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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 135 lbs
Performed as RX
Douglas Tomich 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus. 		62 reps
Workout Scaled
Douglas Tomich 02/19/2018 Vintage CrossFit None Five 3:00 rounds
Bike 20/14 Calories
12 Alternating Dumbbell Snatches
12 V-Ups
Flutter Kicks in remaining time
 300 reps
Performed as RX
Douglas Tomich 02/17/2018 Vintage CrossFit None With a partner
AMRAP 16
25/20 Heavy Jump Rope, each while partner holds Wall Sit
20/15 Calorie Row, each while partner holds Low Plank
15 Bench Press, 155/95, split reps any way with partner spoting

Scale Bench Press weight so you can perform 3+ reps per set for the duration of the WOD		 4 rounds 82 reps
Performed as RX
Douglas Tomich 02/16/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean
Round 1 75%
Round 2 80%
Round 3 85%		 16 reps
Performed as RX
Douglas Tomich 02/16/2018 Vintage CrossFit None AMRAP 20 Minutes
15 Front Squats 115/75lbs
15/10 Calorie Bike
15 Toes to Bar

Break the toes to bar and squats early to ensure you can continue moving consistently past the 10 minute mark!

Beginner: 75/45; 12/8 Cal; 7-10 Hanging Leg Raise to L-Sit/Knee Tuck
Intermediate: 95/60; 7-10 T2B
Advanced: Rx		 5 rounds 8 reps
Performed as RX
Douglas Tomich 02/15/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime		 2m 37s
Performed as RX
Douglas Tomich 02/15/2018 Vintage CrossFit None 8 Rounds
30 Double Unders
3 Power Snatch 165/110lbs

Time cap: 12:00. Scale the power snatch weight at/below 80% of your 1RM.

Beginner: 50 Single Unders + DU attempt at the end of every set; 95/65
Intermediate: 20 DU; 125/85
Advanced: Rx		 9m 42s
Workout Scaled
Douglas Tomich 02/14/2018 Vintage CrossFit None Five 6:00 Rounds
30 Wallballs 20/14lbs
15 HSPU
Max Calories on Rower or Bike or Ski Erg in remaining time
No Rest

On earlier rounds you should have 2+ minutes on the machine, and later rounds 1+ minutes.

Score is calories on Row/Bike/Ski

Beginner: 21 Wall Balls 14/10#; 4 Wall Walks or 4x Kick Up HS and :10 Hold
Intermediate: 25 Wall Balls; 7-10 HSPU and/or reduced ROM
Advanced: Rx
Competitor: 40 Wall Balls; 20 HSPU
 39 reps
Workout Scaled
Douglas Tomich 02/13/2018 Vintage CrossFit None Back Squat
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set Max effort reps at chosen weight.		 12 reps
Performed as RX
Douglas Tomich 02/13/2018 Vintage CrossFit CrossFit Open 14.2 Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx: 95/65; Chest to Bar Pullups
Scaled: 65/45; Chin over Bar Pullups or Jumping Chest to Bar Pullups (head 6" below bar)		 40 reps
Performed as RX
Douglas Tomich 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 3 rounds 40 reps
Performed as RX
Douglas Tomich 02/10/2018 Vintage CrossFit None In 6 minutes:
Run 400m
30 Synchro Wall Balls
30 Burpees
 5m 50s
Performed as RX
Douglas Tomich 02/10/2018 Vintage CrossFit None In 6 minutes:
Bike 1200/1000m
30 Synchro Kettlebell Swings
30 Steps Walking Lunge with KB in Goblet Squat position
 6m 30s
Performed as RX
Douglas Tomich 02/10/2018 Vintage CrossFit None In 6 minutes
Row 500/400m
30 Synchro Toes to Bar (scale 40 partner med ball sit ups - legs linked, pass ball between reps)
15 D-Ball Cleans 		6m 28s
Performed as RX
Douglas Tomich 02/09/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%
 17 reps
Performed as RX
Douglas Tomich 02/09/2018 Vintage CrossFit None AMRAP 20 Minutes
3 Rounds of "Cindy"
3 Squat Cleans 155/105lbs
Add 10/5lbs each Round

Beginner: 3-6-9 "Cindy"; 95/55
Intermediate: 135/85
Advanced: Rx		 4 rounds 65 reps
Performed as RX
Douglas Tomich 02/08/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime

Beat your time from last week!		 3m 28s
Performed as RX
Douglas Tomich 02/08/2018 Vintage CrossFit None For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups

Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx		 6m 12s
Workout Scaled
Douglas Tomich 02/07/2018 Vintage CrossFit None Five 5:00 Rounds
15 Sumo DLHP 95/65lbs
15 Thrusters 95/65lbs
Max Reps Muscle Ups (Ring)
No Rest

Beginner: 65/45; Burpee Strict Pull Ups
Intermediate: 80/55; Challenging Ring Rows in sets of 3 or Banded Ring Transition Drill
Advanced: Rx		 15 reps
Performed as RX
Douglas Tomich 02/06/2018 Vintage CrossFit None 10 Rounds for time of:
Run 100m
10 Russian Kettlebell Swings
5 Burpees		 14m 42s
Workout Scaled
Douglas Tomich 02/06/2018 Vintage CrossFit None Back Squats
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 10 reps
Performed as RX
Douglas Tomich 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 4 rounds 2 reps
Performed as RX
Douglas Tomich 02/06/2018 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 207 lbs
Performed as RX
Douglas Tomich 02/05/2018 Vintage CrossFit None Every 5 Minutes for 15:00
Row 500/400m
8 Deadlifts 255/175

Refer to your deadlift 9's or 12's from previous cycle to determine an appropriate weight. The deadlifts should be performed as a single, unbroken set. You may adjust weight between rounds.
15m 00s
Performed as RX
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