Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 02/04/2019 Vintage CrossFit None 4 Rounds For Time
400m Row or Ski
12 Push Press 135/95lbs
100' Walking Lunge Steps

Beginner: 300m Row/Ski; 85/50
Intermediate: 115/75		 13m 00s
Workout Scaled
Douglas Tomich 02/04/2019 Vintage CrossFit None AMRAP 4 Minutes x 3
6 Front Squats 185/125lbs
9 Ring Dips

Rest :90

Front Squats should be heavy enough to challenge you but they should stay unbroken. The dips should be performed in 2 sets or scale the volume.

Beginner: 115/75; 5 Perfect Push Ups + :05 Ring Support
Intermediate: 155/105; 5 Ring Dips
Advanced: Rx		 135 reps
Workout Scaled
Douglas Tomich 02/02/2019 Vintage CrossFit None 4 rounds for time of:
Run 600m (together)
2 rounds each (switch after full round completed)
10 Russian Kettlebell Swings
10/7 Push Ups
10 Alternating Jumping Lunges		 25m 00s
Performed as RX
Douglas Tomich 02/01/2019 Vintage CrossFit None AMRAP 10 Minutes
30 Wallballs 20/14lbs
20 Box Jumps 24/20"
10 Strict Pull Ups

Beginner: 20 WB @ 14/10; 20/14# Box; 2 sets max time chin over bar hang with :20 rest between attempts
Intermediate/Advanced: Rx		 2 rounds 10 reps
Performed as RX
Douglas Tomich 02/01/2019 Vintage CrossFit None Squat Snatch
In 10 minutes build to Heavy Single
then
Not for time
Complete 30 Hang Squat Snatches @ 70% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatches completed from 30, and complete that many burpees for your rest period		 75 lbs
Performed as RX
Douglas Tomich 01/31/2019 Vintage CrossFit None Every 4 Minutes for 16 Minutes
10 Dumbbell Box Step Overs 24/20#, 50/35s
15 Deadlifts 225/155lbs
Max Double Unders in remaining time

No Rest between rounds

Beginner: 30/15#; 135/85; 10 Singles + 1 DU Attempt
Intermediate: 40/25#; 185/125#
Advanced: Rx

Score is double under reps
 365 reps
Workout Scaled
Douglas Tomich 01/31/2019 Vintage CrossFit None For Time
Front Squat
6x6 @ 75%
Rack and Unrack each set

Rest as much as needed to perform the next set with perfect form but this should be faster paced. 		95 lbs
Performed as RX
Douglas Tomich 01/30/2019 Vintage CrossFit None For Time
20 Clean @ 70% 1RM
Rest 3:00
15 Clean @ 75% 1RM
Rest 3:00
10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean. Clean reps can be Power, Squat, or a mix of both. The goal is to blend speed and technique.		 8m 00s
Workout Scaled
Douglas Tomich 01/30/2019 Vintage CrossFit None For Time
3 Rounds
Row 500/400m
8 Ring Muscle Ups
24 Alternating Dumbbell Snatch 50/35lbs

Beginner: 12 Ring Rows; 30/15#
Intermediate: 12 Ring Dips; 40/25#
Advanced: Rx (scale RMU volume to complete in 3 sets or less)
 17m 00s
Workout Scaled
Douglas Tomich 01/29/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 155 lbs
Performed as RX
Douglas Tomich 01/28/2019 Vintage CrossFit None 3 Rounds For Time
20/14 Calories on Assault Bike
20 Push Jerk 135/95lbs
20 Push Ups

Time cap 18:00

Beginner: 15/10 Calorie Bike; 85/50#; 10 Perfect Push Ups
Intermediate: 115/75#; 15 Perfect Push Ups
Advanced: Rx		 12m 00s
Workout Scaled
Douglas Tomich 01/25/2019 Vintage CrossFit None Squat Clean
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 30 Hang Squat Cleans @ 70% of today's heavy single

