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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 07/29/2017 Vintage CrossFit None AMRAP 15 Minutes
30 Wallballs
20 Sit Ups
5 Strict Handstand Push Ups

Beginner: 20 WB @ 14/10#; pushups or box HSPU
Intermediate: 20 WB @ 20/14#; reduced ROM HSPU
Advanced: 20/14#; Rx HSPU		 5 rounds 0 reps
Workout Scaled
Douglas Tomich 07/22/2017 Vintage CrossFit None AMRAP 20
5 Squat Cleans, 135/95
10/7 Cal Bike
30 Double Unders
Rest 1:00

Beginner/QuickFit: 5 Russian KB Swings + 5 Goblet Squats; 30 Single Unders
Intermediate: 105/70#; 10 Double Unders or DU attempts
Advanced: Rx
Competitor: 165/115		 5 rounds 0 reps
Workout Scaled
Douglas Tomich 07/21/2017 Vintage CrossFit None Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 1 second pause, fast up, 1 second pause at top)
Start at 50% of 1RM and build as appropriate		 185 lbs
Performed as RX
Douglas Tomich 07/21/2017 Vintage CrossFit None 3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups		 7m 15s
Performed as RX
Douglas Tomich 07/17/2017 Vintage CrossFit None Front Squat 5-5-5-5-5 155 lbs
Performed as RX
Douglas Tomich 07/17/2017 Vintage CrossFit None For time (10 Cap)
45 Shoulder to Overhead, 95/65
35 Burpee Box Jump Overs, 24/20"
25/20 Cal Bike

Beginner: 55/35; 25 burpee box step overs, 20/16"; 15/12 Cal
Intermediate: 75/55; Rx, Rx
Advanced+: Rx		 8m 14s
Performed as RX
Douglas Tomich 07/16/2017 Vintage CrossFit None Push Press 3-3-3-3-3 185 lbs
Performed as RX
Douglas Tomich 07/16/2017 Vintage CrossFit Scotty Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar		 2 rounds 1 reps
Performed as RX
Douglas Tomich 07/16/2017 Vintage CrossFit None 30 min AMRAP
Row 500m
30 alternating jumping lunges
Run 400m
30 jumping air squats		 4 rounds 0 reps
Performed as RX
Douglas Tomich 07/14/2017 Vintage CrossFit None Squat Clean 10x1 @ 75%+ 205 lbs
Performed as RX
Douglas Tomich 07/14/2017 Vintage CrossFit None AMRAP 12
1x10m Shuttle Run
1 Muscle Up
10 Double Unders
2x10m Shuttle Run
2 Muscle ups
20 Double Unders
3x10m+3 MU + 30 DU
4/4/40
5/5/50
etc

Beginner: 10 Single Unders/side; leg-assisted muscle up transition + leg-assisted dip press out from bottom
Intermediate: 1/2 reps double unders; leg-assisted muscle up transition into unsupported catch with feet off ground + unassisted ring dip press out OR band-assisted muscle up transition + press out
Advanced+: As rx		 2 rounds 32 reps
Performed as RX
Douglas Tomich 07/13/2017 Vintage CrossFit None Squat Snatch
10x1		 135 lbs
Performed as RX
Douglas Tomich 07/13/2017 Vintage CrossFit None 2 RFT
30 Push Ups
20 Box Jumps, 30/24"
10 D-Ball or Sandbag Cleans

Beginner: Push Ups to a box; 20/16" box jumps or step ups; 50/30# cleans
Intermediate: 20 Rx Pushups; 24/20" box jumps; 70/50# cleans
Advanced+: As rx		 7m 24s
Performed as RX
Douglas Tomich 07/12/2017 Vintage CrossFit None 5 rounds

AMRAP 3
30/21 Calorie Row
10 Lateral Burpees over rower
Max Reps Chest to Bar Pullups

Rest 3:00

Score is total pullups completed

Beginner: 18/12 Calories; 8 Lateral Burpees; Max Reps Ring Rows
Intermediate: 24/18 Calories; 10 Lateral Burpees; Chin over Pullups
Advanced/Comp: As Rx		 41 reps
Performed as RX
Douglas Tomich 07/11/2017 Vintage CrossFit Power Elizabeth 21-15-9
Power Cleans, 135/95
Ring Dips		 7m 33s
Performed as RX
Douglas Tomich 07/11/2017 Vintage CrossFit None As a team of 3
Bike 30-20-10 Cal/ 21-14-7 Cal

Rest while other two partners work		 7m 52s
Performed as RX
Douglas Tomich 07/10/2017 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 810 lbs
Performed as RX
Douglas Tomich 07/09/2017 Vintage CrossFit None 21-18-15-12-9-6-3
Calorie Row
Push Jerks

Beginner: 45/25, 10 cals each time
Int: 65/45
Adv: 95/65
Competitor: 115/75		 10m 33s
Workout Scaled
Douglas Tomich 07/09/2017 Vintage CrossFit None 3 rounds as a team of 3
Ski 20/14 Cal
Rest while partners work

Score is fastest interval		 8m 45s
Performed as RX
Douglas Tomich 07/08/2017 Vintage CrossFit None AMRAP 20
With a partner
10 Ring Push Ups
10 Kettlebell Swings, 53/35
10 Box Jumps, 24/20"

Partner performs 200m sandbag run 60/40#

Score 1: Triplet Rounds + Reps		 21 rounds 0 reps
Performed as RX
Douglas Tomich 07/08/2017 Vintage CrossFit None AMRAP 20
With a partner
10 Ring Push Ups
10 Kettlebell Swings, 53/35
10 Box Jumps, 24/20"

Partner performs 200m sandbag run 60/40#

Score 2: Sandbag runs completed		 1 reps
Performed as RX
Douglas Tomich 07/07/2017 Vintage CrossFit None 3 RFT
Run 600m
1 Rope Climb
10 Clean and Jerks, 135/95
1 Rope Climb

Beginner: Standing Rope Sled Pull, 75/45
Int: Rope Climb to 10', 105/75
Adv: As Rx
Competitor: Legless Rope Climb or Peg Board Climb		 15m 20s
Performed as RX
Douglas Tomich 07/06/2017 Vintage CrossFit None Deadlift #4
1 set of 5 @ 67.5%
1 set of 4 @ 77.5%
1 set of 3 @ 87.5%
3 sets of 1 @ 90-92.5%		 335 lbs
Performed as RX
Douglas Tomich 07/06/2017 Vintage CrossFit None AMRAP 8
24 Alternating Pistols
6 Bar Muscle Ups

Beginner: 24 steps lunge, banded strict pullup
Int: 24 pistols to a box, kipping pullup or C2B
Adv: use plate or band for pistol assistance, as rx
Competitor: As rx		 2 rounds 25 reps
Workout Scaled
Douglas Tomich 07/05/2017 Vintage CrossFit None Strict Shoulder Press #4
1 sets of 3 @ 75%
1 sets of 3 @ 80%
2 sets of 2 @ 85%
2 sets of 2 @ 90%
then
:35 max effort dumbbell push press 50/35
Beat last week's effort		 140 lbs
Performed as RX
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