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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 09/08/2017 Vintage CrossFit None Back Squat
4x4 @85%		 240 lbs
Performed as RX
Douglas Tomich 09/08/2017 Vintage CrossFit None Team of 2
Bike 12/9K
or
Row 6000/4500m		 16m 33s
Performed as RX
Douglas Tomich 09/07/2017 Vintage CrossFit None Strength/Oly
Pause Power Position Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Heavier than last week		 135 lbs
Performed as RX
Douglas Tomich 09/07/2017 Vintage CrossFit None WOD
AMRAP 4 Minutes x 3
Rest 2:00

Run 400m
20 KB Swings 53/35lbs
Max HSPU in remaining time

Beginner: 300m run; 12 KBS 35/26; Wall Walks
Intermediate: Reduced ROM HSPU
Advanced: Rx

Score is HSPU reps		 41 reps
Performed as RX
Douglas Tomich 09/06/2017 Vintage CrossFit None Deadlift
5x1
As heavy as possible with total control back to the floor		 365 lbs
Performed as RX
Douglas Tomich 09/06/2017 Vintage CrossFit Planks 7 x 60 sec holds 7 reps
Performed as RX
Douglas Tomich 09/05/2017 Vintage CrossFit None Back Squat 5x5 @ 75% 205 lbs
Performed as RX
Douglas Tomich 09/05/2017 Vintage CrossFit None AMRAP 3 Minutes x 4
Row 500/400m
Max Rep Clean and Jerk in remaining time 115/85lbs
Rest :60

Beginner: 300/250m Row; 75/45
Intermediate: 400/300m Row; 95/65
Advanced: Rx
Competitor: 135/95 (sub-3 minute "Grace" time)		 41 reps
Performed as RX
Douglas Tomich 09/04/2017 Vintage CrossFit Wes For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate		 33m 33s
Performed as RX
Douglas Tomich 09/02/2017 Vintage CrossFit None AMRAP 15
48 Double Unders
12 Steps Weighted Walking Lunge
12 Toes to Bar

Beginner/QuickFit: 75 Single Unders; 30/20# Sandbag or Ball; 12 Frog Kicks
Intermediate: 20-30 Double Unders; 60/40 Sandbag or 50/30 Ball; 6-8 Toes to Bar (2 sets or less)
Advanced: Rx; 100/70# ball; Rx		 4 rounds 52 reps
Performed as RX
Douglas Tomich 09/01/2017 Vintage CrossFit None Back Squat
4x4 @82.5%		 241 lbs
Performed as RX
Douglas Tomich 09/01/2017 Vintage CrossFit None 3 Rounds
21/14 Calories on Row
20 DB Snatch 50/35lbs
21 Pull Ups

Beginner: 20/10#; 15 Ring Rows or 12 Banded Strict Pullups
Intermediate: 35/20; Scale pullup reps to allow 3 sets or less per round
Advanced: Rx		 11m 42s
Performed as RX
Douglas Tomich 09/01/2017 Vintage CrossFit None Strict Handstand Push Ups
10x5
Unbroken Sets
Scale reps, or start strict then go to kipping if unable to stay UB		 1 reps
Workout Scaled
Douglas Tomich 08/31/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) 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
3 Reps @ 70%+
NO FAILS

Advanced: Jerk the final rep of each set		 155 lbs
Performed as RX
Douglas Tomich 08/31/2017 Vintage CrossFit None Handstand Walk
25'x8
As fast as possible
Rest as needed		 5m 00s
Workout Scaled
Douglas Tomich 08/31/2017 Vintage CrossFit None Teams of 3, Rotating every 25/20 Cals
Five Rounds each Bike 25/20 Cals

Beginner: 18/12 Cals

Target is <:90 per round		 15m 11s
Performed as RX
Douglas Tomich 08/30/2017 Vintage CrossFit None Strict Press
2x10

then

2 Rep every 2:00
AHAP for 12:00		 145 lbs
Performed as RX
Douglas Tomich 08/30/2017 Vintage CrossFit None AMRAP 20 Minutes
Run 400m
20 Wallballs 20/14lbs
10 HSPU

Beginner: 15 Wall Balls 14 to 10/10 to 9; 2 Wall Walks or 6 HSPU with reduced ROM
Intermediate: Reduce HSPU ROM and reps to allow 3 sets or less per round
Advanced: Rx		 3 rounds 240 reps
Performed as RX
Douglas Tomich 08/29/2017 Vintage CrossFit Douger T 60 cal row-50 c2b-40 pistols (air squats)-30t2b-20 hurdles(box jump over)-10bmu 200 reps
Workout Scaled
Douglas Tomich 08/28/2017 Vintage CrossFit None AMRAP 15 Minutes
Run 300m
15 Overhead Squats 75/55lbs

Beginner: 10 reps at 45/35
Intermediate: 10 reps at 75/55
Advanced: Rx (goal is unbroken)
 2 rounds 15 reps
Workout Scaled
Douglas Tomich 08/25/2017 Vintage CrossFit None 3 rounds
Run 400m
21 Dumbbell Box Step Ups 20s to 24"/10s to 20"
12 Burpees		 11m 33s
Performed as RX
Douglas Tomich 08/25/2017 Vintage CrossFit None Back Squat
4x4 @ 80%		 225 lbs
Performed as RX
Douglas Tomich 08/25/2017 Vintage CrossFit None For Time
40 Sit Ups
15 Power Snatch 95/65lbs
30 Sit Ups
15 Power Snatch
20 Sit Ups
15 Power Snatch
10 Sit Ups
15 Power Snatch

Beginner: 12 reps at 65/45
Intermediate: 75/55
Advanced: Rx		 8m 17s
Performed as RX
Douglas Tomich 08/21/2017 Vintage CrossFit None Back Squat
5x5 @70%		 227 lbs
Performed as RX
Douglas Tomich 08/21/2017 Vintage CrossFit None Every 3 Minutes for 15 Minutes
10 Chest to Bar
10 Box Jump Overs 24/20"
10 Clean and Jerk

Beginner: 8 reps of each - banded pullups; 20"/16"; 95/65
Intermediate: chin over bar pullups; 115/75;
Advanced: 135/95
Competitor: 155/105		 135 reps
Workout Scaled
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