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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 08/18/2017 Vintage CrossFit None Deadlift 3RM 305 lbs
Performed as RX
Douglas Tomich 08/17/2017 Vintage CrossFit None For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6" Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups - no snaking push ups!
Intermediate: 100 DU; 50 Push Ups - no snaking push ups!
Advanced: Rx		 12m 48s
Performed as RX
Douglas Tomich 08/17/2017 Vintage CrossFit None 3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx		 145 lbs
Performed as RX
Douglas Tomich 08/16/2017 Vintage CrossFit None Power Clean 1RM 235 lbs
Performed as RX
Douglas Tomich 08/15/2017 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)

Beginner: 4 Bar Facing Burpees

Start at weight that allows an athlete to climb for atleast 8:00		 165 170 175 180 180 180 180 185 lbs
Performed as RX
Douglas Tomich 08/15/2017 Vintage CrossFit None AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx

Large Classes: Stationary Lunges		 5 rounds 249 reps
Performed as RX
Douglas Tomich 08/15/2017 Vintage CrossFit None 1-2-3-4-5-6-5-4-3-2-1
For Time - Unbroken Muscle ups

Scaled: Build up until unable to complete the round and then work back down to 1		 1h 39m 00s
Workout Scaled
Douglas Tomich 08/14/2017 Vintage CrossFit None Back Squat 1RM 240 lbs
Performed as RX
Douglas Tomich 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs

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

8 Minute Cap		 25m 32s
Performed as RX
Douglas Tomich 08/08/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets		 26 reps
Workout Scaled
Douglas Tomich 08/06/2017 Vintage CrossFit None 2 rounds of 6 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) - empty bar
3 rounds of 3 empty or light split jerks (slightly heavier than last week)
5 sets of 2 heavy split jerks (heavier than last week)		 115 lbs
Performed as RX
Douglas Tomich 08/04/2017 Vintage CrossFit None Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 2 second pause, fast up, 1 second pause at top)
Start at 60% of 1RM and build as appropriate (heavier than 7/21/2017)		 175 lbs
Performed as RX
Douglas Tomich 08/04/2017 Vintage CrossFit None 3 rounds each, as a team of 3
12 Paralette Facing Burpees
6 Dumbbell Strict Burpee Squat Clean Thrusters, 35s/20s
12 Paralette Facing Burpees
Rest while partners work		 12m 04s
Workout Scaled
Douglas Tomich 08/03/2017 Vintage CrossFit None 1RM Power Clean & Push Jerk 215 lbs
Performed as RX
Douglas Tomich 08/03/2017 Vintage CrossFit None 1RM Power Clean & Push Jerk 227 lbs
Performed as RX
Douglas Tomich 08/03/2017 Vintage CrossFit Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 117 lbs
Performed as RX
Douglas Tomich 08/03/2017 Vintage CrossFit None With a partner, for total time
Ski or Row 180 (M)/120 (F) Calories
Switch every 30/20 Cal
 4m 50s
Workout Scaled
Douglas Tomich 08/02/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 57s
Performed as RX
Douglas Tomich 08/02/2017 Vintage CrossFit None Power Snatch 1RM 135 lbs
Performed as RX
Douglas Tomich 08/01/2017 Vintage CrossFit None EMOM 6
1 set of toes to bar. Pick a number you can maintain unbroken but will challenge you to maintain the hollow swing and rhythm. The goal is to avoid losing your rhythm and doing double swings.

Record number of reps per minute		 10 reps
Performed as RX
Douglas Tomich 08/01/2017 Vintage CrossFit CrossFit.com 170724 AMRAP 7
50 Double Unders
10 Overhead Squats, 135/95

Beginner: 5 sets of 10 singles + 1 DU attempt; 65/45
Intermediate: 20-30 DU; 105/70
Advanced: Rx
 2 rounds 4 reps
Performed as RX
Douglas Tomich 07/31/2017 Vintage CrossFit None Front Squat 1RM 232 lbs
Performed as RX
Douglas Tomich 07/31/2017 Vintage CrossFit None AMRAP 9
6 Strict Pullups
12 Shoulder to Overhead, 95/65

Beginner: Ring Rows; 65/45
Intermediate: Banded Strict Pullups or 2-3 Strict Pullups; 8 S2OH 95/65
Advanced: Rx		 8 rounds 3 reps
Workout Scaled
Douglas Tomich 07/30/2017 Vintage CrossFit None Split Jerks
3 rounds of 6 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) - empty bar
4 rounds of 4 empty or light split jerks (slightly heavier than last week)
5 sets of 2 medium/heavy weight split jerks (heavier than last week)		 155 lbs
Performed as RX
Douglas Tomich 07/30/2017 Vintage CrossFit None 3 RFT
Run 400m
60m Farmers Carry (fence to back of gym and back), 70s/53s (or 50# DB)
8/6 Cal Ski

Beginner: 35/26#
Intermediate: 53/35#
Advanced: Rx		 10m 23s
Performed as RX
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