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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 01/18/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 5 rounds 0 reps
Performed as RX
Douglas Tomich 01/17/2018 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 140 lbs
Performed as RX
Douglas Tomich 01/17/2018 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 5m 52s
Performed as RX
Douglas Tomich 01/16/2018 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 7m 51s
Performed as RX
Douglas Tomich 01/16/2018 Vintage CrossFit None Back Squat 5RM 265 lbs
Performed as RX
Douglas Tomich 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 215 lbs
Performed as RX
Douglas Tomich 01/15/2018 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 4 rounds 214 reps
Performed as RX
Douglas Tomich 01/12/2018 Vintage CrossFit None Push Jerk
5x3 @ 85%		 185 lbs
Performed as RX
Douglas Tomich 01/12/2018 Vintage CrossFit None 15-12-9
Power Snatch 115/75lbs
30-24-18
Sit Ups

Practice touch and go power snatches. Each round should start with a big set of unbroken reps followed by quick doubles/singles. The goal is to get as close to unbroken as possible.

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx
Competitor: 135/95; GHD Sit Ups		 6m 46s
Performed as RX
Douglas Tomich 01/11/2018 Vintage CrossFit None AMRAP 2 Minutes x 4
Rest 2:00

Dumbbell Thrusters 50/35lbs
Max Double Unders in remaining time

Round 1 - 18 Thrusters
Round 2 - 15 Thrusters
Round 3 - 12 Thrusters
Round 4 - 9 Thrusters

Beginner: 30/15; 100 Singles unders followed by double under attempts
Intermediate: 40/25
Advanced: Rx 		160 reps
Workout Scaled
Douglas Tomich 01/11/2018 Vintage CrossFit None Deadlift
12-12-12
*Heavier than week 2*
Compare to 12/21/2017		 285 lbs
Performed as RX
Douglas Tomich 01/10/2018 Vintage CrossFit None Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 105 lbs
Performed as RX
Douglas Tomich 01/10/2018 Vintage CrossFit None 5 Rounds
21 Dumbbell Snatch 50/35lbs
15/12 Calorie Row/Ski
9 Chest to Bar Pullups

Practice hand-to-hand dumbbell transitions prior to the WOD. The goal should be to stay unbroken on the snatches.

Beginner: 15 DB Snatch at 30/15#; 5 Banded Strict Chest to Bar Pullups or 9 Ring Rows
Intermediate: 40/25#; Chin over bar pullups
Advanced: Rx 		18m 40s
Performed as RX
Douglas Tomich 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
Douglas Tomich 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 225 lbs
Performed as RX
Douglas Tomich 01/08/2018 Vintage CrossFit None 5 Rounds
15 Box Jump Overs 24/20"
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#		 10m 00s
Performed as RX
Douglas Tomich 01/08/2018 Vintage CrossFit None Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off		 195 lbs
Performed as RX
Douglas Tomich 01/08/2018 Vintage CrossFit Quick fit2 30 heavy jump rope; 10 lunges; 15 push up & pass through ; max row

20 min		 1,000 m
Performed as RX
Douglas Tomich 01/07/2018 Vintage CrossFit None On the Minute x 24 (6 Rounds)
Station 1 1 Round of Cindy
Station 2 10 Hang Power Snatches
Station 3 Max Calorie Bike
Station 4 Rest

"Cindy" = 5 Pull Ups, 10 Push Ups, 15 Squats

Beginner: 55/35 (3 Banded Strict Pull Ups, 6/4 Push Ups, 12 Squats)
Intermediate: 75/50
Advanced: 95/65
Competitor: 115/80

Score is Bike calories		 120 reps
Workout Scaled
Douglas Tomich 01/05/2018 Vintage CrossFit None Deadlift
9-9-9
*Heavier than week 1*
Compare to Thursday, December 14, 2017 		285 lbs
Performed as RX
Douglas Tomich 01/05/2018 Vintage CrossFit None 5 Rounds
Bike 2/1.5k or Row 750m
1 Max Set Strict Handstand Push Ups

The row should be performed at a medium tempo (2:30 - 3:00). Scale distance appropriately.

Beginner: Perfect Push Ups
Intermediate: Kipping Handstand Push Ups
Advanced: Strict Handstand Push Ups		 50 reps
Performed as RX
Douglas Tomich 01/04/2018 Vintage CrossFit None Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets		 135 lbs
Performed as RX
Douglas Tomich 01/04/2018 Vintage CrossFit None 3 Rounds
2:00 Max Wallballs 20/14lbs
:60 Rest
2:00 Max Toes to Bar
:60 Rest


This WOD is unique, the goal should be repeatable sets if you are unable to do wall balls unbroken for the entire two minutes. For the Toes to bar, break them up early into manageable sets with a focus on minimizing rest between sets.


Beginner: 14/10# Wall Ball to 10/9' (emphasize staying consistent to target height!); Hanging Leg Raise to Hip level with focus on maintaining hollow swing rhythm
Intermediate/Advanced: Rx 		192 reps
Performed as RX
Douglas Tomich 01/03/2018 Vintage CrossFit None Back Squat 5RM 260 lbs
Performed as RX
Douglas Tomich 01/03/2018 Vintage CrossFit None AMRAP 20 Minutes
12 Bar Facing Burpees
12 Power Snatch 75/55lbs
12 Pull Ups


Focus on steady movement and fast transitions. The goal is to keep your rounds near the same time the entire workout. The power snatch and pullups should be completed in 2-3 sets the whole time, no singles. Pick an appropriate weight and rep scheme.


Beginner: 45/35# (use 15# bar); 8 strict banded pullups in sets of 4
Intermediate: 8 pullups in sets of 2+ reps
Advanced: Rx
Competitor: 95/65; Chest to bar pullups
 6 rounds 17 reps
Performed as RX
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