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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 07/11/2018 Vintage CrossFit None Sumo Deadlift
5x4
As Heavy As Possible
No Bounce - Silent		 275-285-295-305-315 lbs
Performed as RX
Matthew Averill 07/11/2018 Vintage CrossFit None For Time
200' Walking Lunge
100 Double Unders
50 Goblet Squats 53/35lbs
50/35 Calorie Row
50 Goblet Squats
100 Double Unders
200' Walking Lunge

Beginner: 100' Walking Lunge; 100 Singles; 40 Goblet Squats @ 35/18#; 40/25 Calorie Row
Intermediate: 50 Double Unders; 44/26# Goblet Squat
Advanced: Rx		 18m 45s
Performed as RX
Matthew Averill 07/09/2018 Vintage CrossFit None Box Squat
10x2 @ 55-65%
Speed Work
Rest :30-:60		 205 lbs
Performed as RX
Matthew Averill 07/09/2018 Vintage CrossFit None 21-15-9
Deadlift 185/125lbs
Pistols
Calorie Row

Beginner: 135/85; Reverse Lunges to Knee
Intermediate: Pistols to a box or holding onto band/upright
Advanced: Rx		 6m 45s
Performed as RX
Matthew Averill 07/06/2018 Vintage CrossFit None Strict Shoulder Press
10x2
As Heavy As Possible
Compare to Friday, June 22, 2018		 145-155-160-160-160-165-165-165-170-170-170 lbs
Performed as RX
Matthew Averill 07/06/2018 Vintage CrossFit None 10 Rounds
3 Power Cleans 205/145lbs
30 Double Unders

This should be a heavy WOD, but pick a weight where you can keep moving. Recommend around 70-75% 1RM Power Clean. Time cap 15 minutes

Beginner: 115-135/65-75; 40 Single Unders or 15 single leg jump rope, each side
Intermediate: 155-185; 85-115; 10-20 Double Unders
Advanced: Rx
 16m 38s
Performed as RX
Matthew Averill 07/05/2018 Vintage CrossFit None AMRAP 15
Row 10/7 Calories
5/1 Push Ups (males start at 5, females start at 1)

Add one push ups every round		 14 rounds 16 reps
Performed as RX
Matthew Averill 07/04/2018 Vintage CrossFit Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 34m 03s
Performed as RX
Matthew Averill 07/02/2018 Vintage CrossFit None Box Squat
6x3 @ 80%+		 275-285-295-295-295-295 lbs
Performed as RX
Matthew Averill 07/02/2018 Vintage CrossFit None 3 Rounds
15 SDLHP 75/55lbs
3 Rope Climbs
Run 400m

Target time is <12 minutes.

Beginner: 55/35#; 9 Banded Strict Pull Ups
Intermediate: 2 Rope Climbs and/or reduced height
Advanced: Rx		 11m 13s
Performed as RX
Matthew Averill 06/29/2018 Vintage CrossFit None AMRAP 15 Minutes
5 Deadlift 315/205lbs
5 Strict Handstand Push Ups
Run 200m

This will be a high-volume deadlift and HSPU WOD due to the long duration. You should deadlift 405/275+ or scale the weight.

Beginner: 155/95; 5 Strict Seated Dumbbell Shoulder Press
Intermediate: 245/165; :20 HS Hold or Reduced ROM or volume SHSPU
Advanced: Rx		 8 rounds 0 reps
Performed as RX
Matthew Averill 06/29/2018 Vintage CrossFit None Bench Press
5x4 @ 85%+ 2RM		 215-225-225-235-235 lbs
Performed as RX
Matthew Averill 06/28/2018 Vintage CrossFit None 8-7-6-5-4-3-2-1 10m Shuttle Runs (there and back is 1)
10 Kettlebell Swings
5 Goblet Squats

(8 rounds total, shuttle runs decrease while swings and squats stay the same)		 9m 23s
Performed as RX
Matthew Averill 06/25/2018 Vintage CrossFit None Box Squat
10x2 @ 52.5-62.5%
Speed Work
Rest :30-:60
 225 lbs
Performed as RX
Matthew Averill 06/25/2018 Vintage CrossFit None 5 Rounds
3 Squat Snatch 135/95lbs
3 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)

Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx

Snatch weight should not exceed 70% of 1RM		 6m 59s
Performed as RX
Matthew Averill 06/20/2018 Vintage CrossFit None Sumo Deadlift
10x3 @ 60% of 3RM
Speed Work (on the way up)
No Bounce - Silent		 195 lbs
Performed as RX
Matthew Averill 06/20/2018 Vintage CrossFit None For Time
100 Wallballs 20/14lbs
Row 1500m
100 Wallballs

Beginner: 50 Wall Balls 14/10#
Intermediate: 75 Wall Balls
Advanced: Rx		 19m 10s
Performed as RX
Matthew Averill 06/19/2018 Vintage CrossFit None 8 Rounds for time of:
18 Squats
9/6 Calorie Ski
3 D-Ball Clean over Shoulder		 11m 41s
Performed as RX
Matthew Averill 06/11/2018 Vintage CrossFit None 12-9-6
Power Cleans 155/105lbs
Box Jump Overs 24/20"
Chest to Bar Pull Ups

Beginner: 105/65; 20/16" Step Overs; Banded Strict Pull Ups
Intermediate: 135/85; Rx; Chin over Bar Pull Ups
Advanced: Rx		 6m 01s
Workout Scaled
Matthew Averill 06/11/2018 Vintage CrossFit None Box Squat
10x2 @ 50-60%
Speed Work (control the descent, sit down, then fast up!)
Rest :30-:60		 205 lbs
Performed as RX
Matthew Averill 06/08/2018 Vintage CrossFit Helen 3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Beginner: 35/18; Banded Pull Ups or Ring Rows
Intermediate/Advanced: Rx		 9m 25s
Performed as RX
Matthew Averill 06/08/2018 Vintage CrossFit None Bench Press 2RM 265 lbs
Performed as RX
Matthew Averill 05/22/2018 Vintage CrossFit None For Time
50 Push Ups
40 Single Arm Dumbbell Clean and Jerk 50/35lb
30 Kipping Handstand Push Ups
20 Alternating Dumbbell Squat Snatch

Beginner: 30/15; Box Push Ups;
Intermediate: 40/25
Advanced: 50/35
Competitor: 70/45#		 10m 01s
Performed as RX
Matthew Averill 05/22/2018 Vintage CrossFit None For Time
30/20 Calorie Bike
20 D-Ball Cleans		 9m 22s
Performed as RX
Matthew Averill 05/21/2018 Vintage CrossFit None Alternating EMOM for 25:00
1: 10 Burpees to 6" Target
2: 12 Chest to Bar Pull Ups
3: 15/12 Calorie Row
4: 18 Box Jump Overs 24/20"
5: Run 200m

The goal is to have at least 10-15 seconds for recovery on the burpees, row, and run. 20+ seconds rest on the pull ups and box jumps overs. Scale volume appropriately.

Beginner: 6-8 Burpees; 12 Ring Rows or 6-8 Pull Ups; 12/8 Cal Row; 10-12 BJO; 100m run		 20m 00s
Performed as RX
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