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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 08/05/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 45-50-55-60-80-100-120 lbs
Performed as RX
Douglas Tomich 07/19/2019 Vintage CrossFit None 3 Rounds
40 Air Squats
20 Strict Shoulder Press 95/65lbs
10 Power Cleans 145/95lbs

Time cap: 15:00

Use a single barbell and change our the weights.

Beginner: 30 Air Squats; 55/25; 85/45
Intermediate: 75/45; 105/65
Advanced: Rx
 8m 50s
Workout Scaled
Douglas Tomich 06/06/2019 Vintage CrossFit None Back Squat
4x4 @ 87.5%		 205 lbs
Performed as RX
Douglas Tomich 06/06/2019 Vintage CrossFit None Every 3:00 for 6 Rounds
:35 on the Rower

Score is total calories		 127 reps
Performed as RX
Douglas Tomich 06/04/2019 Vintage CrossFit None Pause Hang Snatch Warm Up
(above knee)
4x3

Every 2 Minutes for 12 Minutes
2 Hang Snatch @ 85%+		 95 lbs
Performed as RX
Douglas Tomich 06/04/2019 Vintage CrossFit None 5 Rounds
10 Power Snatch*
12 Toes to Bar

*Weights on Snatch increase each round

75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

Scale weights to end around 75% 1RM Power Snatch
Scale T2B to V-Ups or GHD Sit Ups. Scale T2B volume so you can complete in 2 sets every round. 		11m 15s
Workout Scaled
Douglas Tomich 06/02/2019 Vintage CrossFit None Press Grip Bench Press
55 @ 80%+ of 5RM		 195 lbs
Performed as RX
Douglas Tomich 06/02/2019 Vintage CrossFit None 3 rounds for time of:
12 Power Cleans, 135/95
12 Lateral Burpees over bar
50 Double Unders

Beginner: 85/55; 75 Singles
Intermediate: 115/75; 30 Double Unders
Advanced: Rx
 18m 00s
Workout Scaled
Douglas Tomich 05/31/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
3 Rep every 2:00 for 12 Minutes AHAP		 145 lbs
Performed as RX
Douglas Tomich 05/31/2019 Vintage CrossFit None For Time
10 Thrusters 135/95lbs
10 Bar Muscle Ups
10 Thrusters 135/95lbs
8 Bar Muscle Ups
10 Thrusters 135/95lbs
6 Bar Muscle Ups
10 Thrusters 135/95lbs
4 Bar Muscle Ups
10 Thrusters 135/95lbs
2 Bar Muscle Ups

Breaking up the Thrusters into 2 sets is OK

Beginner: 85/50; Banded Strict Chin Ups
Intermediate: 115/75; Strict Chin Ups or Strict Chest to Bar Chin Ups or 5-4-3-2-1 BMU
Advanced: Rx		 15m 00s
Workout Scaled
Douglas Tomich 05/28/2019 Vintage CrossFit None For Time
50' Handstand Walk
25 Push Press 95/65lbs
25 Sit Ups
150 Double Unders
25 Sit Ups
25 Push Press
50' Handstand Walk

Scale DU volume if they will take longer than 3:00

Beginner: 3 Wall Walks; 75/50#; 200 Singles
Intermediate: 25' Handstand Walk
Advanced: Rx
Competitor: GHD Sit Ups		 12m 06s
Workout Scaled
Douglas Tomich 05/20/2019 Vintage CrossFit None For Time
10-8-6-4-2-4-6-8-10
Kipping Handstand Push Ups
Overhead Squats 155/105lbs

Beginner: :10 Handstand Hold + Perfect Push Ups (match rep scheme); 75/45
Intermediate: 5-4-3-2-1-2-3-4-5 HSPU; 115/75
Advanced: Rx		 18m 00s
Workout Scaled
Douglas Tomich 05/10/2019 Vintage CrossFit None Shoulder Press 3RM 165 lbs
Performed as RX
Douglas Tomich 05/10/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 5m 33s
Workout Scaled
Douglas Tomich 05/09/2019 Vintage CrossFit None Hang Squat Clean 2RM 215 lbs
Performed as RX
Douglas Tomich 05/09/2019 Vintage CrossFit None For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on

Max Calories on Rower
Score is total Calories		 215 reps
Performed as RX
Douglas Tomich 05/07/2019 Vintage CrossFit None Hang Squat Snatch 2RM 115 lbs
Performed as RX
Douglas Tomich 05/07/2019 Vintage CrossFit None 8 Rounds
Run 100m
8 Overhead Squats 135/95lbs

Beginner: 85/55
Intermediate: 115/75
Advanced: Rx		 12m 00s
Workout Scaled
Douglas Tomich 05/06/2019 Vintage CrossFit None Back Squat 1RM 265 lbs
Performed as RX
Douglas Tomich 05/06/2019 Vintage CrossFit None For Time
Row 1500/1250m
40 Alternating Pistols
20 Hang Cleans 185/115lbs

Beginner: 40 Steps Goblet Lunge; 115/65
Intermediate: Assisted Pistols; 155/95
Advanced: Rx		 9m 00s
Workout Scaled
Douglas Tomich 05/03/2019 Vintage CrossFit None AMRAP 20
Row 30/21 Calories
3 rounds of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats		 3 rounds 0 reps
Workout Scaled
Douglas Tomich 05/03/2019 Vintage CrossFit None Weakness Warmup
Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories		 8m 00s
Performed as RX
Douglas Tomich 05/03/2019 Vintage CrossFit None 312 Bench Press
115+ (to failure)

315 Banded Lat Pull Downs

315 Romanian Deadlift		 135 lbs
Performed as RX
Douglas Tomich 05/03/2019 Vintage CrossFit None Push Press
2-2-2-2-2

Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/19/2019		 135 lbs
Performed as RX
Douglas Tomich 05/01/2019 Vintage CrossFit None For Time
Run 400m
30 Thrusters 75/55lbs
Run 400m
20 Thrusters
Run 400m
10 Thrusters

Scale weight to complete each round in 1-2 sets and push the runs!

Beginner: 45/25
Intermediate: 65/40
Advanced: Rx		 25m 00s
Workout Scaled
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