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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 05/02/2018 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 255 lbs
Performed as RX
Douglas Tomich 05/02/2018 Vintage CrossFit None 10 Rounds
Run 100m
3 Squat Snatch at 70%

Power Snatch is acceptable if there are mobility issues but you should still focus on fast bar turnover and getting under the bar. 		35m 00s
Workout Scaled
Douglas Tomich 05/01/2018 Vintage CrossFit None 15 Strict HSPU
30 Box Jump Overs 24/20
60 Wall Balls 20/14lbs
180 Double Unders

Cap: 15:00

Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16; 50 Wall Balls 14/10#; 180 Single Unders
Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)
Advanced: Rx		 14m 49s
Performed as RX
Douglas Tomich 04/30/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3 @75-85% of 1RM 285 lbs
Performed as RX
Douglas Tomich 04/30/2018 Vintage CrossFit None 4 Rounds
Run 400m
Row 250m
Rest :90

Run fast and empty the tank every time on the row. 		15m 06s
Performed as RX
Douglas Tomich 04/26/2018 Vintage CrossFit None AMRAP 2:00 x 4
8 Hang Squat Cleans 115/75lbs
8 Lateral Burpees over Bar
Max Reps Handstand Push Ups

Rest 2:00

Beginner: 6 reps each; 95/65#; Hand Release Push Ups
Intermediate: Reduced ROM HSPU
Advanced: Rx		 20 reps
Workout Scaled
Douglas Tomich 04/26/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5		 115 lbs
Performed as RX
Douglas Tomich 04/23/2018 Vintage CrossFit None 6 Rounds for time of:
Ski 15/10 Calories
15/10 Push Ups
30 Double Unders/50 Singles		 15m 00s
Performed as RX
Douglas Tomich 04/17/2018 Vintage CrossFit None For Time
45 Pull Ups
45 Thrusters 95/65lbs
45/35 Calorie Row

Time cap: 10:00 (add one second per rep not completed)

Beginner: 30 Ring Rows; 30 Thrusters 75/45#
Intermediate: 35 Pull Ups & 35 Thrusters
Advanced: Rx		 8m 20s
Performed as RX
Douglas Tomich 04/17/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
5x5		 165 lbs
Performed as RX
Douglas Tomich 04/16/2018 Vintage CrossFit None Every 4:00 for 20:00
Run 600m

Score is total running time		 11m 20s
Performed as RX
Douglas Tomich 04/16/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3
@70-82.5% of 1RM
 225 lbs
Performed as RX
Douglas Tomich 04/15/2018 Vintage CrossFit None Bench Press
10-9-8-7-6-5-4-3-2-1 reps, alternate rounds with a partner, does not have to be unbroken		 10m 00s
Performed as RX
Douglas Tomich 04/15/2018 Vintage CrossFit None 4 Rounds for time of:
12 Double Dumbbell Ground to Overhead, 50s/35s
8 Burpee Box Jump Overs (using hands allowed), 36/30#
4 Bar Muscle Ups

Beginner: 30/15#; 24/20"; 12/8 Calorie Ski
Intermediate: 40/25#; 30/24"; 4-8 Chest to Bar Pull Ups (pick a number you can complete unbroken on round 1)
Advanced: Rx		 18m 50s
Workout Scaled
Douglas Tomich 04/12/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5		 135 lbs
Performed as RX
Douglas Tomich 04/12/2018 Vintage CrossFit None 8 Rounds each, Alternating with a Partner
10 Thrusters 95/65lbs
1 Legless Rope Climb

Beginner: 65/45; 8 Strict Pull Ups
Intermediate: 75/55; 1-2 Rope Climbs with Legs
Advanced: Rx
Competitor: 14 Thrusters per round		 15m 39s
Performed as RX
Douglas Tomich 04/11/2018 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 80% 225-245-255-230-230 lbs
Performed as RX
Douglas Tomich 04/11/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 T2B
15 KB Swings 53/35lbs

Beginner: 10 Hanging Knee Raises; 35/18#
Intermediate: 6 Toes to Bar (Quality movement over volume!)
Advanced: Rx		 11m 15s
Performed as RX
Douglas Tomich 04/09/2018 Vintage CrossFit None Zero Bounce Deadlift 4x4
@70-80% of 1RM		 305 lbs
Performed as RX
Douglas Tomich 04/09/2018 Vintage CrossFit None 4 Rounds, Alternating with a Partner
25/18 Calorie Row
Run 400m

Beginner: 18/12 Calorie Row (intensity over volume!)		 25m 00s
Performed as RX
Douglas Tomich 04/06/2018 Vintage CrossFit None Front Squat 3RM 225 lbs
Performed as RX
Douglas Tomich 04/06/2018 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"		 161 reps
Performed as RX
Douglas Tomich 04/04/2018 Vintage CrossFit None Split Jerk 1RM 205 lbs
Performed as RX
Douglas Tomich 04/03/2018 Vintage CrossFit None 1RM Snatch 135 lbs
Performed as RX
Douglas Tomich 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 12m 15s
Performed as RX
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