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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 05/21/2018 Vintage CrossFit None Zero Bounce Deadlift 3x4
@80-90% of 1RM		 315 lbs
Performed as RX
Douglas Tomich 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
Workout Scaled
Douglas Tomich 05/19/2018 Vintage CrossFit None 1.5 mile near vintage 11m 37s
Performed as RX
Douglas Tomich 05/19/2018 Vintage CrossFit None Max unbroken perfect push ups in 2 min 50 reps
Performed as RX
Douglas Tomich 05/19/2018 Vintage CrossFit Max unbroken perfect sit-ups in 2min Max unbroken perfect sit-ups in 2min 50 reps
Performed as RX
Douglas Tomich 05/18/2018 Vintage CrossFit None With a partner
Row 2000m
Bike 5000m

Starting at 1:00 and every minute after, perform 3 burpees and switch machines, don't reset the counter!		 10m 17s
Workout Scaled
Douglas Tomich 05/18/2018 Vintage CrossFit None Split Jerk 1-1-1-1-1-1-1
Build weight over sets

Compare to 5/4/2018		 175-195-205 lbs
Performed as RX
Douglas Tomich 05/18/2018 Vintage CrossFit None For Time
100 Front Squat 115/75lbs

Every break complete 10 Handstand Push Ups

Time Cap: 12 minutes

Pick an appropriate weight you can complete 20+ reps on the first set. Pick a handstand push up volume you can complete in 2 sets or less for the whole workout.

Beginner: 75/45; 10 Dumbbell Push Press or 2 Wall Walks or :20 Handstand Hold
Intermediate: 95/65; 4-6 HSPU
Advanced: Rx		 7m 27s
Workout Scaled
Douglas Tomich 05/17/2018 Vintage CrossFit None Squat Snatch
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to 5/3/2018		 135 lbs
Performed as RX
Douglas Tomich 05/17/2018 Vintage CrossFit None 3 Rounds
12 Hang Power Snatch 115/75lbs
12 Push Press
12 Bar Facing Burpees

Rest :60

Pick a weight where you can complete the snatches in 1-2 sets. Emphasis on pulling your body under the bar rather than pressing the bar to finish the snatch because this will burn out your shoulders for the push press. Target times are 3:00 or less per round.

Beginner: 75/45
Intermediate: 95/65
Advanced: Rx		 10m 45s
Workout Scaled
Douglas Tomich 05/16/2018 Vintage CrossFit None 50-35-20
Wallballs 20/14lbs
Push Ups
Bike 1000m after each set of Push Ups

Time cap: 20 minutes

Beginner: 35-25-15 Wall Balls & 20-15-10 Push Ups (Box Push Ups if needed)
Intermediate: 35-25-15 Push Ups
Advanced: Rx		 14m 58s
Performed as RX
Douglas Tomich 05/14/2018 Vintage CrossFit None Teams of 3
Run 3 miles (12x400m)
Alternate 400m Runs
 45m 00s
Workout Scaled
Douglas Tomich 05/08/2018 Vintage CrossFit None Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to Tuesday, 4/24/2018		 165-170-175-180 lbs
Performed as RX
Douglas Tomich 05/08/2018 Vintage CrossFit None For Time
40 Toes to Bar
30 Front Rack Walking Lunge Steps 95/65lbs
20 Bar Muscle Ups
Run 800m

Time cap: 18 minutes

Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups
Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+
Advanced: Rx		 12m 43s
Performed as RX
Douglas Tomich 05/08/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders/50 Singles
15/12 Calorie Row
3 Dumbbell Snatch, right arm
30' Single Dumbbell Waiter Carry, right arm
3 Dumbbell Snatch, left arm
30' Single Dumbbell Waiter Carry, left arm		 3 rounds 58 reps
Workout Scaled
Douglas Tomich 05/07/2018 Vintage CrossFit None Zero Bounce Deadlift 4-4-4-4
@ 75-85% of 1RM		 225-315-295-295 lbs
Performed as RX
Douglas Tomich 05/07/2018 Vintage CrossFit None Teams of 3
6K Row
**Switch every 500m**

For today's workout, the goal needs to get people pushing their pace for all 4 500s. We want to avoid the "crash and burn" as well as the athletes who aim to pace too much. 		25m 00s
Performed as RX
Douglas Tomich 05/07/2018 Vintage CrossFit Push up/ sit up Max unbroken push up followed by 50 sit-ups unbroken 45 reps
Performed as RX
Douglas Tomich 05/06/2018 Vintage CrossFit Push-up situp Max push ups 40 reps
Performed as RX
Douglas Tomich 05/06/2018 Vintage CrossFit Endurance -Ryan 400m-20bur-400m-50situp-400m-40wbs-400m-50pushups-400m-20lunges-400m 23m 00s
Performed as RX
Douglas Tomich 05/04/2018 Vintage CrossFit None Split Jerk
1-1-1-1-1-1-1
Build weight over sets

Compare to 4/20/2018		 185-205-227 lbs
Performed as RX
Douglas Tomich 05/04/2018 Vintage CrossFit None AMRAP 8 Minutes
Row 8/6 Calories
8 Lateral Burpees over Rower
8 Chest to Bar Pullups

Target 5+ rounds beginners, 6+ rounds intermediate+

Beginner: Ring Rows
Intermediate: Chin over Bar Pull Ups
Advanced: Rx
Competitor: In a weight vest. Don't put on a vest if it'll reduce your C2B to singles!		 5 rounds 16 reps
Performed as RX
Douglas Tomich 05/04/2018 Vintage CrossFit Push-up situ Max push uos 30 reps
Performed as RX
Douglas Tomich 05/03/2018 Vintage CrossFit None Squat Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

Compare to 4/19/2018		 162 lbs
Performed as RX
Douglas Tomich 05/03/2018 Vintage CrossFit None 5 Rounds
15/10 Calorie Bike
15 Deadlifts 225/155lbs
Rest :90 between rounds

Each round should be a sprint with deadlifts performed in 1-2 sets.

Beginner: 12/8 Cal; 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185 		14m 40s
Workout Scaled
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