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Douglas Tomich 11/05/2017 Vintage CrossFit None 3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Post number of reps completed each round to comments.		 287 reps
Performed as RX
Douglas Tomich 11/03/2017 Vintage CrossFit None Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1

Heavier than 10/20/2017		 135-165-215 lbs
Performed as RX
Douglas Tomich 11/03/2017 Vintage CrossFit None 3 Rounds
15 Bar Facing Burpees
15 DB Thrusters 50/35lbs
Rest :90

These should be sprints, go all out every round.

Beginner: 35/20#
Intermediate: 45/30#
Advanced: Rx		 11m 02s
Workout Scaled
Douglas Tomich 11/02/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 120 lbs
Performed as RX
Douglas Tomich 11/02/2017 Vintage CrossFit None 4 Rounds
50' Back Rack Walking Lunge 135/95lbs (16 steps alternating step forward lunge)
15 Box Jump Overs 24/20"
15 Toes to Bar

Be careful to get your knees up on the box jumps, especially after lunges! Toes to bar should be scaled to allow 3+ reps at a time. Target is <12 minutes.

Beginner: 85/55; 20/16"; 15 Hanging Knee Raises
Intermediate: 115/80#; Rx; 8-10 Toes to Bar
Advanced: Rx		 18m 00s
Performed as RX
Douglas Tomich 11/01/2017 Vintage CrossFit None Push Press 3-3-3-3 @ 85% 135 lbs
Performed as RX
Douglas Tomich 11/01/2017 Vintage CrossFit None AMRAP 25 Minutes
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU

This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.

Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx		 4 rounds 3 reps
Workout Scaled
Douglas Tomich 10/31/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5%		 235 lbs
Performed as RX
Douglas Tomich 10/31/2017 Vintage CrossFit None AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx
 8 rounds 100 reps
Performed as RX
Douglas Tomich 10/30/2017 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%

More snatches, higher percentage. STICK TO IT. 		115 lbs
Performed as RX
Douglas Tomich 10/30/2017 Vintage CrossFit None AMRAP 12 Minutes
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders

AMRAP should be 12 minutes of consistent effort. Goal should be to pick a pace and stick to it until the end.

Beginner: 135/95; 60 Single Unders or 30 Singles Left + 30 Singles Right
Intermediate: 185/125; 20 Double Unders
Advanced: Rx
 6 rounds 7 reps
Performed as RX
Douglas Tomich 10/26/2017 Vintage CrossFit None 12 Round with a Partner, alternating full rounds
Row 250/200m
15 Push Ups

100% effort on every row!		 13m 56s
Performed as RX
Douglas Tomich 10/26/2017 Vintage CrossFit None Squat Snatch
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%		 150 lbs
Performed as RX
Douglas Tomich 10/25/2017 Vintage CrossFit None Run 400m x 6
Rest :60

The goal is to perform each 400m at a high percentage of your fastest time (90-95% intensity) and then maintain that pace! 		8m 39s
Performed as RX
Douglas Tomich 10/25/2017 Vintage CrossFit None Push Press 4x4 @ 82.5% 185 lbs
Performed as RX
Douglas Tomich 10/24/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 60%		 235 lbs
Performed as RX
Douglas Tomich 10/24/2017 Vintage CrossFit None EMOM for 21 Minutes
15 KB Swings 53/35lbs
15 Box Jump Overs 24/20"
15 Sit Ups
Alternate Movements

Beginner: 12 KB Swings 35/26; 12 Box Jump Overs, 20/16"
Intermediate/Advanced: Rx
Competitor: 70/53; GHD Situps (do not do this unless you have performed 100 GHDSU before in a single session!)		 945 reps
Workout Scaled
Douglas Tomich 10/22/2017 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 11m 00s
Performed as RX
Douglas Tomich 10/16/2017 Vintage CrossFit None Strict CTB Pull Ups
15x3
Rest as needed		 0m 30s
Workout Scaled
Douglas Tomich 10/16/2017 Vintage CrossFit Douger burpee remix 20-18-16-14-12-10-8-6-4-2 bike calories
10-9-8-7-6-5-4-3-2-1 burpees/ ring riw		 13m 50s
Performed as RX
Douglas Tomich 10/15/2017 Vintage CrossFit None 600 Meter Run
6 Rounds The Chief (135/95)
400 Meter Run
4 Rounds The Chief (135/95)
200 Meter Run
2 Rounds The Chief (135/95)

The Chief: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Beginner: 95/55; Push Ups to Box
Intermediate: 115/75
Advanced: Rx		 13m 26s
Performed as RX
Douglas Tomich 10/13/2017 Vintage CrossFit None Rowing Annie
25-20-15-10-5 Calorie Row
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups		 12m 39s
Performed as RX
Douglas Tomich 10/13/2017 Vintage CrossFit None Front Squat 1RM 235 lbs
Performed as RX
Douglas Tomich 10/13/2017 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

Treat this WOD like an Open WOD. Every rep counts. Can you finish the 90 reps in the time cap?		 9m 55s
Workout Scaled
Douglas Tomich 10/11/2017 Vintage CrossFit None Push Press 1RM 207 lbs
Performed as RX
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