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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 01/02/2018 Vintage CrossFit None Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off		 52 reps
Performed as RX
Douglas Tomich 01/02/2018 Vintage CrossFit None 12 Rounds Alternating with a Partner
10 Thrusters 95/65lbs
30 Double Unders
*Switch after full rounds*


Scale the weight so all six rounds of thrusters can be completed unbroken. Rounds should be fast!

Beginner: 55/35
Intermediate: 75/50
Advanced: Rx
Competitor: 115/75		 12m 32s
Performed as RX
Douglas Tomich 12/21/2017 Vintage CrossFit None 5 Rounds
6 D-Ball Cleans 100/70
6 Muscle Ups
12 Bar Facing Burpees
Rest 1:00

Beginner: 50/30; 9/6 Calorie Ski
Intermediate: 70/50; 6 Banded Ring Transitions or 9 Ring Dips
Advanced: Rx		 20m 00s
Workout Scaled
Douglas Tomich 12/21/2017 Vintage CrossFit None Deadlift
12-12-12
As heavy as possible with full control		 275 lbs
Performed as RX
Douglas Tomich 12/20/2017 Vintage CrossFit None Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off		 46 reps
Performed as RX
Douglas Tomich 12/20/2017 Vintage CrossFit None 3 Rounds
30 Single Arm Push Press 50/35lbs
(15 per side)
20 Box Jump Overs 24/20"
15 Handstand Push Ups

The Push press should be unbroken for at least the first round. HSPU should remain 3 sets or less the entire WOD.

Beginner: 35/20#; 20/16"; 5 Wall Walks or 5x Kick Up + :10 HS Hold
Intermediate: Reduce HSPU ROM or Volume
Advanced: Rx		 8m 18s
Performed as RX
Douglas Tomich 12/19/2017 Vintage CrossFit None 4 rounds for time of:
Run 200m with sandbag
1000m Bike
10-20 Pushups (based on skill level)
20 Scissor Kicks (2-count L+R = 1 rep)		 16m 13s
Performed as RX
Douglas Tomich 12/19/2017 Vintage CrossFit None Back Squat 5RM 252 lbs
Performed as RX
Douglas Tomich 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time		 69 reps
Performed as RX
Douglas Tomich 12/15/2017 Vintage CrossFit None Push Jerk
5x5 @ 65%		 145 lbs
Performed as RX
Douglas Tomich 12/15/2017 Vintage CrossFit None AMRAP 7 Minutes
100/75 Calories on Row or 80/55 Cal on Bike
Max Wallballs in remaining time 20/14lbs

5 minute cap for row/bike!

Beginner: 75/50 Calorie Row or 60/40 Cal Bike; 14/10 to Rx target height
Intermediate/Advanced: Rx

Score is calories + wall ball reps		 130 reps
Performed as RX
Douglas Tomich 12/14/2017 Vintage CrossFit None Deadlift
9-9-9
As heavy as possible with total control		 275 lbs
Performed as RX
Douglas Tomich 12/14/2017 Vintage CrossFit None AMRAP 15 Minutes
15 Burpee Box Jump Overs 24/20"
10 Alternating Pistols
15 Burpee Box Jump Overs 24/20"
20 Pistols
15 Burpee Box Jump Overs 24/20"
30 Pistols
etc...

Beginner: 20/16" Burpee Box Step Overs; Steps Walking Lunge or Step Back Slider Lunges
Intermediate: Assisted Pistols (upright or band) or Pistols with front foot on slider
Advanced: Rx (reduce pistol volume in half if appropriate)		 140 reps
Workout Scaled
Douglas Tomich 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 220 lbs
Performed as RX
Douglas Tomich 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 5m 30s
Workout Scaled
Douglas Tomich 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx
 5 rounds 0 reps
Workout Scaled
Douglas Tomich 12/11/2017 Vintage CrossFit None Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus. 		60 reps
Performed as RX
Douglas Tomich 12/10/2017 Vintage CrossFit None 21-18-15-12-9-6-3
Deadlift
Bike (Calories) - Female 14-12-10-8-6-4-2

Beginner: 95/55
Intermediate: 115/75
Advanced: 135/95
Competitor: 185/125		 11m 32s
Workout Scaled
Douglas Tomich 12/08/2017 Vintage CrossFit None Push Jerk 1RM 195 lbs
Performed as RX
Douglas Tomich 12/08/2017 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 00s
Workout Scaled
Douglas Tomich 12/07/2017 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 12 reps
Performed as RX
Douglas Tomich 12/07/2017 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 34 reps
Performed as RX
Douglas Tomich 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 135 lbs
Performed as RX
Douglas Tomich 12/06/2017 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 49s
Workout Scaled
Douglas Tomich 12/06/2017 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 49s
Performed as RX
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