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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 11/20/2017 Vintage CrossFit None AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups		 5 rounds 277 reps
Performed as RX
Matthew Averill 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#		 9m 24s
Workout Scaled
Matthew Averill 11/17/2017 Vintage CrossFit None 3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge		 12m 40s
Performed as RX
Matthew Averill 11/15/2017 Vintage CrossFit None Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017		 185-185-195-205(3) lbs
Performed as RX
Matthew Averill 11/15/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
Rest 2:00

10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups

Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx

Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.

Continue where you leave off each AMRAP		 6 rounds 11 reps
Performed as RX
Matthew Averill 11/14/2017 Vintage CrossFit None 10 Rounds
3 Power Cleans 185/125lbs
15 Wallballs 20/14lbs

Target Time: 8-12 Minutes. Attempt to stay unbroken on wall balls for as long as possible.

Beginner: 115/65; 8 Wall Balls 14/10 to 10/9'
Intermediate: 155/105; 12 Wall Balls Rx
Advanced: Rx		 14m 43s
Performed as RX
Matthew Averill 11/13/2017 Vintage CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups

Beginner: 70/50% bodyweight; Banded Strict Pullups
Intermediate: 80/60% bodyweight; Rx Pullups
Advanced: 100/70% bodyweight		 161 reps
Performed as RX
Matthew Averill 11/08/2017 Vintage CrossFit None 10 Rounds
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)

Rest :30

Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx
 12m 44s
Performed as RX
Matthew Averill 11/08/2017 Vintage CrossFit None Push Press
4x2 @ 90%		 205-210-210-210 lbs
Performed as RX
Matthew Averill 11/07/2017 Vintage CrossFit None Run 800m
100 Wallballs 20/14lbs
Run 800m

Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx

Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. 		11m 36s
Workout Scaled
Matthew Averill 11/07/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 65%
 235 lbs
Performed as RX
Matthew Averill 11/06/2017 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75

This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed. 		129 reps
Performed as RX
Matthew Averill 11/02/2017 Vintage CrossFit None 4 Rounds
50' Back Rack Walking Lunge 135/95lbs (16 steps alternating step forward lunge)
15 Box Jump Overs 24/20"
15 Toes to Bar

Be careful to get your knees up on the box jumps, especially after lunges! Toes to bar should be scaled to allow 3+ reps at a time. Target is <12 minutes.

Beginner: 85/55; 20/16"; 15 Hanging Knee Raises
Intermediate: 115/80#; Rx; 8-10 Toes to Bar
Advanced: Rx		 10m 42s
Performed as RX
Matthew Averill 11/02/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 235 lbs
Performed as RX
Matthew Averill 11/01/2017 Vintage CrossFit None AMRAP 25 Minutes
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU

This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.

Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx		 7 rounds 60 reps
Performed as RX
Matthew Averill 11/01/2017 Vintage CrossFit None Push Press 3-3-3-3 @ 85% 205 lbs
Performed as RX
Matthew Averill 10/21/2017 2017 Energy Games Track Triplet Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 100#
Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 100#
Run 1 Lap
 11m 10s
Performed as RX
Matthew Averill 10/21/2017 2017 Energy Games 1K Row Row 1000m 3m 23s
Performed as RX
Matthew Averill 10/21/2017 2017 Energy Games Double Up AMRAP 8
Buy In: Row 1000m
In Remaining time AMRAP
3 Thrusters 95#
3 Chest to Bar Pullups
6 Thrusters 95#
6 Chest to Bar Pullups
9 Thrusters 95#
9 Chest to Bar Pullups
12/12, 15/15, etc		 52 reps
Performed as RX
Matthew Averill 10/21/2017 2017 Energy Games Sandbag Sprint AMRAP 3: 6x180 Sandbag Sprint followed by max distance sandbag lunge
 150 ft
Performed as RX
Matthew Averill 10/21/2017 2017 Energy Games Bike Pyramid Bike 24/18 Cal
16 Toes to Bar
8 Overhead Squats, 115/75
100 Double Unders
8 Overhead Squats, 115/75
16 Toes to Bar
Bike 24/18 Cal
 8m 10s
Performed as RX
Matthew Averill 10/09/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 15m 55s
Performed as RX
Matthew Averill 10/09/2017 Vintage CrossFit None Squat Snatch 1RM 215 lbs
Performed as RX
Matthew Averill 10/08/2017 Hattranch Crossfit.com 171007 Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge		 8 rounds 115 reps
Performed as RX
Matthew Averill 10/05/2017 Vintage CrossFit None 2016 Regionals
Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/105lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap		 11m 02s
Performed as RX
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