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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 07/05/2017 Vintage CrossFit None 5 RFT
Bike 10/7 Cal
10 Toes to Bar
3 D-Ball Cleans, 100/70		 9m 11s
Performed as RX
Douglas Tomich 07/05/2017 Vintage CrossFit None 5 rounds
In 3 minutes
15 Alternating Dumbbell Snatch
20 Box Jump Overs or Step Overs
Moderate pace bike in remaining time as recovery		 30 reps
Performed as RX
Douglas Tomich 07/04/2017 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 32m 45s
Performed as RX
Douglas Tomich 06/30/2017 Vintage CrossFit None Squat Clean
2-2-2-2-2-2 @ 70-90%

Drop and reset between reps		 195 lbs
Performed as RX
Douglas Tomich 06/30/2017 Vintage CrossFit None 3 rounds for time of:
Ski 15/10 Calories
30 Thrusters, 45/35

Rest 3:00

Target times are 2-3 minute rounds, scale thruster reps appropriately

Score is total working time		 6m 12s
Performed as RX
Douglas Tomich 06/29/2017 Vintage CrossFit None AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Overhead Squats, 115/75		 2 rounds 90 reps
Workout Scaled
Douglas Tomich 06/28/2017 Vintage CrossFit None Deadlift Week #3
1 set of 5 @ 65%
1 set of 4 @ 75%
1 set of 3 @ 85%
1 set of 1 @ 95%		 340 lbs
Performed as RX
Douglas Tomich 06/28/2017 Vintage CrossFit None 3 rounds for time of:
18 Deficit Push Ups, 4"/2"
18 Box Jumps, 24"/20"
18 Kettlebell Snatch, 53/35 (9 right then 9 left)		 9m 01s
Performed as RX
Douglas Tomich 06/26/2017 Vintage CrossFit None Back Squat #3
1 set of 3 @ 60%
1 set of 3 @ 70%
1 set of 3 @ 75%
1 set of 3 @ 80%
2 sets of 3 @ 85%+ based on how you feel

:15 back rack hold at 102.5-105%		 165,185,205,215,225,275 lbs
Performed as RX
Douglas Tomich 06/26/2017 Vintage CrossFit None For time:
40/30 Calorie Bike
400m Run
30 Wall Balls, 30/20
30 Pullups		 7m 21s
Performed as RX
Douglas Tomich 06/25/2017 Vintage CrossFit None 1 minute Ski for distance 310 m
Performed as RX
Douglas Tomich 06/24/2017 Vintage CrossFit None AMRAP 8
5 Deadlifts, 275/185
10 Wall Balls, 20/14
Run 200m		 3 rounds 165 reps
Performed as RX
Douglas Tomich 06/20/2017 Vintage CrossFit None 10-8-6-4-2 reps of:
Overhead Squat, 135/85
Box Jump Overs, 30/24"		 6m 45s
Workout Scaled
Douglas Tomich 06/20/2017 Vintage CrossFit None Strict Shoulder Press #2
1 sets of 4 @ 70%
4 sets of 4 @ 75%
then
:30 max effort dumbbell push press 50/35
Beat last week's effort		 129 lbs
Performed as RX
Douglas Tomich 06/18/2017 Vintage CrossFit None CrossFit.com 170608

10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Post number of pull-ups completed each round to comments.		 66 reps
Workout Scaled
Douglas Tomich 06/15/2017 Vintage CrossFit None Gymnastics: Toes to Bar

4 sets
Max reps unbroken toes to bar
Rest 1:00 between sets		 28 reps
Workout Scaled
Douglas Tomich 06/15/2017 Vintage CrossFit None Gymnastics: Toes to Bar

Intermediate:
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.
Compare to 5/24/2017 and try to increase reps per round		 42 reps
Performed as RX
Douglas Tomich 06/15/2017 Vintage CrossFit None 3 RFT
Run 600m
10 D-Ball Cleans, 100/70
60' Handstand Walk (In 10' unbroken segments)

Scale: 20 Shoulder Taps or :40 Handstand Hold		 21m 57s
Performed as RX
Douglas Tomich 06/14/2017 Vintage CrossFit None Deadlift #1
1 set of 6 @ 60%
1 set of 5 @ 70%
1 set of 4 @ 80%
1 set of 1 @ 90%
Emphasize controlled descent, don't rely on the bounce		 305 lbs
Performed as RX
Douglas Tomich 06/14/2017 Vintage CrossFit None CrossFit.com 070521
3 RFT
Row 250m
12 Squat Snatch, 65/45
21 Push Ups		 8m 43s
Performed as RX
Douglas Tomich 06/13/2017 Vintage CrossFit None Strict Shoulder Press #1
5 sets of 5 @ 70%
then
:30 max reps dumbbell push press 50/35 (scale as needed for 10-20 reps)		 117 lbs
Performed as RX
Douglas Tomich 06/13/2017 Vintage CrossFit None For time (18 Cap)
150 Single Unders
5 Bar Muscle Ups
15 Squat Cleans 115/75
150 Single Unders
10 Bar Muscle Ups
10 Squat Cleans
150 Single Unders
15 Bar Muscle Ups
5 Squat Cleans
150 Single Unders		 20m 51s
Performed as RX
Douglas Tomich 06/11/2017 Vintage CrossFit None 3 RFT
With a partner
60 Sandbag box Step Ups, 50/30# to 24/20"
40 Wall Balls
20 Hang Power Cleans, 155/105

*Sandbag must remain off the ground the entire workout. If sandbag is dropped, perform 10 synchronized burpees		 21m 04s
Performed as RX
Douglas Tomich 06/10/2017 Vintage CrossFit Sisson Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.		 10 rounds 3 reps
Workout Scaled
Douglas Tomich 06/09/2017 Vintage CrossFit None AMRAP 20
3 rounds
5 Hand Release Push Ups (Advanced Bar Dips)
10 Sit Ups (Advaned with Med Ball)
15 Squats
after every 3 rounds complete 30/20 Calorie Bike		 12 rounds 3 reps
Performed as RX
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