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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 09/26/2017 Vintage CrossFit None Row 40/30 Calories x 5
Rest 3:00		 15m 00s
Performed as RX
Douglas Tomich 09/26/2017 Vintage CrossFit None Deadlift
5x1 @75-80%		 225 lbs
Performed as RX
Douglas Tomich 09/25/2017 Vintage CrossFit None Back Squat
5x5 @ 60%		 175 lbs
Performed as RX
Douglas Tomich 09/25/2017 Vintage CrossFit None AMRAP 20 Minutes
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m

Beginner: 115/75; 2 Rope Climbs to 10' or 6 pullups with rope clamp; 600m run
Intermediate: 155/105; 2 Rope Climbs
Advanced: Rx		 1 rounds 0 reps
Workout Scaled
Douglas Tomich 09/23/2017 Vintage CrossFit None Team Series 17.2
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Cap: 15 minutes

Beginner: 120 single-unders each, 120 jumping chest to bar pullups (head 6" below bar); 65/45
Intermediate: 120 chin over bar pull ups; 80/55
Advanced: 95/65		 19m 30s
Workout Scaled
Douglas Tomich 09/22/2017 Vintage CrossFit None Back Squat
3x3 @ 90%		 225 lbs
Performed as RX
Douglas Tomich 09/22/2017 Vintage CrossFit None Shuttle Sprints x 5
2-3 Warm Ups at 70%/80%/90% intensity
then
For Time
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
Rest 2:00		 2m 15s
Performed as RX
Douglas Tomich 09/21/2017 Vintage CrossFit None Strength/Oly
Pause Power Position (aka Hip Position) Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 85%+
Heavier than 9/7/2017		 125 lbs
Performed as RX
Douglas Tomich 09/21/2017 Vintage CrossFit None 3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.		 11m 06s
Workout Scaled
Douglas Tomich 09/20/2017 Vintage CrossFit None 4 Rounds
6 Deadlifts 275/185lbs
1 Legless Rope Climb
20 Sit Ups

Beginner: 155/105; 6/4 Calorie Ski instead of rope climb
Intermediate: 225/155; Legless to 10' or 12', use legs rest of the way up and down
Advanced: Rx		 12m 00s
Performed as RX
Douglas Tomich 09/20/2017 Vintage CrossFit None Strict Press
2x10
then
3 Rep every 2:00 for 12 Minutes
AHAP

Compare to 9/10/2017		 137 lbs
Performed as RX
Douglas Tomich 09/19/2017 Vintage CrossFit None Deadlift
4x2

As heavy as possible with full control back to the ground. Compare to 8/29/2017		 375 lbs
Performed as RX
Douglas Tomich 09/19/2017 Vintage CrossFit None For Time
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups

Beginner: 24/18/12/6 Wall Balls with focus on hitting height standards; 8/6/4/2 Strict Chin Ups with smallest band possible
Intermediate: 32/24/16/8 Wall Balls with focus on hitting height standards; 8/6/4/2 strict chest to bar pull ups or 4/3/2/1 bar muscle ups
Advanced: Rx, no more than 1 break per set of wall balls, no singles on muscle ups		 8m 33s
Performed as RX
Douglas Tomich 09/18/2017 Vintage CrossFit None Back Squat
5x5 @80%		 215 lbs
Performed as RX
Douglas Tomich 09/18/2017 Vintage CrossFit None 6 Rounds
8 Thrusters 105/75lbs
8 Bar Facing Burpees

Beginner: 65/45
Intermediate: 85/60
Advanced: Rx

The thruster should be unbroken every round.		 7m 08s
Performed as RX
Douglas Tomich 09/16/2017 Vintage CrossFit None Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

Beginner: 6 Toes to Bar with focus on maintaining kip
Intermediate: 9Toes to Bar with focus on maintaining kip
Advanced: Rx		 84 reps
Performed as RX
Douglas Tomich 09/15/2017 Vintage CrossFit None Back Squat
3x3 @87.5%		 255 lbs
Performed as RX
Douglas Tomich 09/15/2017 Vintage CrossFit None AMRAP 20 Minutes
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20""
15/10 Calorie Row

Beginner: Hang Squat Snatch 65/45; 16/12" Jumps to Plates
Intermediate: 85/60#
Advanced: Rx		 6 rounds 7 reps
Performed as RX
Douglas Tomich 09/14/2017 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 (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Jerk the last rep
NO FAILS		 155 lbs
Performed as RX
Douglas Tomich 09/14/2017 Vintage CrossFit None Run 400m x 4
Rest 3:00		 10m 00s
Workout Scaled
Douglas Tomich 09/12/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor on all three reps
Compare to 8/22/2017		 45 lbs
Performed as RX
Douglas Tomich 09/12/2017 Vintage CrossFit None AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30' HS Walk
6 Sumo DLHP
6 Pull Ups
30' HS Walk
9,9,30', etc.		 12 rounds 10 reps
Performed as RX
Douglas Tomich 09/11/2017 Vintage CrossFit None Back Squat
5x5 @77.5%		 195 lbs
Performed as RX
Douglas Tomich 09/11/2017 Vintage CrossFit None AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx		 10 rounds 2 reps
Workout Scaled
Douglas Tomich 09/11/2017 Vintage CrossFit Sunday the 10th 21 deadlift (135); 15 wallball (20); 9 bar facing burpees

Amrap 12 min		 3 rounds 0 reps
Performed as RX
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