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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 11/17/2017 Vintage CrossFit None Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1

Heavier than Week 3 (11/3/2017)		 185-165-145 lbs
Performed as RX
Douglas Tomich 11/17/2017 Vintage CrossFit None 4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00

Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups

Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round. 		160 reps
Workout Scaled
Douglas Tomich 11/16/2017 Vintage CrossFit None For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs

Time Cap: 8 minutes

Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx		 5m 10s
Workout Scaled
Douglas Tomich 11/15/2017 Vintage CrossFit None Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017		 175 lbs
Performed as RX
Douglas Tomich 11/14/2017 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single around 90%
then
10:00 - 20:00
5x3 @ 85%		 265-255 lbs
Performed as RX
Douglas Tomich 11/14/2017 Vintage CrossFit None 10 Rounds
3 Power Cleans 185/125lbs
15 Wallballs 20/14lbs

Target Time: 8-12 Minutes. Attempt to stay unbroken on wall balls for as long as possible.

Beginner: 115/65; 8 Wall Balls 14/10 to 10/9'
Intermediate: 155/105; 12 Wall Balls Rx
Advanced: Rx		 13m 29s
Workout Scaled
Douglas Tomich 11/13/2017 Vintage CrossFit None Snatch
6x3 @ 75-80%		 115 lbs
Performed as RX
Douglas Tomich 11/13/2017 Vintage CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups

Beginner: 70/50% bodyweight; Banded Strict Pullups
Intermediate: 80/60% bodyweight; Rx Pullups
Advanced: 100/70% bodyweight		 150 reps
Performed as RX
Douglas Tomich 11/12/2017 Vintage CrossFit None 15 minutes to complete 3 rounds for quality, not speed
Movement 1: Hollow rock hold on floor (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 2: Free headstand (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 3: Bar Tuck Pull to Invert, set of 5. (Beg: resting between reps allowed. Advanced: all five without touching the floor)

Rest as needed between movements and rounds		 8m 00s
Performed as RX
Douglas Tomich 11/12/2017 Vintage CrossFit None 10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.

Score 1: Total Rowing Time		 11m 43s
Performed as RX
Douglas Tomich 11/12/2017 Vintage CrossFit None 10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.

Score 2: Total Barbell Weight		 310 lbs
Performed as RX
Douglas Tomich 11/12/2017 Vintage CrossFit Reverse PullOver Reverse Pullover AMRAP 1 reps
Performed as RX
Douglas Tomich 11/11/2017 Vintage CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

QuickFit: 6 Dumbbell Push Press; 8 Kettlebell Swings; 10 Ring Rows; 12 Double Unders or 24 Singles
Beginner: 1 Wall Walk; 135/85; 6 Banded Pull Ups; 36 Singles
Intermediate: Reduced ROM HSPU; 185/125; 6-8 Pull Ups
Advanced: Rx
 21m 04s
Performed as RX
Douglas Tomich 11/10/2017 Vintage CrossFit Ski Jerry Run 600m
Ski 500m/400m
Row 1500/1200m
Ski 500m/400m
Run 600m		 19m 40s
Performed as RX
Douglas Tomich 11/10/2017 Vintage CrossFit None Power Clean 4x1
Clean Pull 4x1
Clean Deadlift 4x1		 135-237-245-275 lbs
Performed as RX
Douglas Tomich 11/10/2017 Vintage CrossFit None Teams of 3
Bike 25 Calories each x 1
Rest 1:00 (after each partner does their 25 Cal)
Bike 20 Calories each x 2
Rest 1:00 (after each partner does 20 Cal twice)
Bike 15 Calories each x 3

Ladies: 20/16/12 Calories		 11m 30s
Performed as RX
Douglas Tomich 11/09/2017 Vintage CrossFit None AMRAP 15 Minutes
Row 200m
40' HS Walk
(20' out, pirouette, 20' back)
Rest :30		 10m 00s
Workout Scaled
Douglas Tomich 11/08/2017 Vintage CrossFit None 27-21-15-9 Reps of:
Bike (Calories)
Hip Extensions
Flutter Kicks with Wall Ball held in front of chest (L+R = 1 rep)

F: 6-12-18-24
Large Class: Empty Bar Good Mornings for Hip Extensions		 9m 40s
Performed as RX
Douglas Tomich 11/08/2017 Vintage CrossFit None Push Press
4x2 @ 90%		 187 lbs
Performed as RX
Douglas Tomich 11/08/2017 Vintage CrossFit None 10 Rounds
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)

Rest :30

Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx
 23m 00s
Workout Scaled
Douglas Tomich 11/07/2017 Vintage CrossFit None AMRAP 20
Ski 12/8 Cal
12 Steps Walking Lunge
:30 Side Ab Bridge hold, alternate sides each round		 8 rounds 0 reps
Performed as RX
Douglas Tomich 11/07/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 65%
 165 lbs
Performed as RX
Douglas Tomich 11/07/2017 Vintage CrossFit None Run 800m
100 Wallballs 20/14lbs
Run 800m

Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx

Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. 		11m 10s
Performed as RX
Douglas Tomich 11/06/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 72.5-77.5%		 135,155,175,185,155 lbs
Performed as RX
Douglas Tomich 11/06/2017 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75

This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed. 		60 reps
Performed as RX
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