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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 10/11/2017 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

The goal is to complete at least four full rounds. Scale appropriately.

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: C2B		 8 rounds 235 reps
Performed as RX
Douglas Tomich 10/10/2017 Vintage CrossFit None Back Squat 3RM 245 lbs
Performed as RX
Douglas Tomich 10/10/2017 Vintage CrossFit None 5 rounds for time of:
12x10m shuttle sprint
2x10m farmers carry
12 Russian KB Swings
Rest :30		 9m 00s
Performed as RX
Douglas Tomich 10/10/2017 Vintage CrossFit None For Time
21 Calorie Row
9/6 Muscle Ups
15 Calorie Row
7/5 Muscle Ups
9 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		 11m 50s
Workout Scaled
Douglas Tomich 10/08/2017 Vintage CrossFit None 3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC		 14m 32s
Performed as RX
Douglas Tomich 10/08/2017 Vintage CrossFit None Bench Press 5RM 215 lbs
Performed as RX
Douglas Tomich 10/07/2017 Vintage CrossFit None EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk
165/115lbs
Add 10/5lbs each minute
(Both movements in same minute)		 95-105-115-125-135-145-155-165-175-185-185-205-215 lbs
Performed as RX
Douglas Tomich 10/07/2017 Vintage CrossFit Yoga dt 45 min yoga 45m 00s
Workout Scaled
Douglas Tomich 10/06/2017 Vintage CrossFit None 6 rounds for time of:
Run 200m with med ball
12 Med Ball Box Step Ups
12 Med Ball Sit Ups		 11m 32s
Workout Scaled
Douglas Tomich 10/06/2017 Vintage CrossFit None Deadlift 3RM 315 lbs
Performed as RX
Douglas Tomich 10/06/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs
Time Cap 8:00

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx		 9m 12s
Workout Scaled
Douglas Tomich 10/05/2017 Vintage CrossFit None 2016 Regionals
Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/105lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap		 11m 01s
Workout Scaled
Douglas Tomich 10/05/2017 Vintage CrossFit None Run 1mi 3m 00s
Workout Scaled
Douglas Tomich 10/05/2017 Vintage CrossFit None 3 rounds
Bike 21/15 Cal
15 Burpees
21 Kettlebell Swings
15 V-Ups
Rest 1:00 between rounds		 10m 32s
Workout Scaled
Douglas Tomich 10/05/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 79 reps
Performed as RX
Douglas Tomich 10/02/2017 Vintage CrossFit None Back Squat 1RM 282 lbs
Performed as RX
Douglas Tomich 10/02/2017 Vintage CrossFit None 4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time		 2m 36s
Workout Scaled
Douglas Tomich 10/01/2017 Vintage CrossFit None 30-24-18 Dumbbell Snatch 50/35
15-12-9 Bar Muscle Up

Beginner: 35/20; Burpee Jumping Pull Up
Intermediate: 40/25; Burpee Chest to Bar Pull Up or scale Bar MU reps to 9-6-3
Advanced: Rx		 9m 39s
Performed as RX
Douglas Tomich 10/01/2017 Vintage CrossFit None 5x10 Dumbbell Bench Press 07 lbs
Performed as RX
Douglas Tomich 09/29/2017 Vintage CrossFit None Back Squat
4x4 @ 70%		 210 lbs
Performed as RX
Douglas Tomich 09/29/2017 Vintage CrossFit None 4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time. 		9m 31s
Workout Scaled
Douglas Tomich 09/28/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Squat Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS		 200 lbs
Performed as RX
Douglas Tomich 09/28/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
20/12 Calories on Bike
10 Squat Cleans 155/105lbs
Max Calorie Row in remaining time
Rest 3:00

Beginner: 105/75
Intermediate: 135/95
Advanced: Rx

Score is calories on rower		 61 reps
Performed as RX
Douglas Tomich 09/27/2017 Vintage CrossFit None Strict Press
2x10

then

5 Rep every 3:00 for 12 Minutes
AHAP		 137 lbs
Performed as RX
Douglas Tomich 09/27/2017 Vintage CrossFit None AMRAP 15 Minutes
50' Farmer's Carry
70/53 KBs
50 Double Unders
10 DB Push Press 50/35s

Beginner: 53/35 Carry; 10 sets of 10 singles + 1 DU attempt; 20/10s
Intermediate: Rx Carry; 25 Double Unders; 35/20s
Advanced: Rx		 7 rounds 82 reps
Performed as RX
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