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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 05/01/2019 Vintage CrossFit None Back Squat
37 @70%

The weights are lower, so focus on increasing your speed out of the bottom of the squat.		 186 lbs
Performed as RX
Douglas Tomich 04/30/2019 Vintage CrossFit None Every :30 for 6 Minutes
1 Squat Clean at 75-80%		 135 lbs
Performed as RX
Douglas Tomich 04/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
10/7 Calorie Row/Bike/Ski
3 Push Press 115/75lbs
10/7 Calories
6 Push Press
10/7 Calories
9, 12, 15 etc.

Beginner: 75/45
Intermediate: 95/65
Advanced: Rx

(Athletes choice of machine but perform the same machine for full workout) 		100 reps
Workout Scaled
Douglas Tomich 04/25/2019 Vintage CrossFit None 10 Rounds
5 Deadlifts 225/155lbs
5 Strict Handstand Push Ups
25 Double Unders

Beginner: 135/85; :10 Handstand Hold + 5 Perfect Push Ups; 25 Plate Jumps
Intermediate: 185/135; Reduced ROM Strict HSPU
Advanced: Rx		 19m 00s
Workout Scaled
Douglas Tomich 03/11/2019 Vintage CrossFit Crossfit Open 19.3 200 alternating lunge w/ overhead press (50)
50 alternating box step ups (50)
50 strict hspu
300 handstand walk		 122 reps
Performed as RX
Douglas Tomich 03/11/2019 Vintage CrossFit None Squat Clean and Jerk
6x2 @ 80-85%
Drop and Reset
Rest as Needed
-Jerk Both Reps		 212 lbs
Performed as RX
Douglas Tomich 03/11/2019 Vintage CrossFit None 3 Rounds
15 Lateral Burpees Over The Bar
10 Clean and Jerk 135/95lbs

Scale to a weight where you can perform some touch and go reps each round. 		6m 05s
Workout Scaled
Douglas Tomich 02/23/2019 Vintage CrossFit hjr-pushubike-med three person 12 total rounds 4/person
30heavy hump rope
20 pushups
10 cal bike
5 x 100lb med ball		 25m 30s
Performed as RX
Douglas Tomich 02/22/2019 Vintage CrossFit CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 8 rounds 2 reps
Performed as RX
Douglas Tomich 02/17/2019 Vintage CrossFit None 5 rounds
Bike 1000m
100 Double Unders
Rest 2:00

Pick a double under quantity you can complete under 2 minutes while fatigued. 		25m 30s
Performed as RX
Douglas Tomich 02/17/2019 Vintage CrossFit kipping rmu 6 min emom max kipping rmu (score is total rmu) 13 reps
Performed as RX
Douglas Tomich 02/16/2019 Vintage CrossFit None Partner "Holleyman" (alternate full rounds with a partner)

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

QuickFit
5 Wall Balls
3+3 Dumbbell Push Press
1 Heavy D-Ball Clean to Shoulder

Beginner CF: 14/10#; :05 Handstand Hold with slow lowering to mat; 115/65
Intermediate: 165/105
Advanced: Rx
 51m 01s
Performed as RX
Douglas Tomich 02/15/2019 Vintage CrossFit None Squat Snatch
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 20 Hang Squat Snatch @ 75% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatch completed from 20, and complete that many burpees for your rest period		 85 lbs
Performed as RX
Douglas Tomich 02/15/2019 Vintage CrossFit None AMRAP 12 Minutes
2 Bar Muscle Ups
8 Thrusters 95/65lbs
25' HS Walk

Beginner: 2 Strict Chin Ups; 65/35#; 1-2 Wall Walks or 12 High Plank Shoulder Taps
Intermediate: 4 Unbroken Chest to Bar or Chin over Bar Pull Ups; 80/50#; 12 Handstand Hand Lifts or 3 HS Walk Attempts
Advanced: Rx
 4 rounds 10 reps
Performed as RX
Douglas Tomich 02/14/2019 Vintage CrossFit None Front Squat
For Time
8x3 @ 85%
Rack and Un-rack each set