Every time you drop the bar, subtract number of Squat Cleans completed from 30, and complete that many burpees for your rest period		 95 lbs
Performed as RX
Douglas Tomich 01/25/2019 Vintage CrossFit None AMRAP 8 Minutes
75 Double Unders
10 DB Burpee Box Overs 24/20" 50/35s
75 Double Unders
10 DB Burpee Box Overs 24/20" 50/35s
75 Double Unders
Max Rep DB Burpee Box Overs 24/20" 50/35s

Scale double unders to a quantity you can complete in :90 consistently

Beginner: 50 Plate Jumps; 30/15s
Intermediate: 50 Double Unders; 40/25s
Advanced: Rx		 170 reps
Workout Scaled
Douglas Tomich 01/24/2019 Vintage CrossFit None Front Squat (from rack)
For Time
5x8 @ 70%
 7m 00s
Workout Scaled
Douglas Tomich 01/24/2019 Vintage CrossFit None Every 3 Minutes for 15 Minutes
20 Wallballs 30/20lbs
2 Rope Climbs
Max distance on the rower in the time remaining

There is no rest in between rounds. The row should not degrade into active rest, but will be challenging to maintain a strong pace. Encourage athletes to keep their paces up. The wall-balls are meant to be unbroken even though theyre heavy, so scale athletes wall-ball weight.

Beginner: 15 Wall Balls @ 14/10; 10 Ring Rows or 5 "Single pull" rope climbs
Intermediate: 20 Wall Balls @ 20/14; Climbs to 12'
Advanced: Rx		 1,449 m
Workout Scaled
Douglas Tomich 01/23/2019 Vintage CrossFit None Snatch
For Time
20 Snatch @ 65% 1RM
Rest 3:00
15 Snatch @ 70% 1RM
Rest 3:00
10 Snatch @ 75% 1RM

Percentages based on 1RM Power Snatch. Snatch reps can be power, squat, or a mix of both. The goal here is to blend both speed of reps with technique.		 2m 30s
Workout Scaled
Douglas Tomich 01/23/2019 Vintage CrossFit None 4 Rounds For Time
Row 500/450m
21 Kettlebell Swings 53/35lbs

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 11m 59s
Workout Scaled
Douglas Tomich 01/22/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% - Slow controlled pause squats
6 reps @ 75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. If you get over 15 reps, you went too light. Warm-up percentages are based on 1RM, Die set is based on feel.		 12 reps
Workout Scaled
Douglas Tomich 01/22/2019 Vintage CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 100 reps
Workout Scaled
Douglas Tomich 01/21/2019 Vintage CrossFit None 6 Rounds For Time
6 Sumo DLHP 115/75lbs
9 Lateral Bar Burpees
12 Pull Ups

This should be a fast WOD so pick a weight and pull up amount you can perform unbroken for at least a few rounds. Target time is <12 minutes.

Beginner: 75/45; 8 Ring Rows
Intermediate: 95/60; 6-8 Pull Ups
Advanced: Rx		 12m 46s
Workout Scaled
Douglas Tomich 01/21/2019 Vintage CrossFit None AMRAP 4 Minutes x 3
15 Power Snatch 75/55lbs
15 Box Jump Overs 24/20"
15 Push Ups
Rest 2:00

Re-start the AMRAP each interval.

Beginner: 55/35#; Box Step Overs or Lower box height; Box Push Ups
Intermediate/Advanced: Rx		 151 reps
Workout Scaled
Douglas Tomich 01/20/2019 Vintage CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 564 reps
Performed as RX
Douglas Tomich 01/18/2019 Vintage CrossFit None Push Jerk 1RM 145 lbs
Performed as RX
Douglas Tomich 01/18/2019 Vintage CrossFit None 30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs

Time cap 15:00

Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx		 6m 40s
Workout Scaled
Douglas Tomich 01/17/2019 Vintage CrossFit None 1 Max Set
Deadlift reps

Beginner: 165/115
Intermediate: 225/155
Advanced: 275/185
Competitor: 315/205

Pick a weight where you can hit over 10 reps, target is 15+. Perform 3 warm-up sets of 5 reps with the last set of 5 at your working weight.		 16 reps
Workout Scaled
Previous 1234567...57Next