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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 06/27/2018 Vintage CrossFit None AMRAP 10 Minutes
7 Thrusters 95/65lbs
25' Handstand Walk

Beginner: 65/45; 50' Bear Crawl or :30 Handstand Hold
Intermediate: 80/65#; 5 HS Walk Attempts or 20 Shoulder Taps
Advanced: Rx		 4 rounds 7 reps
Performed as RX
Douglas Tomich 06/26/2018 Vintage CrossFit None EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM		 135,135,135,166,165,185,185 lbs
Performed as RX
Douglas Tomich 06/25/2018 Vintage CrossFit None Box Squat
10x2 @ 52.5-62.5%
Speed Work
Rest :30-:60
 225 lbs
Performed as RX
Douglas Tomich 06/21/2018 Vintage CrossFit None Memorial Park Loop 25m 00s
Performed as RX
Douglas Tomich 06/18/2018 Vintage CrossFit None "Mary"-ish
AMRAP 20 Minutes
8 Handstand Push ups
10 Alternating Pistols
12 Pull Ups

Scale HSPU and pull up volume to complete each in 2 sets or less

Beginner: 8 Dumbbell Push Press or :20 HS Hold; 10 Steps Walking Lunge or Pistols to a box; 8 Banded Strict Pull Ups
Intermediate: Reduce HSPU ROM; Upright supported pistols; 8 Pull Ups
Advanced: Rx		 6 rounds 10 reps
Workout Scaled
Douglas Tomich 06/14/2018 Vintage CrossFit None Power Snatch
7x4 Touch and Go
70%+		 95-115-125 lbs
Performed as RX
Douglas Tomich 06/14/2018 Vintage CrossFit None 4 Rounds
5 Squat Clean Thrusters 155/105lbs
5 Bar Muscle Ups
15 Toes to Bar

Squat clean thrusters should be heavy but manageable in fast singles. Bar Muscle ups should be in 1-2 sets, scale to 3 reps if performing singles. Try to maintain sets of 5+ on toes to bar.

Beginner: 105/65; 12/8 Calorie Ski; 15 Hanging Knee Raises or 15 Single Leg V-Ups
Intermediate: 135/85; 3-5 Strict Chest to Bar Pull Ups; Toes to Bar Rx or reduced volume if needed
Advanced: Rx
 13m 57s
Workout Scaled
Douglas Tomich 06/13/2018 Vintage CrossFit None 40-30-20
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs

Run 400m after the round of 40 and 30

Target times are under 15:00. Scale volume or reps to achieve target time.

Beginner: 55/35; 14/10#
Intermediate/Adv: Rx		 19m 00s
Performed as RX
Douglas Tomich 06/13/2018 Vintage CrossFit None Sumo Deadlift
5x2 As Heavy As Possible
No Bounce - Silent

Try to build to heavier than 3RM with perfect positions		 275-295 lbs
Performed as RX
Douglas Tomich 06/12/2018 Vintage CrossFit None EOMOM for 16 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM

Increase or decrease weight between sets 		185-195 lbs
Performed as RX
Douglas Tomich 06/12/2018 Vintage CrossFit None AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Squat Snatch 135/95lbs
2 Muscle Ups
2 Squat Snatch 135/95
3/3 4/4 etc...

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

Snatch weight should not exceed 70% of 1RM		 18 reps
Performed as RX
Douglas Tomich 06/11/2018 Vintage CrossFit None Box Squat
10x2 @ 50-60%
Speed Work (control the descent, sit down, then fast up!)
Rest :30-:60		 155 lbs
Performed as RX
Douglas Tomich 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 22s
Performed as RX
Douglas Tomich 06/08/2018 Vintage CrossFit None Bench Press 2RM 245 lbs
Performed as RX
Douglas Tomich 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		 8m 53s
Performed as RX
Douglas Tomich 06/05/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 205 lbs
Performed as RX
Douglas Tomich 06/05/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 6 rounds 10 reps
Workout Scaled
Douglas Tomich 06/04/2018 Vintage CrossFit None Box Squat 1RM 275 lbs
Performed as RX
Douglas Tomich 06/04/2018 Vintage CrossFit None 21-15-9 reps of:
Shoulder to Overhead 135/95
Toes to Bar
Row (Calories)

10:00 Cap Male/11:00 Cap Female		 9m 05s
Performed as RX
Douglas Tomich 06/01/2018 Vintage CrossFit None Front Squat 3RM 225 lbs
Performed as RX
Douglas Tomich 06/01/2018 Vintage CrossFit None AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
rest 3:00
AMRAP 2 Minutes
Max OHS 95/65lbs
rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
rest :90
AMRAP :90
Max Pull Ups		 84 reps
Performed as RX
Douglas Tomich 05/31/2018 Vintage CrossFit None Power Clean 1RM 135 lbs
Performed as RX
Douglas Tomich 05/31/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx
 8m 35s
Workout Scaled
Douglas Tomich 05/30/2018 Vintage CrossFit None AMRAP 20
30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 11 rounds 0 reps
Workout Scaled
Douglas Tomich 05/30/2018 Vintage CrossFit None Split Jerk 1RM 95 lbs
Performed as RX
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