The goal for this style of strength work is blending both conditioning and strength work. Take as little rest as possible to be able to complete the 8 sets of 3. Do not exceed 85%.
 4m 03s
Workout Scaled
Douglas Tomich 02/14/2019 Vintage CrossFit None 3 Rounds
Wallballs
Max Reps @ 30/20lbs to a 10/9 Target
Rest 2:00

The goal is 25+ reps each round. Don't go with a heavier ball unless you're confident you can hit this rep range. 		66 reps
Performed as RX
Douglas Tomich 02/13/2019 Vintage CrossFit None Clean
For Time
18 Clean @ 75%
Rest 3:00
12 Clean @ 80%
Rest 3:00
6 Clean @ 85%

Percentages based on 1RM Power Clean. Snatch reps can be Power, Squat, or a mix of both. This is a significant dosage of heavy cleans. Each section should not exceed 4 minutes.		 4m 00s
Workout Scaled
Douglas Tomich 02/13/2019 Vintage CrossFit None AMRAP 3 Minutes x 3
Row 500m/425m
Max Kipping Handstand Push Ups in remaining time
Rest 3:00

The goal is to row at a pace that maximizes the amount of time on the wall performing HSPU, but not so aggressive that it ruins your ability to do HSPU. Keep the standards strict to Open standards for Rx athletes.

Scale the row distance to complete around 1:45.

Beginner: Seated strict dumbbell press or max time handstand hold
Intermediate: Reduced ROM HSPU
Advanced: Rx HSPU		 52 reps
Performed as RX
Douglas Tomich 02/09/2019 Vintage CrossFit None Partner "Helton"

Three rounds for time of:
Run 800 meters
50/35 pound Dumbbell squat cleans, 30 reps
30 Burpees

Run together and split cleans and burpees any way with one person working while other rests
Advanced: Partner holds wall sit during clean and high plank during burpees		 24m 00s
Performed as RX
Douglas Tomich 02/08/2019 Vintage CrossFit None Squat Clean
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 20 Hang Squat Cleans @ 75% of today's heavy single

Every time you drop the bar, subtract number of Squat Cleans completed from 20 , and complete that many burpees for your rest period
 135 lbs
Performed as RX
Douglas Tomich 02/08/2019 Vintage CrossFit None 4 rounds for time of:
Bike 15/9 Calories
15 Toes to Bar
45 Double Unders

Beginner: Hanging Knee Raise; 45 Plate Jumps
Intermediate: 10 Toes to Bar		 12m 14s
Performed as RX
Douglas Tomich 02/07/2019 Vintage CrossFit None For Time
Front Squat
7x4 @ 80%
Rack and Un-rack each set

The goal for this style of strength work is blending both conditioning and strength work. Take as little rest as possible between each set. Do not exceed 80%.		 155 lbs
Performed as RX
Douglas Tomich 02/07/2019 Vintage CrossFit None EMOM 18
A) 10 Dumbbell Bench Press
B) 15 Ring Rows
C) 10 Dumbbell Deadlifts + 10 Dumbbell Front Rack Squats		 255 reps
Performed as RX
Douglas Tomich 02/06/2019 Vintage CrossFit None For Time
3 Rope Climbs
30/21 Calorie Bike
15 D-Ball Cleans, 100/70
30/21 Calorie Bike
3 Rope Climbs

Beginner: 15 Banded Strict Pull Ups or 10 "Single Pull" Rope Climb practice; 50/30
Intermediate: 12' Climbs; 70/50#
Advanced: Rx
Competitor: 150/100		 6m 08s
Performed as RX
Douglas Tomich 02/06/2019 Vintage CrossFit None Snatch
For Time
18 Snatch @ 75%
Rest 3:00
12 Snatch @ 80%
Rest 3:00
6 Snatch @ 85%

Percentages based on 1RM Power Snatch. Snatch reps can be Power, Squat, or a mix of both. This is a significant dosage of heavy snatches. This should be approached as steady singles. Each section should not exceed 4 minutes.		 3m 00s
Workout Scaled
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