced: Rx		 23 reps
Performed as RX
Matthew Averill 05/10/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5
(Heavier than last time)

Compare to 4/26/2018		 145-155-160-165-170 lbs
Performed as RX
Matthew Averill 05/09/2018 Vintage CrossFit None Back Squat 7-7-7 @ 70% 255-265-275 lbs
Performed as RX
Matthew Averill 05/09/2018 Vintage CrossFit None 4 Rounds
75 Double Unders
15 HSPU
7 Squat Clean Thrusters 155/105lbs

Scale the volume to allow you to finish under 4 minutes per round. Handstand Push Ups should be completed in 3 sets or less per round so scale volume appropriately.

Beginner: 25 Penguin Jumps + 50 Singles; 15 Double Dumbbell Push Press or :60 Handstand Hold; 85/55#
Intermediate: 30-40 DU; 6-9 HSPU or Reduced ROM (Scale volume before scaling ROM!); 125/80#
Advanced: Rx		 19m 41s
Performed as RX
Matthew Averill 05/08/2018 Vintage CrossFit None Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to Tuesday, 4/24/2018		 235 lbs
Performed as RX
Matthew Averill 05/08/2018 Vintage CrossFit None For Time
40 Toes to Bar
30 Front Rack Walking Lunge Steps 95/65lbs
20 Bar Muscle Ups
Run 800m

Time cap: 18 minutes

Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups
Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+
Advanced: Rx		 11m 35s
Performed as RX
Matthew Averill 05/07/2018 Vintage CrossFit None Zero Bounce Deadlift 4-4-4-4
@ 75-85% of 1RM		 325-335-345-355 lbs
Performed as RX
Matthew Averill 05/04/2018 Vintage CrossFit None Split Jerk
1-1-1-1-1-1-1
Build weight over sets

Compare to 4/20/2018		 205-225-235-245-255-265-275 lbs
Performed as RX
Matthew Averill 05/03/2018 Vintage CrossFit None 5 Rounds
15/10 Calorie Bike
15 Deadlifts 225/155lbs
Rest :90 between rounds

Each round should be a sprint with deadlifts performed in 1-2 sets.

Beginner: 12/8 Cal; 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185 		18m 11s
Performed as RX
Matthew Averill 05/03/2018 Vintage CrossFit None Squat Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

Compare to 4/19/2018		 195 lbs
Performed as RX
Matthew Averill 05/02/2018 Vintage CrossFit None 10 Rounds
Run 100m
3 Squat Snatch at 70%

Power Snatch is acceptable if there are mobility issues but you should still focus on fast bar turnover and getting under the bar. 		18m 20s
Performed as RX
Matthew Averill 05/02/2018 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 335 lbs
Performed as RX
Matthew Averill 04/19/2018 Vintage CrossFit None 15-12-9-6-3
Power Clean 95/65lbs
Toes to Bar
Run 200m

Run after each round, including the 3's.

Beginner: 75/50#; Hanging Knee Raise
Intermediate: 10-8-6-4-2 T2B
Advanced: Rx
Competitor: 115/75 (Only if you're confident you can go fast and unbroken on both PC & T2B in the Rx version.)
 7m 49s
Performed as RX
Matthew Averill 04/19/2018 Vintage CrossFit None Snatch
EMOM for 12 Minutes
1 Rep at 70-80%
 165-165-175-175-185-185-185-195-195-195-195-195 lbs
Performed as RX
Matthew Averill 04/16/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3
@70-82.5% of 1RM
 365 lbs
Performed as RX
Matthew Averill 04/16/2018 Vintage CrossFit None Every 4:00 for 20:00
Run 600m

Score is total running time		 9m 54s
Performed as RX
Matthew Averill 04/11/2018 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 80% 295-295-300-300-300 lbs
Performed as RX
Matthew Averill 04/11/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 T2B
15 KB Swings 53/35lbs

Beginner: 10 Hanging Knee Raises; 35/18#
Intermediate: 6 Toes to Bar (Quality movement over volume!)
Advanced: Rx		 13m 12s
Performed as RX
Matthew Averill 04/10/2018 Vintage CrossFit None Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%		 245 lbs
Performed as RX
Matthew Averill 04/10/2018 Vintage CrossFit None For Time
100 Double Unders
27 Deadlifts 225/155lbs
21 Ring Dips
27 Box Jump Overs 30/24"
100 Double Unders

Time cap: 14 minutes

Beginner: 150 Single Unders; 155/95; 20/16"; Perfect Push Ups
Intermediate: 50 Double Unders; 185/125#; 24/20"; 12/8 Ring Dips (Quality ROM over volume!)
Advanced: Rx		 8m 48s
Performed as RX
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