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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 04/05/2018 Vintage CrossFit None Power Clean 1RM 275 lbs
Performed as RX
Matthew Averill 04/05/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx		 6m 36s
Performed as RX
Matthew Averill 04/04/2018 Vintage CrossFit None For total reps:
3:00 Row for Calories
1:00 rest
2:00 Dumbbell Burpee + Ground to Overhead
1:00 rest
1:00 Row for Calories
1:00 rest
2:00 Dumbbell Burpee + Ground to Overhead
1:00 rest
3:00 Row for Calories		 206 reps
Performed as RX
Matthew Averill 04/03/2018 Vintage CrossFit None 1RM Snatch 215 lbs
Performed as RX
Matthew Averill 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 8m 19s
Performed as RX
Matthew Averill 04/02/2018 Vintage CrossFit None Death by Ring Dips
Min 1 - 1 Dip
Min 2 - 2 Dips
Min 3 - 3 Dips
etc until failure

Rest as needed then repeat		 84 reps
Performed as RX
Matthew Averill 04/02/2018 Vintage CrossFit None Deadlift 5RM 385 lbs
Performed as RX
Matthew Averill 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 21m 40s
Performed as RX
Matthew Averill 03/29/2018 Vintage CrossFit None With a Partner
7 Rounds Each
2 Reps of (1 Ring MU + 2 Ring Dip)
12 Box Jump Overs 24/20"

Beginner: 15-sec Ring Support Hold or 5 Bench Dips; 12" Stack of Plates
Intermediate: 3 Ring Dips with 5-second hold at the top of each rep; 20/16"
Advanced: Rx		 12m 28s
Performed as RX
Matthew Averill 03/29/2018 Vintage CrossFit None Deadlift
3x12 @50-55% of 1RM
For Speed		 225-245-255 lbs
Performed as RX
Matthew Averill 03/29/2018 Vintage CrossFit None 4 Rounds
6 D-Ball Squats (Bear Hug)
8 Deficit or Paralette HSPU
10 Sandbag Cleans

Rest 3 mins

Pick a D-Ball weight that you can continue to move with		 20m 00s
Performed as RX
Matthew Averill 03/27/2018 Vintage CrossFit None Push Press 3-3-3-3-3 185-195-205-210-205 lbs
Performed as RX
Matthew Averill 03/27/2018 Vintage CrossFit None For Time
200m Run
5 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 50/35
15 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
25 Pullups
30 Single Arm Dumbbell Push Press
200m Run

Time Cap: 15 minutes

Beginner: 5 Strict Pull Ups; 15 Banded Pull Ups; 25 Ring Rows; 30/15#
Intermediate: 5 Chest to Bar Pull Ups; 15 Pull Ups; 25 Ring Rows; 40/25#
Advanced: Rx
Competitor: 10 Bar MU; 20 C2B; 30 Pull Ups		 10m 12s
Performed as RX
Matthew Averill 03/26/2018 Vintage CrossFit None EMOM for 15 Mins
1 Snatch Pull + Snatch
Start at 70% and build		 175 lbs
Performed as RX
Matthew Averill 03/26/2018 Vintage CrossFit None AMRAP 12 Mins
12 Dumbbell Snatch @ 50/35lbs
25 Abmat Sit Ups
30 Double Unders

Target: 4+ rounds for everyone, 5+ for advanced

Beginner: 40/25#; 50 Single Unders or 3 sets of 10 Singles + 1 DU Attempts
Intermediate: Rx
Advanced: 15 GHD Sit Ups		 5 rounds 0 reps
Performed as RX
Matthew Averill 03/22/2018 Vintage CrossFit None EMOM 10 Minutes
1 Squat Clean and Jerk
80%		 205-205-215-215-225-225-230-230-235-235 lbs
Performed as RX
Matthew Averill 03/22/2018 Vintage CrossFit None 5 Rounds
12 Pistols
9 Hang Power Snatch 95/65lbs
6 Bar Muscle Ups


Time cap: 15 Minutes
The goal is unbroken snatches and 2 sets or less on the muscle ups, scale volume appropriately.

Beginner: 12 Alternating Sandbag Box Step Ups; 65/35; 9/6 Calorie Ski
Intermediate: Pistols to box or Assisted using upright/band; 80/50#; Banded Bar Muscle Ups or 3 Chest to Bar Pull Ups with contact point as low as possible
Advanced: Rx		 11m 08s
Workout Scaled
Matthew Averill 03/15/2018 Vintage CrossFit None 10 Rounds
10 Lunges
8 Toes to Bar
6 Power Cleans 115/75lbs

Time cap: 15 Minutes. Scale Toes to bar Reps to a quantity you can perform unbroken while maintaining your hollow swing for at least two rounds. Power cleans should be touch and go most of the workout.


Beginner: 10 Lunges; 5 Hanging Knee Raise to L-Sit or Knee Tuck; 75/45
Intermediate: 5 Toes to Bar; 95/60
Advanced: Rx		 9m 34s
Performed as RX
Matthew Averill 03/15/2018 Vintage CrossFit None EMOM 10 Minutes
1 Squat Snatch
80%		 185-185-195-195-200-200-205(f)-205-205-205 lbs
Performed as RX
Matthew Averill 03/07/2018 Vintage CrossFit None SPLIT Jerk 3-3-3-3-3
Sets 3 & 4 should be heavy. Lower the weight to moderate for 5th set. 		235 lbs
Performed as RX
Matthew Averill 03/06/2018 Vintage CrossFit None AMRAP 15
Row 5 Calories
5 Wall Balls
Rest :30
Row 10 Calories
10 Wall Balls
Rest :30
15/15, 20/20, etc
Continue in this pattern with :30 rest after each round		 6 rounds 52 reps
Performed as RX
Matthew Averill 02/28/2018 Vintage CrossFit None AMRAP 12:00
3 Muscle Ups
6 Thrusters 135/95lbs
9 Strict Handstand Push Ups

Handstand Push Ups should be done in 2 sets or less.

Beginner: 6 challenging ring rows; 95/55; 9 Strict Dumbbell Shoulder Press, 35/20#
Intermediate: 3 strict ring pullups, pull the rings as low as possible to the chest/ribs/hips; 115/75; Reduced Volume or ROM Strict HSPU or Box Pike HSPU
Advanced: Rx		 4 rounds 0 reps
Performed as RX
Matthew Averill 02/16/2018 Vintage CrossFit None 10 rounds
7 Burpees (Advanced 10)
3 D-Ball Deadlifts
Gym Length D-Ball Carry (in front of body)		 10m 28s
Performed as RX
Matthew Averill 02/15/2018 Vintage CrossFit None 8 Rounds
30 Double Unders
3 Power Snatch 165/110lbs

Time cap: 12:00. Scale the power snatch weight at/below 80% of your 1RM.

Beginner: 50 Single Unders + DU attempt at the end of every set; 95/65
Intermediate: 20 DU; 125/85
Advanced: Rx		 10m 28s
Performed as RX
Matthew Averill 02/15/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime		 4m 28s
Performed as RX
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