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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 12/05/2017 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		 9m 02s
Performed as RX
Douglas Tomich 12/05/2017 Vintage CrossFit None Back Squat 5RM 245 lbs
Performed as RX
Douglas Tomich 12/04/2017 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 205 lbs
Performed as RX
Douglas Tomich 12/04/2017 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!		 2 rounds 215 reps
Performed as RX
Douglas Tomich 12/02/2017 Vintage CrossFit None FraserFroning vs the World Challenge
AMRAP 25
Alternate full rounds with a partner as a team of 2
50 Double Unders
15 Toes to Bar
5 Bench Press 225/155

QuickFit: 75 Single Unders; 15 Frog Kicks; 15 Push Ups
Beginner: 75 Single Unders; 10 Hanging Leg Raises to Hip Level; 135/75
Intermediate: 25 Double Unders; 10 Toes to Bar; 175/95
Advanced: Rx/Rx/205/115
Competitor: Rx		 5 rounds 0 reps
Performed as RX
Douglas Tomich 12/01/2017 Vintage CrossFit None Front Squat 1RM 240 lbs
Performed as RX
Douglas Tomich 12/01/2017 Vintage CrossFit None For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16" Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx		 9m 18s
Workout Scaled
Douglas Tomich 11/30/2017 Vintage CrossFit None Clean and Jerk 1RM 225 lbs
Performed as RX
Douglas Tomich 11/30/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 7m 31s
Performed as RX
Douglas Tomich 11/29/2017 Vintage CrossFit None Push Press 1RM 210 lbs
Performed as RX
Douglas Tomich 11/29/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65		 9 rounds 232 reps
Performed as RX
Douglas Tomich 11/29/2017 Vintage CrossFit None Row 1500m
100/70 Heavy Jump Rope
50 Steps Walking Lunge
25 Burpees		 13m 10s
Performed as RX
Douglas Tomich 11/28/2017 Vintage CrossFit None Back Squat 3RM 265 lbs
Performed as RX
Douglas Tomich 11/28/2017 Vintage CrossFit None For Time
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups		 12m 18s
Workout Scaled
Douglas Tomich 11/27/2017 Vintage CrossFit None AMRAP 20
Bike 20/14 Calories
5 Dumbbell Burpees + 5 Dumbbell Curls + 5 Dumbbell Push Press (2 DBs)
10 Plank Leg Sliders, each side		 6 rounds 22 reps
Workout Scaled
Douglas Tomich 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 157 lbs
Performed as RX
Douglas Tomich 11/27/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 13m 05s
Workout Scaled
Douglas Tomich 11/26/2017 Vintage CrossFit Viola Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.		 4 rounds 201 reps
Performed as RX
Douglas Tomich 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%		 135-165-185 lbs
Performed as RX
Douglas Tomich 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#		 7m 40s
Workout Scaled
Douglas Tomich 11/19/2017 Vintage CrossFit Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 26m 31s
Performed as RX
Douglas Tomich 11/18/2017 Vintage CrossFit None As a team of 3:
Complete 20 rounds of 10 Alternating Dumbbell Snatch + 10m Overhead Dumbbell Walking Lunge

One partner performs DB Snatch + Lunge
Second partner bikes for distance
Third partner runs 200m.

When partner returns from the run they switch onto the bike. Partner on the bike resumes the couplet and the partner performing the AMRAP runs 200m.

Score 1: 20 Rounds time		 25m 00s
Performed as RX
Douglas Tomich 11/18/2017 Vintage CrossFit None As a team of 3:
Complete 20 rounds of 10 Alternating Dumbbell Snatch + 10m Overhead Dumbbell Walking Lunge

One partner performs DB Snatch + Lunge
Second partner bikes for distance
Third partner runs 200m.

When partner returns from the run they switch onto the bike. Partner on the bike resumes the couplet and the partner performing the AMRAP runs 200m.

Score 2: Bike Distance		 12.50 km
Performed as RX
Douglas Tomich 11/17/2017 Vintage CrossFit None Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1

Heavier than Week 3 (11/3/2017)		 145 lbs
Performed as RX
Douglas Tomich 11/17/2017 Vintage CrossFit None 3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge		 15m 00s
Performed as RX
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