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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 12/27/2017 Vintage CrossFit None AMRAP 12 Minutes
20 Front Squats 135/95lbs
20 Box Jump Overs 24/20
20 Pull Ups

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx		 3 rounds 8 reps
Performed as RX
Matthew Averill 12/23/2017 Vintage CrossFit 12 Days of Christmas WOD 2017 12 Days of Christmas
1 Thruster
2 Front Squats
3 Shoulder to Overhead
4 Deadlifts
5 Bar Facing Burpees
6 Pull Ups
7 Push Ups
8 Air Squats
9 Toes to Bar
10 Handstand Push Ups
11 Overhead Squats
12 Power Snatch

Rx: 135/95
Int: 115/75
Beg: 95/65

QuickFit

1 D-Ball Ground to Overhead
2 D-Ball Squat
3 D-Ball Cleans
4 D-Ball Deadlifts
5 Burpees over D-Ball
6 Ring Rows
7 Push Ups
8 Air Squats
9 Hanging Knee Raise
10 Dumbbell Push Presses (2 DBs)
11 Dumbbell Squats (2 DBs)
12 Dumbbell Snatch (Single DB)		 24m 41s
Performed as RX
Matthew Averill 12/20/2017 Vintage CrossFit None 3 Rounds
30 Single Arm Push Press 50/35lbs
(15 per side)
20 Box Jump Overs 24/20"
15 Handstand Push Ups

The Push press should be unbroken for at least the first round. HSPU should remain 3 sets or less the entire WOD.

Beginner: 35/20#; 20/16"; 5 Wall Walks or 5x Kick Up + :10 HS Hold
Intermediate: Reduce HSPU ROM or Volume
Advanced: Rx		 9m 00s
Performed as RX
Matthew Averill 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 12m 19s
Performed as RX
Matthew Averill 12/17/2017 Vintage CrossFit None For time
4-3-2-1 Sled Push (M 45/F empty) (Down and back driveway is 1 - light weight that you can move quickly)
4-3-2-1 Rounds of "Cindy" 5 Pull ups/10 Push Ups/15 Squats (scale 5 ring rows, 5-10 box push ups, 10-15 squats)

 12m 34s
Performed as RX
Matthew Averill 12/15/2017 Vintage CrossFit None Push Jerk
5x5 @ 65%		 185 lbs
Performed as RX
Matthew Averill 12/15/2017 Vintage CrossFit None AMRAP 7 Minutes
100/75 Calories on Row or 80/55 Cal on Bike
Max Wallballs in remaining time 20/14lbs

5 minute cap for row/bike!

Beginner: 75/50 Calorie Row or 60/40 Cal Bike; 14/10 to Rx target height
Intermediate/Advanced: Rx

Score is calories + wall ball reps		 161 reps
Performed as RX
Matthew Averill 12/13/2017 Vintage CrossFit None For time
75/50 Heavy Jump Rope
Run 600m
20 V-Ups
200m D-Ball Carry in front of body, doesn't have to unbroken
20 V-Ups
Run 600m
75/50 Heavy Jump Rope
 11m 08s
Performed as RX
Matthew Averill 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 275 lbs
Performed as RX
Matthew Averill 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 3m 55s
Performed as RX
Matthew Averill 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx
 4 rounds 27 reps
Performed as RX
Matthew Averill 12/11/2017 Vintage CrossFit None Unbroken or until failure (Beginners can start at 1 and work their way up until failure. Focus on maintaining hollow swing rhythm)
10-1-10
Toes to Bar

Rest as needed between sets		 1h 40m 00s
Performed as RX
Matthew Averill 12/11/2017 Vintage CrossFit None Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus. 		42 reps
Performed as RX
Matthew Averill 12/10/2017 Crossfit Jaakarhu None Power Snatch
3-3-3-3-3

Touch and Go		 155-165-175-185-200 lbs
Performed as RX
Matthew Averill 12/06/2017 Vintage CrossFit None 5 rounds
In 3 minutes:
Ski 400/300m (or Bike 1200m/1000m for large classes)
21 Kettlebell Swings
Max reps kettlebell goblet squats in remaining time
Rest 1:00		 60 reps
Performed as RX
Matthew Averill 12/05/2017 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 6m 43s
Performed as RX
Matthew Averill 12/05/2017 Vintage CrossFit None Back Squat 5RM 295 lbs
Performed as RX
Matthew Averill 12/04/2017 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 235 lbs
Performed as RX
Matthew Averill 12/04/2017 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 5 rounds 10 reps
Performed as RX
Matthew Averill 12/03/2017 Vintage CrossFit Kalsu For Time
100 Thrusters 135/95
*Start with 5 Burpees, then perform 5 Burpees every min on the minute until finished		 32m 28s
Performed as RX
Matthew Averill 12/01/2017 Vintage CrossFit None For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16" Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx		 8m 53s
Performed as RX
Matthew Averill 12/01/2017 Vintage CrossFit None Front Squat 1RM 295 lbs
Performed as RX
Matthew Averill 11/30/2017 Vintage CrossFit None AMRAP 5 Minutes X 3
Ski 500/400m
30 High Plank Knee to Opposite Elbow
10 Push Ups (Advanced 20)
Max Reps Wall Balls in remaining time

Rest 1:00		 80 reps
Performed as RX
Matthew Averill 11/29/2017 Vintage CrossFit None Push Press 1RM 240 lbs
Performed as RX
Matthew Averill 11/29/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65		 6 rounds 230 reps
Performed as RX
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