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Athlete Date Location Workout Name DescriptionSort Results
Matthew Averill 11/11/2015 Vintage CrossFit Armistice Pt 2 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24/20)
100-meter sprint
22 pushups
22 box jumps (RX 24/20)
100-meter sprint
33 pushups
33 box jumps (RX 24/20)

*add 11 to the pushups and box jumps for each round		 3 rounds 125 reps
Performed as RX
Matthew Averill 08/21/2014 Vintage CrossFit None "Dennisovic"

Partner WOD - cuz it takes two

5 rounds - for the 5 am-ish birth

8 sandbag get-ups (Each. Break up however)
21 sandbag hang squat cleans (Each. Break up reps however)
400 m sandbag carry (together) - total of 2000 m (1.25 "Miles")
13 overhead sandbag lunges (Each. Break up however)		 47m 51s
Performed as RX
Matthew Averill 10/25/2015 Vintage CrossFit 2015 CrossFit Team Series Event 6 "RX"
For Time
30 Deadlifts (185/135)
30 Cal Row
30 OHS (95/65)

"Scaled"
For Time:
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 3m 30s
Performed as RX
Matthew Averill 09/01/2016 Vintage CrossFit None (based on max pushups)
<10
5 PU - :50 rest - 4 PU - :50 rest - 3 PU
10-20
8 PU - :50 rest - 7 PU - :50 rest - 6 PU
21-29
13 PU - :50 rest - 11 PU - :50 rest - 9 PU
30+
60% reps - :50 rest - 50% reps - :50 rest - 40% reps 		84 reps
Performed as RX
Matthew Averill 08/04/2014 Vintage CrossFit None -Review missing and dropping the bar both forwards and backwards

5 sets at 50% of 1RM or less
2 high pulls from the hip + 1 hip power snatch

then

5 sets at 70-80% of 1RM
2 reps snatch grip deadlifts with:
pause below the knee
pause at upper thigh
then stand to extension		 115 lbs
185 lbs
Performed as RX
Matthew Averill 12/23/2013 Crossfit Kent and Sussex 12 days of Christmas 1 HSPU
2 Box jumps (24/20)
3 Thrusters (42/30)
4 pull-ups
5 Burmese
6 T2B
7 wall balls (9/5)
8 kb swings (24/16)
9 double-unders
10 OH lunges (20/15)
11 hang power cleans (42/30)
12 snatches (42/30)		 23m 52s
Performed as RX
Matthew Averill 05/11/2015 Vintage Crossfit 2015 Regionals Workout #3 1 mile run
50 Overhead Squats (135/95)
100 GHD Situps
150 Double-unders
50 Sumo deadlift high-pulls (135/95)
100 Box Jump overs (24/20)

26 minute time cap		 27m 35s
Performed as RX
Matthew Averill 11/29/2014 None None 1 mile Run
EMOM 30 walking lunges		 17m 55s
Performed as RX
Matthew Averill 08/02/2013 Vintage CrossFit None 1 minute Airdyne for calories 53 reps
Performed as RX
Matthew Averill 07/07/2014 Vintage CrossFit None 1 minute Airdyne for total calories 58 reps
Performed as RX
Matthew Averill 02/27/2015 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 252 lbs
Performed as RX
Matthew Averill 02/06/2018 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 260 lbs
Performed as RX
Matthew Averill 04/30/2014 Vintage CrossFit None 10 Burpee Bar Muscle Ups (scaling is 15 Burpee C2B PU, 15 Burpee Pullups, 20 Burpee Jumping Pullups)
15 Front Squats (185/125) - from the ground
Run 800m with sandbag
15 Front Squats
10 Burpee Bar Muscle Ups		 11m 45s
Performed as RX
Matthew Averill 05/03/2013 Vintage CrossFit None 10 Clean and Jerks (M 135/F 95)
2 chest to bar pullups
8 Clean and Jerks
4 chest to bar pullups
6 Clean and Jerks
6 chest to bar pullups
4 Clean and Jerks
8 chest to bar pullups
2 Clean and Jerks
10 chest to bar pullups		 4m 52s
Performed as RX
Matthew Averill 05/09/2016 Vintage CrossFit Regionals Week Day 1 10 ground to overhead (135/85 lb.), by 2:00
8 ground to overhead (165/100 lb.), by 4:00
6 ground to overhead (185/115 lb.), by 6:00
4 ground to overhead (205/130 lb.), by 8:00
2 ground to overhead (225/145 lb.), by 11:00

Time cap: 11 minutes

Beginners Male: 95-115-135-155-175
Beginners Female: 55-65-75-85-95

Advanced: Squat Snatch with Rx Weights

Score is total reps completed		 25 reps
Performed as RX
Matthew Averill 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 9 rounds 12 reps
Performed as RX
Matthew Averill 09/22/2015 Vintage CrossFit None 10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 56 reps
Performed as RX
Matthew Averill 02/10/2016 Vintage CrossFit None 10 min AMRAP
150 Double Under Buy-in
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95)		 4 rounds 0 reps
Performed as RX
Matthew Averill 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 25 reps
Performed as RX
Matthew Averill 02/01/2016 Vintage CrossFit Tabata 11.4 10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*Follow Tabata protocol (20 sec work / 10 sec rest)		 97 reps
Performed as RX
Matthew Averill 02/06/2016 Vintage CrossFit None 10 min AMRAP
Inverted Burpees
*At 3 min run 800m before continuing		 58 reps
Performed as RX
Matthew Averill 05/16/2014 Crossfit C/S None 10 min EMOM
8 T2B
8 dumbbell thrusters (35/25)
12 walking lunges w/ dumbbells		 7 rounds 18 reps
Performed as RX
Matthew Averill 02/02/2016 Vintage CrossFit None 10 min EMOM
Even 200m Run
Odd Max Unbroken T2B		 71 reps
Performed as RX
Matthew Averill 01/15/2015 Vintage CrossFit None 10 Minute AMRAP
15 Hang Squat Snatch (45/35)
30 Wall Balls (20/14)		 4 rounds 1 reps
Performed as RX
Matthew Averill 06/19/2013 Vintage CrossFit None 10 minute AMRAP:
10 Power Cleans (M 135/F 95)
20 Hand Release Pushups
30 Squats		 3 rounds 22 reps
Performed as RX
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