Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 02/05/2018 Vintage CrossFit None 4 rounds
15 V-Ups (scale to single leg V-ups)
Ski 15/10 Calories
2 Sled Push (45/empty) - there and back is 1
20 Alternating Jumping Lunges
 20m 00s
Workout Scaled
Douglas Tomich 02/05/2018 Vintage CrossFit None 4 Rounds
15 Clean and Jerk 135/95lbs
15 Bar Facing Burpees

Time cap 12:00

Beginner: 10 reps of each, 95/65#
Intermediate: 12 reps of each, 115/75#
Advanced: Rx
 10m 00s
Workout Scaled
Douglas Tomich 02/01/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 62.5%
Rack/Unrack anytime

Beat your time from last week!		 2m 43s
Performed as RX
Douglas Tomich 02/01/2018 Vintage CrossFit None AMRAP 14 Minutes
10 Kettlebell Deadlift 53/35s
20 Dumbbell Front Squats 50/35lbs
10 HSPU (Open Standard)

We're looking for 4+ rounds out of everyone with advanced athletes getting 5+

Beginner: Rx Deadlifts; 30/20# DB; 2 Wall Walks or 2x Kick up to HS and :10 hold
Intermediate: 10 DB Front Squats at Rx; Reduced ROM HSPU if needed
Advanced: Rx		 2 rounds 0 reps
Workout Scaled
Douglas Tomich 01/31/2018 Vintage CrossFit None 3 x 5:00
100 Double Unders
AMRAP CTB Pull Ups
Rest 3:00
(Do not exceed 40 CTB per interval)


Focus on performing large sets of pull ups. The goal is not to accumulate max singles but to practice technique and connecting multiple reps.

Beginner: 50 Single Leg Single Unders/side followed by double under attempts until 3:00, then ring rows
Intermediate: 50 Double Unders (2:30 or less); Chin over bar pull ups
Advanced: Rx
Competitor: 150 DU		 40 reps
Performed as RX
Douglas Tomich 01/31/2018 Vintage CrossFit None AMRAP 20
5 Strict Toes to Bar/Hanging Leg Raise to L-Sit/Hanging Knee Raise
10 Russian Twists with Wall Ball (L+R = 1)
15 Wall Balls
20/15 Calorie Row		 3 rounds 0 reps
Workout Scaled
Douglas Tomich 01/30/2018 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.		 12 reps
Performed as RX
Douglas Tomich 01/30/2018 Vintage CrossFit Dumbbell 16.1 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. dumbbell overhead walking lunge
8 burpees (2018 standard*)
25-ft. dumbbell overhead walking lunge
8 chest-to-bar pull-ups

*Lateral over dumbbell, must jump feet back and foward

Beginner: 30/15; 5 Banded Strict Pull Ups or Jumping Pullups (Head 6" below bar)
Intermediate: 40/25; Chin over Bar Pull Ups
Advanced: 50/35		 7 rounds 25 reps
Performed as RX
Douglas Tomich 01/29/2018 Vintage CrossFit None For Time
10 Squat Snatch 135/95lbs
25 Handstand Push Ups
10 Squat Snatch
25 Handstand Push Ups
10 Squat Snatch

Use Open Standard

Time cap 10:00
Add :01 per rep not completed		 10m 10s
Workout Scaled
Douglas Tomich 01/29/2018 Vintage CrossFit None EMOM for 15 Minutes
20 KB Swings 53/35lbs
20 Goblet Squats 53/35lbs
20 Push Ups


Alternate movements each minute

Beginner: 15 reps of each; 35/18; Box Push Ups
Intermediate: 15 reps of each @ Rx weight, 12 Push Ups (female)
Advanced: Rx		 300 reps
Performed as RX
Douglas Tomich 01/26/2018 Vintage CrossFit None AMRAP 15
Run 200m
40 Double Unders (scale 30 one-legged singles/side or 75 Singles)
5 D-Ball Deadlifts + 10m D-Ball Carry + 5 D-Ball Deadlifts + 10m D-Ball Carry		 5 rounds 70 reps
Workout Scaled
Douglas Tomich 01/26/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%		 115 lbs
Performed as RX
Douglas Tomich 01/26/2018 Vintage CrossFit None 3 Rounds
30 Box Jump Overs 24/20"
20 Double Dumbbell Ground to Overhead 35/20s

