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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 01/21/2019 Vintage CrossFit None AMRAP 4 Minutes x 3
15 Power Snatch 75/55lbs
15 Box Jump Overs 24/20"
15 Push Ups
Rest 2:00

Re-start the AMRAP each interval.

Beginner: 55/35#; Box Step Overs or Lower box height; Box Push Ups
Intermediate/Advanced: Rx		 196 reps
Performed as RX
Matthew Averill 01/21/2019 Vintage CrossFit None 6 Rounds For Time
6 Sumo DLHP 115/75lbs
9 Lateral Bar Burpees
12 Pull Ups

This should be a fast WOD so pick a weight and pull up amount you can perform unbroken for at least a few rounds. Target time is <12 minutes.

Beginner: 75/45; 8 Ring Rows
Intermediate: 95/60; 6-8 Pull Ups
Advanced: Rx		 10m 50s
Performed as RX
Matthew Averill 01/14/2019 Vintage CrossFit None 3 rounds
Ski 300m
Run 600m
10 Burpee Box Jump Overs/Step Overs

Rest 2:00		 16m 33s
Performed as RX
Matthew Averill 01/10/2019 Vintage CrossFit None 5 Rounds
40 Double Unders
10 Kipping Handstand Push Ups
10 Deadlift 185/115lbs
Rest :60		 9m 27s
Performed as RX
Matthew Averill 01/09/2019 Vintage CrossFit None 2 rounds
Row 40/30 Cal
30m Sled Push (driveway there and back)
Row 40/30 Cal
30 Alternating Dumbbell Snatch

Rest 3:00		 15m 20s
Performed as RX
Matthew Averill 01/08/2019 Vintage CrossFit None AMRAP 10 Minutes
30 Sit Ups
10 Front Squats 135/95lbs

Beginner: 85/50#
Intermediate: 115/75#
Advanced: Rx		 6 rounds 24 reps
Performed as RX
Matthew Averill 01/08/2019 Vintage CrossFit None Back Squat 5x5 @ 90% 5RM 275-285-295-300-300 lbs
Performed as RX
Matthew Averill 01/07/2019 Vintage CrossFit None Power Clean
3 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 31 reps
Performed as RX
Matthew Averill 01/07/2019 Vintage CrossFit None 4 rounds for time of
Run 400m
40' Handstand Walk

Beginner: 40' Forward + Backward Bear Crawl
Intermediate: :40 Handstand Hold or 20 Hand Lifts or Shoulder Taps
Advanced: Rx		 9m 11s
Performed as RX
Matthew Averill 12/11/2018 Vintage CrossFit None For Time
100 Wallballs 20/14lbs
50 Bar Facing Burpees

Time cap: 15 minutes

Beginner: 80 WB @ 14/10#; 40 Burpees
Intermediate/Advanced: Rx		 8m 45s
Performed as RX
Matthew Averill 12/10/2018 Vintage CrossFit None For Time
1 Mile Run
20 Front Squat 145/100lbs
20 Handstand Push Ups
15 Front Squat
15 Handstand Push Ups
10 Front Squat
10 Handstand Push Ups

The mile run should be done at 80-90%, then we are looking for 2 sets or less on both the front
squats and handstand push ups.

Beginner: 85/55; 4-3-2 Wall Walks
Intermediate: 115/75; 10-7-4 HSPU
Advanced: Rx		 14m 24s
Performed as RX
Matthew Averill 12/10/2018 Vintage CrossFit None Power Clean Singles @ 70-75%
Drop and Reset

5 Rounds
:60 on, 2:00 off

The goal here is maximum reps without a large degradation in form.		 51 reps
Performed as RX
Matthew Averill 12/04/2018 Vintage CrossFit None 5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs

S2OH should be completed in 2 sets or less for all five rounds.

Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105		 12m 27s
Performed as RX
Matthew Averill 12/04/2018 Vintage CrossFit None 5RM Back Squat 315 lbs
Performed as RX
Matthew Averill 12/03/2018 Vintage CrossFit None 2 Rounds
40/30 Calorie Bike
20 Hang Clean and Jerk 115/75lbs

Athletes should emphasize hanging on for big sets with the barbell. The goal is 2 sets each round.

Beginner: 25/15 Calories; 75/45#
Intermediate: 30/20 Calories, 95/60#
Advanced: Rx		 7m 19s
Performed as RX
Matthew Averill 12/03/2018 Vintage CrossFit None 1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
 230 lbs
Performed as RX
Matthew Averill 11/29/2018 Vintage CrossFit None 12-9-6-3
Strict Handstand Push Ups
Power Snatch 95/65lbs

Beginner: Seated strict dumbbell press or 4-3-2-1 Wall Walks; 75/45#
Intermediate: Kipping HSPU or reduced ROM SHSPU; 85/55#
Advanced: Rx		 3m 31s
Performed as RX
Matthew Averill 11/29/2018 Vintage CrossFit None AMRAP 10
30 Double Unders
10 Wall Balls
 8 rounds 37 reps
Performed as RX
Matthew Averill 11/28/2018 Vintage CrossFit None 5 rounds for time of:
10 Kettlebell Swings
10/7 Push Ups
30m Sled Push
10/7 Push Ups
10 Kettlebell Swings

Rest 1:00 between rounds

Load the sled to a moderate weight so you can perform the push with running steps that are challenging to maintain		 14m 26s
Performed as RX
Matthew Averill 11/27/2018 Vintage CrossFit None 8 rounds for time of
Bike 12/8 Calories
8 Alternating Dumbbell Snatches
8 V-Ups		 12m 04s
Performed as RX
Matthew Averill 11/25/2018 Vintage CrossFit None 10 Rounds, starting every 3 minutes
150/120m Row
1 Squat Snatch (85%+)
200m Run
- Rest Remaining -
*Score is your Fastest and Slowest Round		 3m 37s
Performed as RX
Matthew Averill 11/12/2018 Vintage CrossFit None 3 Rounds
60 Double Unders
40 Walking Lunge with Plate Overhead, 45/25
20/12 Calorie Bike		 10m 08s
Performed as RX
Matthew Averill 11/08/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Power Snatch 115/75lbs
7 Chest to Bar Pull Ups

Beginner: 85/50#; Jumping Chest to Bar Pull Ups (head 6" below bar)
Intermediate: 100/65#; 5 Chin over Bar Pull Ups or C2B PU
Advanced: Rx		 5 rounds 6 reps
Performed as RX
Matthew Averill 11/08/2018 Vintage CrossFit None Push Press
4x3 @ 70%+ 1RM Jerk
 155-165-170-175 lbs
Performed as RX
Matthew Averill 11/06/2018 Vintage CrossFit None 8 Rounds

2 Squat Clean and Jerk 185/115lbs
4 Bar Muscle Ups
40' HS Walk or 40' Bear Crawl as 20' out and back

Time cap: 20:00

Beginner: 135/85; 4 Strict Chin Ups
Intermediate: 160/100; 4 Unbroken C2B Pull Ups or 2 Bar Muscle Ups if performing singles; 20 Handstand Hand Lifts or Shoulder Taps
Advanced: Rx		 19m 29s
Performed as RX
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