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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 12/15/2013 Vintage crossfit Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 30m 06s
Performed as RX
Matthew Averill 12/14/2013 Vintage CrossFit None 25 calorie air dyne
15 deadlift (225/135)
20 cal air dyne
12 dead lift
15 cal air dyne
9 dead lift
10 calorie air dyne
6 dead lift
5 cal air dyne
3 dead lift		 5m 43s
Performed as RX
Matthew Averill 12/13/2013 Vintage CrossFit None 400m run with sandbag
30 T2B
400m run with sandbag
30 HR Pushups
15 Sandbag Getups
30 HR Pushups		 11m 24s
Performed as RX
Matthew Averill 12/13/2013 Vintage CrossFit None 5 Sets
3 Push Press + 1 Split Jerk		 215 lbs
Performed as RX
Matthew Averill 12/11/2013 Vintage CrossFit None For time:
100 KB Swings (53/36)
Starting at 1:00, every minute perform 10 jumping lunges		 4m 23s
Performed as RX
Matthew Averill 12/11/2013 Vintage CrossFit None 4 Rounds:
400m run
21 Wall Balls
9 Hang Power Snatches (95/65) (each rep starts below the knee)		 13m 38s
Performed as RX
Matthew Averill 12/09/2013 Vintage CrossFit None 24 C2B Pullups
20 Burpee lateral box jump overs (20/16)
18 C2B
20 Burpee lateral box jump overs
12 C2B
20 Burpee later box jump overs
6 C2B		 9m 38s
Performed as RX
Matthew Averill 12/06/2013 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3-3		 225-245-255-265-275 lbs
Performed as RX
Matthew Averill 12/06/2013 Vintage CrossFit None 500m row
400m run
100 Double Unders
25 Burpees		 9m 00s
Performed as RX
Matthew Averill 12/05/2013 Vintage CrossFit None 4 Rounds for time
15 Hand Release Pushups
15 KB Swings (53/36)
15 Box Jumps (24/20) - Games Standards (hip open on top)		 6m 14s
Performed as RX
Matthew Averill 12/04/2013 Vintage CrossFit None 10m AMRAP
10 Deadlifts (135/95) (scale to 50% of heaviest triple)
10 Front Squats
10x10m run
10 Ring Dips		 3 rounds 20 reps
Performed as RX
Matthew Averill 12/04/2013 Vintage CrossFit None Deadlift 3-3-3-3-3
Increase across all sets		 335 lbs
Performed as RX
Matthew Averill 12/02/2013 Vintage CrossFit None For time:
100 DU
35 Wall Balls
15 Clean and Jerks (165/115)
35 Wall Balls
100 DU		 12m 32s
Performed as RX
Matthew Averill 12/01/2013 Vintage Crossfit Box jump max height in inches 47 in
Performed as RX
Matthew Averill 11/29/2013 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 21m 27s
Performed as RX
Matthew Averill 11/27/2013 Vintage CrossFit None 15m AMRAP
500m row
7 Dual KB Clean and Jerks (53/36) 		4 rounds 41 reps
Performed as RX
Matthew Averill 11/27/2013 Vintage CrossFit None 2 sets of 20 steps weighted overhead Walking Lunge 160 lbs
Performed as RX
Matthew Averill 11/26/2013 Vintage CrossFit None For time:
50 Front Squats (45/35)
40 KB Swings (53/36)
30 Chest to bar pullups
20 Burpees onto stacked plates
10 Squat Snatch (115/75) (athlete loads plates onto bar after burpees)		 8m 11s
Performed as RX
Matthew Averill 11/25/2013 Vintage CrossFit None 800m run
15 Push Jerks (135/95)
3 Burpee Pullovers (Scale to 3x (1 Burpee + 3 K2E)
400m run
10 Push Jerks
3 Burpee Pullovers
200m run
5 Push Jerks
3 Burpee Pullovers		 9m 23s
Performed as RX
Matthew Averill 11/25/2013 Vintage CrossFit None Push Jerk 3-3-3-3-3 225 lbs
Performed as RX
Matthew Averill 11/24/2013 Vintage CrossFit None Overhead squat 1RM 255 lbs
Performed as RX
Matthew Averill 11/22/2013 Vintage CrossFit None AMRAP 7
Wall Balls
On the minute, perform 5 Deadlifts (225/155)
Start with Wall Balls, score is total wall balls		 126 reps
Performed as RX
Matthew Averill 11/20/2013 Vintage CrossFit None For Time:
50 Back Squats (155/105)
Ascending Shuttle runs on the minute
0:00 - 2x10m shuttle run
1:00 - 4x10m
2:00 - 6x10m etc until athlete completes 50 squats or is unable to finish the shuttle runs in the minute		 3m 54s
Performed as RX
Matthew Averill 11/19/2013 Vintage CrossFit None 15-12-9 reps of:
Handstand Pushups
Chest to bar pullups
Begin with 30 Double Unders and perform 30 DU after each round (120 total)
Advanced athletes (those who can perform 15 unbroken HSPU) should do 21-15-9		 8m 48s
Performed as RX
Matthew Averill 11/19/2013 Vintage CrossFit None 5 rounds for total distance
Row 40s, rest 20s		 1,019 m
Performed as RX
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