Both Clean and Jerks and Snatches are allowed today. Test both before the WOD to see what feels more efficient

Beginner: 20 Box Jump Overs 20'16"; 15 DB G2OH 25/15#
Intermediate: 25 Box Jump Overs at Rx
Advanced: Rx		 7m 32s
Workout Scaled
Douglas Tomich 01/25/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 60% 1RM
Rack/Unrack anytime		 2m 50s
Performed as RX
Douglas Tomich 01/25/2018 Vintage CrossFit None AMRAP 6 Minutes x 2
Row 750m
30 Overhead Squats 95/65lbs
Max Toes to Bar in remaining time

Rest 4:00 between efforts

The overhead squats should be 3 sets or less for both rounds. Athletes should have at least one minute for the toes to bar. Commit to big sets of overhead squats!

Beginner: Row 600/500m; 20 Overhead Squats at 55/35; Hanging Knee Raise
Intermediate: 25 OHS @ 75/50
Advanced: Rx		 47 reps
Workout Scaled
Douglas Tomich 01/24/2018 Vintage CrossFit None Handstand Push Up Technique Work
then
EMOM 5:00
Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable		 25 reps
Performed as RX
Douglas Tomich 01/24/2018 Vintage CrossFit None Five 3:00 Rounds
20 Kettlebell Swings 53/35lbs
12 Handstand Push Ups
Max Double Unders in remaining time
No Rest between rounds

The handstand push ups should be 4 sets or less for the duration of the workout. You should have at least one minute for the double unders on the first round.

Beginner: 20 Swings @ 35/18; 3 Wall Walks or 3x Kick-up to HS + :10 hold
Intermediate: 44/26; 6-8 Reps and/or reduced ROM
Advanced: Rx
Competitor: 30 KB Swings; 15 HSPU		 76 reps
Performed as RX
Douglas Tomich 01/23/2018 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 15m 40s
Performed as RX
Douglas Tomich 01/22/2018 Vintage CrossFit None AMRAP 10 Minutes
5 Deadlift 225/155lbs
10 Box Jumps 24/20"
15 Wallballs 20/14lbs

Beginner: 165/105; 20/16"; 14/10# to 10/9'
Intermediate: 195/125; Rx; Rx
Advanced: Rx
Competitor: 275/185		 5 rounds 13 reps
Performed as RX
Douglas Tomich 01/22/2018 Vintage CrossFit None Every 2:00 until failure
15 Lateral Bar Burpees
10 Power Snatch 135/95lbs
(20 Minute Cap)

Snatches should be touch and go or light singles. Compare to Power Snatch intervals during Cycle three to pick appropriate weight. Scale to be able to reach the 10 minute mark.

Beginner: 10 Bar Burpees; 7 Power Snatches 95/55
Intermediate: 12 Bar Burpees; 8 Power Snatches 115/75
Advanced: Rx		 1 rounds 22 reps
Workout Scaled
Douglas Tomich 01/21/2018 Vintage CrossFit 18.0 21-15-9
Alternating Dumbbell Snatch
Lateral Burpees over Dumbbell		 4m 19s
Performed as RX
Douglas Tomich 01/19/2018 Vintage CrossFit None Push Jerk 1RM 230 lbs
Performed as RX
Douglas Tomich 01/19/2018 Vintage CrossFit None 3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round.		 10m 18s
Workout Scaled
Douglas Tomich 01/19/2018 Vintage CrossFit Quick fit Every 2 min; 200 meters + 7 burpees 14m 00s
Performed as RX
Douglas Tomich 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 16 reps
Performed as RX
Previous 1...121314151617181920...57Next