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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 04/02/2018 Vintage CrossFit None Deadlift 5RM 315 lbs
Performed as RX
Douglas Tomich 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 22m 52s
Performed as RX
Douglas Tomich 03/29/2018 Vintage CrossFit None Deadlift
3x12 @50-55% of 1RM
For Speed		 215 lbs
Performed as RX
Douglas Tomich 03/29/2018 Vintage CrossFit None With a Partner
7 Rounds Each
2 Reps of (1 Ring MU + 2 Ring Dip)
12 Box Jump Overs 24/20"

Beginner: 15-sec Ring Support Hold or 5 Bench Dips; 12" Stack of Plates
Intermediate: 3 Ring Dips with 5-second hold at the top of each rep; 20/16"
Advanced: Rx		 18m 25s
Performed as RX
Douglas Tomich 03/21/2018 Vintage CrossFit None Split Jerk 1RM 205 lbs
Performed as RX
Douglas Tomich 03/21/2018 Vintage CrossFit None AMRAP 9 Minutes
90 Air Squats
60 KB Swings 53/35lbs
90 Air Squats
AMRAP Pull Ups


Scale to allow :90 or more on the pull ups at the end. Score is total reps completed including squats/swings.


Beginner: 50 Air Squats; 40 Kettlebell Swings 35/18; Ring Rows
Intermediate: 70 Air Squats; 50 Kettlebell Swings 44/26; Rx Pull Ups
Advanced: Rx		 260 reps
Performed as RX
Douglas Tomich 03/13/2018 Vintage CrossFit None Front Squat
5x3
(Start around 85%)		 215 lbs
Performed as RX
Douglas Tomich 03/13/2018 Vintage CrossFit None 21-15-9-15-21
Wall Balls 20/14lbs
Push Ups
Sit Ups

Beginner: 14/10#; Box Push Ups or Banded Push Ups
Intermediate/Advanced: Rx
Competitor: 30/20# WB		 9m 22s
Performed as RX
Douglas Tomich 03/12/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 2		 217 lbs
Performed as RX
Douglas Tomich 03/12/2018 Vintage CrossFit Max Ring Muscle Ups Max Ring mu 4 reps
Performed as RX
Douglas Tomich 03/11/2018 Vintage CrossFit Max Ring muscle ups Max ring muscle ups 2 reps
Performed as RX
Douglas Tomich 03/09/2018 Vintage CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes		 263 reps
Performed as RX
Douglas Tomich 03/06/2018 Vintage CrossFit None Back Squat 3-3-3-3-3
(Start around 85%)		 260 lbs
Performed as RX
Douglas Tomich 03/06/2018 Vintage CrossFit None 10-8-6-4-2
Squat Snatch 95/65lbs
Bar Facing Burpees

Time cap: 8:00. The goal is unbroken snatches, so go light!

Beginner: 65/45
Intermediate: 85/55
Advanced: Rx
Competitor: 115/80		 7m 12s
Performed as RX
Douglas Tomich 03/05/2018 Vintage CrossFit None Squat Snatch 6x2
Drop and Reset each rep
(Start around 85%)		 155 lbs
Performed as RX
Douglas Tomich 03/05/2018 Vintage CrossFit None AMRAP 12:00
Run 200m
12 KB Swings 53/35lbs
9 CTB Pull Ups

Push the pace on the runs and transitions.

Beginner: 35/18; 9 Banded Kipping Pull Ups
Intermediate: 44/26; 9 Chin over Bar Pull Ups or 3-5 Chest to Bar
Advanced: Rx		 05 rounds 60 reps
Performed as RX
Douglas Tomich 03/02/2018 Vintage CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees		 6m 28s
Performed as RX
Douglas Tomich 03/02/2018 Vintage CrossFit CrossFit Open 18.2A Clean 1RM 217 lbs
Performed as RX
Douglas Tomich 02/28/2018 Vintage CrossFit None AMRAP 12:00
3 Muscle Ups
6 Thrusters 135/95lbs
9 Strict Handstand Push Ups

Handstand Push Ups should be done in 2 sets or less.

Beginner: 6 challenging ring rows; 95/55; 9 Strict Dumbbell Shoulder Press, 35/20#
Intermediate: 3 strict ring pullups, pull the rings as low as possible to the chest/ribs/hips; 115/75; Reduced Volume or ROM Strict HSPU or Box Pike HSPU
Advanced: Rx		 2 rounds 0 reps
Workout Scaled
Douglas Tomich 02/28/2018 Vintage CrossFit None Split Jerk 2-2-2-2-2-2

Sets 4 & 5 are the heavy sets, lower the weight back to moderate for the final set		 155 lbs
Performed as RX
Douglas Tomich 02/27/2018 Vintage CrossFit None 5 Rounds
6 Deadlifts 135/95lbs
6 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar

Time Cap: 12:00

Beginner: 105/75
Intermediate/Advanced: Rx		 10m 00s
Performed as RX
Douglas Tomich 02/27/2018 Vintage CrossFit None Front Squat 4-4-4-4
(Start around 80%)		 185 lbs
Performed as RX
Douglas Tomich 02/26/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)		 185 lbs
Performed as RX
Douglas Tomich 02/26/2018 Vintage CrossFit None 3 Rounds
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups


Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.


Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx		 10m 09s
Workout Scaled
Douglas Tomich 02/23/2018 Vintage CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 351 reps
Performed as RX
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