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Douglas Tomich 08/27/2018 Vintage CrossFit None 3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx		 25m 00s
Performed as RX
Douglas Tomich 08/21/2018 Vintage CrossFit None AMRAP 20
5 Strict Handstand Push Ups
10 Toes to Bar
15 Deadlifts 135/95

Beginner: 2 Wall Walks or :20 Handstand Hold; V-Ups or Hanging Knee Raises; 95/55
Intermediate: 2-3 Strict HSPU and or reduced ROM; 7 Toes to Bar; 115/75
Advanced: Rx		 6 rounds 0 reps
Workout Scaled
Douglas Tomich 08/21/2018 Vintage CrossFit None 3-5 sets
12 Bent over Dumbbell Rows (using bench)		 35 lbs
Performed as RX
Douglas Tomich 08/21/2018 Vintage CrossFit None EMOM 16
A) Ski 200/160m (scale 150/120)
B) 5 D-Ball Deadlift + 10m D-Ball Carry + 5 D-Ball Deadlifts + 10m D-Ball Carry
C) 25 Air Squats
D) Rest		 120 reps
Performed as RX
Douglas Tomich 08/20/2018 Vintage CrossFit None For quality:
50 Tempo Strict Pull Ups (slow 2-3 seconds on the way down)

The less sets the better but don't perform sloppy reps with a "half kip" at the top. 		50 reps
Performed as RX
Douglas Tomich 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 6 reps
Performed as RX
Douglas Tomich 08/18/2018 Vintage CrossFit None Partner 17.2-ish
Complete as many rounds and reps as possible in 16 minutes of:
2 rounds of:
8 dumbbell power cleans, 50/35
50-ft. weighted walking lunge
16 toes-to-bars
Then, 2 rounds of:
8 dumbbell power cleans, 50/35
50-ft. weighted walking lunge
16 bar muscle-ups
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Partners alternate full rounds

Beginner: 30/15#; V-Ups & Chin over bar pull ups or Ring Rows
Intermediate: 40/25#; Toes to Bar & Chest to Bar Pull Ups
Advanced: Rx		 5 rounds 0 reps
Performed as RX
Douglas Tomich 08/17/2018 Vintage CrossFit None Back Squat 5-5
Back Squat 3-3-3
Back Squat 1-1-1-1-1		 4h 5m 00s
Performed as RX
Douglas Tomich 08/17/2018 Vintage CrossFit None AMRAP 3 Minutes
30 Bar Facing Burpees
Max calories bike in remaining time
 17 reps
Performed as RX
Douglas Tomich 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		 3m 35s
Workout Scaled
Douglas Tomich 08/16/2018 Vintage CrossFit None For time (15 minute cap)
200 Double Unders
100' Handstand Walk
150 Double Unders
75' Handstand Walk
100 Double Unders
50' Handstand Walk		 17m 20s
Performed as RX
Douglas Tomich 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		 55m 01s
Performed as RX
Douglas Tomich 08/14/2018 Vintage CrossFit None Hang Power Clean 3-3-3-3-3 200 lbs
Performed as RX
Douglas Tomich 08/14/2018 Vintage CrossFit None AMRAP 10
15 Deadlifts, 185/125
15 Push Ups
15/10 Calorie Bike or 200m Run		 3 rounds 100 reps
Workout Scaled
Douglas Tomich 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 18s
Performed as RX
Douglas Tomich 07/31/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 6 rounds 50 reps
Workout Scaled
Douglas Tomich 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		 2 rounds 50 reps
Workout Scaled
Douglas Tomich 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		 180 lbs
Performed as RX
Douglas Tomich 07/17/2018 Vintage CrossFit None AMRAP 3 x 5 Rounds
Bike 9/6 Calories
15/9 Push Ups
21 Med Ball Sit Ups
28 Flutter Kicks with Med Ball in front of body
Low Plank hold with remaining time

Rest 1:00 between rounds		 4m 00s
Performed as RX
Douglas Tomich 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 50s
Workout Scaled
Douglas Tomich 07/13/2018 Vintage CrossFit None Bench Press

5x3 @ 90%+ 2RM		 205-235 lbs
Performed as RX
Douglas Tomich 07/13/2018 Vintage CrossFit None 4 Rounds
25 Wall Balls 20/14lbs
Bike 12/9 Calories

This should be a sprint! Stay as close to unbroken as you can on the wall balls.

Beginner: 20 Wall Balls 14/10#; 10/7 Calorie Bike
Intermediate/Advanced: Rx		 8m 52s
Performed as RX
Douglas Tomich 06/28/2018 Vintage CrossFit None Power Snatch
7x3 Touch and Go
70%+
Compare to Thursday, 6/14/2018		 95,95,115,115,135,135,135 lbs
Performed as RX
Douglas Tomich 06/28/2018 Vintage CrossFit None 3 Rounds
5 Overhead Squats 155/105lbs
10 Ring Dips
20 Box Jump Overs 24/20"

Beginner: 85/45#; 10 Push Ups; Box Step Overs
Intermediate: 115/75; Leg supported Ring Dips with :02 Hold at the top
Advanced: Rx		 6m 09s
Workout Scaled
Douglas Tomich 06/27/2018 Vintage CrossFit None Sumo Deadlift
5x3 As Heavy As Possible
No Bounce - Silent		 225,225,275,275 lbs
Performed as RX
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