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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 09/04/2018 Vintage CrossFit None AMRAP 7 Minutes

Bike 500m
9 Power Snatch 95/65lbs
9 Kipping Handstand Push Ups

Beginner: 65/35#; Dumbbell Push Press or 3 Wall Walks
Intermediate: 4-6 Kipping HSPU
Advanced: Rx		 3 rounds 323 reps
Performed as RX
Matthew Averill 08/31/2018 Vintage CrossFit None Deadlift 5RM 395 lbs
Performed as RX
Matthew Averill 08/31/2018 Vintage CrossFit None 12-9-6 D-Ball Over Shoulder 100/70lbs
9-6-3 Bar Muscle Ups

Time Cap: 8:00

Beginner: 60/40 Sandbag; Strict Chin Ups
Intermediate: 70/50#; Chest to Bar Pull Ups
Advanced: Rx
Competitor: 150/100#		 7m 31s
Performed as RX
Matthew Averill 08/30/2018 Vintage CrossFit None AMRAP 15 Minutes
3 Power Snatch 155/105lbs
6 Ring Dips
9 Box Jump Overs 24/20"

Beginner: 95/55; 6 Plate Push Ups or :15 Ring Support Hold; 20/16", step ups allowed
Intermediate: 125/75; 6 Static Bar Dips
Advanced: Rx
 10 rounds 9 reps
Performed as RX
Matthew Averill 08/30/2018 Vintage CrossFit None Shoulder Press 3RM 162 lbs
Performed as RX
Matthew Averill 08/20/2018 Vintage CrossFit None AMRAP 15
20 Dumbbell Snatches, 50/35lbs
15/12 Calorie Row
10 Burpee Box Jump Overs, 24/20"

Beginner: 30/15#; 10/6 Calorie Row; 20/16", step ups allowed
Intermediate: 40/25#
Advanced: Rx		 4 rounds 16 reps
Performed as RX
Matthew Averill 08/16/2018 Vintage CrossFit None For time (cap 10 minutes)
100 Kettlebell Swings, 53/35
Every time you break perform 15 Burpees over Box, 24/20" (open standard)

Beginner: 35/16; 10 burpees with step up allowed
Intermediate: 44/26; 12 Burpees
Advanced: Rx		 9m 55s
Performed as RX
Matthew Averill 08/15/2018 Vintage CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 39m 44s
Performed as RX
Matthew Averill 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 00s
Performed as RX
Matthew Averill 07/30/2018 Vintage CrossFit None For Time
21-15-9
Shoulder to OH 135/95lbs
Toes to Bar
Row for Calories

Time cap: 10:00

The Shoulder to overhead and toes to bar should be completed in 3 sets or less each round, scale volume if needed to preserve intensity.

Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher
Intermediate: 115/75, possible scale volume to 18-12-6 reps
Advanced: Rx		 7m 01s
Performed as RX
Matthew Averill 07/27/2018 Vintage CrossFit None Bench Press
5x2 @ 90%+ 2RM		 260 lbs
Performed as RX
Matthew Averill 07/27/2018 Vintage CrossFit None For Time
Run 600m
200m Overhead Odd Object Carry
Run 600m

Athlete's choice for object to carry. Perform as 6x100' carry (back of gym to fence). Suggestions:

Beginner: 50/30# sandbag/2 KBs or DBs, ~25/15#
Intermediate: 70/50# D-Ball/2 KBs or DBs, ~40/25#
Advanced: 100/70# D-Ball/2 KBs or DBs, ~50/35#		 7m 58s
Performed as RX
Matthew Averill 07/25/2018 Vintage CrossFit None For Time
100 Air Squats
10 Muscle Ups
80 Air Squats
8 Muscle Ups
60 Air Squats
6 Muscle Ups
40 Air Squats
4 Muscle Ups
20 Air Squats
2 Muscle Ups

The Muscle Ups should be performed in 3 sets or less per round. Scale volume 5-4-3-2-1 reps or 6-5-4-3-2

Beginner: 60/50/40/30/20 Squats; 10-8-6-4-2 Ring Rows + Push Ups
Intermediate: 10-8-6-4-2 Strict Pull Ups + Strict Ring Dips
Advanced: Rx or scale MU volume		 18m 11s
Performed as RX
Matthew Averill 07/23/2018 Vintage CrossFit None Box Squat
10x2 @ 57.5-67.5%
Speed Work
Rest :30-:60		 265 lbs
Performed as RX
Matthew Averill 07/20/2018 Vintage CrossFit None 3 rounds for time of:
Ski 500m
21 Alternating Dumbbell Snatches
42 Plate Jumps		 12m 18s
Performed as RX
Matthew Averill 07/19/2018 Vintage CrossFit None AMRAP 6
3-6-9-12-etc
Wall Balls
15/10 Heavy Jump Rope after each round
 7 rounds 10 reps
Performed as RX
Matthew Averill 07/19/2018 Vintage CrossFit None AMRAP 6
3-6-9-12-etc Burpees
10 Steps Wall Ball Overhead Walking Lunge after each round		 5 rounds 18 reps
Performed as RX
Matthew Averill 07/18/2018 Vintage CrossFit None 4 Rounds
Run 400m
100m Farmers Carry AHAP

Perform carries as 3x 100 ft (back of gym to fence). Go heavy and be creative with implements but you should not break up the carry more than twice.

Beginner: 50/35# Dumbbells or KBs
Intermediate: 70/50 Dumbbells or KBs
Advanced: 88/62 KBs or Farmers Handles at 100/70#		 13m 10s
Performed as RX
Matthew Averill 07/18/2018 Vintage CrossFit None Sumo Deadlift
10x3 @ 70% of 3RM
Speed Work
No Bounce - Silent		 255 lbs
Performed as RX
Matthew Averill 07/17/2018 Vintage CrossFit None Power Clean and Push Jerk
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
Compare to 7/3/2018		 215-220-225-225-230 lbs
Performed as RX
Matthew Averill 07/17/2018 Vintage CrossFit None AMRAP 15:00
40 Sit Ups
30 Box Jump Overs 24/20"
20 KB Swings 53/35lbs

Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16"; 20 Kettlebell Swings 35/18#
Intermediate: 44/26# KB Swings
Advanced: Rx		 3 rounds 46 reps
Performed as RX
Matthew Averill 07/16/2018 Vintage CrossFit Amanda 9-7-5
Muscle Up
Squat Snatch 135/95lbs

No cap, but target time should be under 12 minutes.

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rxd movements
Competitor: Rx		 8m 24s
Performed as RX
Matthew Averill 07/16/2018 Vintage CrossFit None Box Squat
6x4 @ 80%+
 275-285-285-285-285-285 lbs
Performed as RX
Matthew Averill 07/12/2018 Vintage CrossFit None Power Snatch
7x2 80%+		 175-185-185-190-190-190-195 lbs
Performed as RX
Matthew Averill 07/12/2018 Vintage CrossFit None 15-12-9
Bar Facing Burpee
Front Squat 135/95lbs
Handstand Push Ups

Pick a weight where you can perform the front squats unbroken every round. Scale handstand push up volume to complete each round in 3 sets or less.

Beginner: 95/55; Double Dumbbell Push Press or :40-:30-:20 HS Hold
Intermediate: 115/75; Reduce HSPU Volume and/or ROM
Advanced: Rx		 7m 00s
Performed as RX
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