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Athlete Date LocationSort Workout Name Description Results
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown Spicy Summer Duathlon Row 3000m and Run 1.5 Miles
Row 2000m and Run 1 Mile
Row 1000m and Run 0.5 Miles

Two partners will work at the same time with one on the rower and one running. Once both the row and the run are complete, another pair of partners will begin the next row and run segment. Each partner must row once and run once. The run is a 0.5 mile lap starting and finishing at the rower at the top of the hill. 		24m 16s
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown 8 the Hard Way As many reps as possible in 12 minutes of:
8 Sled Pushes (empty sled)
8 Synchronized Burpees to plates
8 Sled Pushes (1 plate)
8 Synchronized Burpees to plates
8 Sled Pushes (2 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (3 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (4 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (5 plates)
8 Synchronized Burpees to plates
Max reps sled push (6 plates)		 98 reps
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown Grip Chipper For time:
Athlete 1
36 Heavy Jump Ropes
12 Hang Power Cleans 135#/85#
4 Seated Kettlebell Hoists 53#/35#
Athlete 2
45 Heavy Jump Ropes
15 Hang Power Cleans
5 Seated Kettlebell Hoists
Athlete 3
54 Heavy Jump Ropes
18 Hang Power Cleans
6 Seated Kettlebell Hoists		 6m 28s
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 118 reps
Performed as RX
Matthew Averill 09/11/2015 2015 Spicy Summer Showdown The Worm 30 Sandbag Worm Clean and Jerks (60# sandbags for men and 40# sandbags for women will be connected)
6 minute time cap		 2m 45s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 20m 32s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Drag Race As many rounds as possible in 10 minutes of:
40 Double Unders
50' Sled Drag
50' Sled Rope Pull

The double unders can be split any way by team members. The sled drag & pull must be completed relay style by a different team member each round.		 9 rounds 9 reps
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Synchro Chipper For time (12 minute cap)
50 Synchronized Wall Balls (20# to 10'/14# to 9')
40 Synchronized Deadlifts (185/125)
30 Synchronized Pullups
20 Synchronized Lateral Bar Burpees
10 Synchronized Wall Walks

2 team members perform synchronized reps while the third team member rests.		 10m 24s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder For time, one round each:
7 minute cap
Bike 20/12 Calories
8 Cleans over the shoulder (100/70)		 3m 27s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder Rd2 For time, one round each:
10 minute cap
Bike 25/15 Calories
10 Cleans over the shoulder (100/70)		 4m 16s
Performed as RX
Matthew Averill 09/09/2016 2016 Spicy Summer Showdown BIke Clean Ladder Rd3 For time, one round each:
13 minute cap
Bike 30/18 Calories
12 Cleans over the shoulder (100/70)		 5m 50s
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 04/12/2013 APC None 3 RFT
15 KB Clean/Jerk R (53/35)
15 Russian swings R (53/35)
15 KB SDHP (53/35)
15 KB Clean/Jerk L (53/35)
15 Russian Swings L (53/35)		 16m 59s
Performed as RX
Matthew Averill 04/15/2013 APC None 3 rounds:
10 burpee box jump overs (M 24"/F 20")
15 toes to bar
20m Overhead Walking Lunge (M 45#/F 25#)		 7m 12s
Performed as RX
Matthew Averill 06/04/2013 APC The Grocery List The Grocery List
30 minute cut-off

Reps Movement Total Rep Count
5 Burpees 5
10 KB OH Lunges (53/35) 15
15 Pullups 30
20 KB SDHP (53/35) 50
25 K2E 75
30 Goblet Squats (53/35) 105
35 Pushups 140
40 KB Swings (53/35) 180
50 Air Squats 230
40 KB Swings (53/35) 270
35 Pushups 305
30 Goblet Squats (53/35) 335
25 K2E 360
20 KB SDHP (53/35) 380
15 Pullups 395
10 KB OH Lunges (53/35) 405
5 Burpees 410
 25m 46s
Performed as RX
Matthew Averill 06/21/2013 APC None 5 rounds:
250m row
40m bear crawl
10 thrusters (M 95/F 65)
30 second handstand hold		 24m 30s
Workout Scaled
Matthew Averill 05/25/2015 Cold Front Crossfit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 43m 17s
Performed as RX
Matthew Averill 11/16/2015 Cold Front Crossfit None GVT Back Squats
10x10 @ 60% 1RM
60-90 sec rest between sets		 220 lbs
Performed as RX
Matthew Averill 11/16/2015 Cold Front Crossfit None Cindy
20 min. AMRAP
5 Pullups
10 Pushups
15 Squats		 18 rounds 10 reps
Performed as RX
Matthew Averill 11/04/2016 Cold Front CrossFit None Deadlift
1x10
1x5
1x3
3-4x1		 415 lbs
Performed as RX
Matthew Averill 11/07/2016 Cold Front Crossfit None With Partner: AMRAP 6

For total points:

OHS = 4 points
FSqt = 2 points
BSqt = 1 point

Barbell wt. = 135/95		 432 reps
Performed as RX
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