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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 04/09/2017 Vintage CrossFit None Run 0.75 mile
20 hills
Run 0.75 mile		 23m 24s
Performed as RX
Douglas Tomich 04/08/2017 Vintage CrossFit None In a team of 3
AMRAP 25
100/70 Calorie Bike
50 Power Cleans 135/95
100/70 Calorie Bike
50 Power Cleans 155/105
100/70 Calorie Bike
50 Power Cleans 185/125
100/70 Calorie Bike
Max Power Cleans @ 205/135

QuickFit
Sub Power Cleans for 50 Squats + 40 Situps + 30 Push Ups (one person works at a time)		 443 reps
Performed as RX
Douglas Tomich 04/07/2017 Vintage CrossFit None 50/35 Calorie Row
then 5 rounds
10 Burpees
10 Toes to Bar
then
50/35 Calorie Row		 12m 24s
Performed as RX
Douglas Tomich 04/06/2017 Vintage CrossFit None For time
50 Medicine Ball Squat Cleans, 20/14
25 Push Jerks, 155/105
50 Medicine Ball Squat Cleans, 20/14		 10m 56s
Performed as RX
Douglas Tomich 04/06/2017 Vintage CrossFit None Split Jerk 1-1-1-1-1 190 lbs
Performed as RX
Douglas Tomich 04/05/2017 Vintage CrossFit Vintage sprints 4/5/17 Sprint 3 min; rest 1.5 min; sprint 2 min; rest 1; sprint 1 min; rest 30sec 2,000 m
Performed as RX
Douglas Tomich 04/04/2017 Vintage CrossFit None 3 RFT
15 Burpee Box Jump Overs 24/20"
12 Power Cleans, 185/125
9 Ring Muscle Ups

Scale Ring Muscle Ups to 15 Chest to Bar Pullups or 18 Pull Ups		 27m 45s
Workout Scaled
Douglas Tomich 04/03/2017 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3
Front Squat 1-1-1		 217 lbs
Performed as RX
Douglas Tomich 04/03/2017 Vintage CrossFit None 4 Rounds for time of:
15 Ring Dips/Bench Press
30 Sit Ups
400m Run		 15m 03s
Performed as RX
Douglas Tomich 03/31/2017 Vintage CrossFit None Gymnastics Strength
4 sets
1:00 strict HSPU
1:00 rest		 16 reps
Performed as RX
Douglas Tomich 03/30/2017 Vintage CrossFit None 25-20-15-10-5
Hang Power Snatch, 75/55 (Advanced 95/65)
75-60-45-30-15
Double Unders		 10m 33s
Performed as RX
Douglas Tomich 03/30/2017 Vintage CrossFit None Beginners: Practice Hang Power Snatch
Intermediate/Advanced:
4 rounds
8 Dumbbell Thrusters + 8 Steps Dumbbell Lunge (50/35)		 10 lbs
Performed as RX
Douglas Tomich 03/28/2017 Vintage CrossFit None 3 RFT
Bike 21/15 Cal
12 Deadlifts 245/165
12 Wall Balls 30/20
40' HS Walk		 20m 00s
Workout Scaled
Douglas Tomich 03/28/2017 Vintage CrossFit None In 10 minutes build to a heavy 3-rep strict shoulder press
Then
15 Unbroken Push Press at that weight		 125 lbs
Performed as RX
Douglas Tomich 03/24/2017 Vintage CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders		 23m 57s
Performed as RX
Douglas Tomich 03/17/2017 Vintage CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 177 reps
Performed as RX
Douglas Tomich 03/11/2017 Vintage CrossFit None AMRAP 6
42 Double Unders
30 Wall Balls
Chest to Bar Pullups (Adv 18, Int 12, Beg 8)		 1 rounds 74 reps
Workout Scaled
Douglas Tomich 03/11/2017 Vintage CrossFit None AMRAP 6
21 Double Unders
15 Wall Balls
Chest to Bar Pullups (Adv 9, Int 6, Beg 3)		 3 rounds 38 reps
Workout Scaled
Douglas Tomich 03/10/2017 Vintage CrossFit CrossFit Open 17.3 Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.		 57 reps
Performed as RX
Douglas Tomich 03/08/2017 Vintage CrossFit None WOD
EMOM 8, alternating
A)Bike for Calories
B)30 Situps (scale to 20)
Rest 4:00
EMOM 8, alternating
A)Row for Calories
B)15 Handstand Push Ups (scale reps/ROM as needed, or switch to :30 HS hold/3 Wall Walks)

Bike/Row Calories
Advanced: 20/14
Intermediate: 15/10
Beginner: 12/8		 260 reps
Workout Scaled
Douglas Tomich 03/07/2017 Vintage CrossFit None Every :90 for 7 sets
2 Snatch (can be power or squat, athlete's choice), drop and reset between reps, around ~70-80%		 115 lbs
Performed as RX
Douglas Tomich 03/07/2017 Vintage CrossFit None AMRAP 8
15 Kettlebell Swings, 53/35
12 Shoulder to Overhead, 115/75
9 Bar Facing Burpees		 3 rounds 30 reps
Workout Scaled
Douglas Tomich 03/06/2017 Vintage CrossFit None 4 Rounds
Run 400m
4 Muscle Ups
40 Double Unders		 1h 39m 00s
Workout Scaled
Douglas Tomich 03/06/2017 Vintage CrossFit None Every :90 for 7 sets
2 Front Squats, around ~80%		 185 lbs
Performed as RX
Douglas Tomich 02/27/2017 Vintage CrossFit CrossFit.com 2/26/2017 AMRAP 12
3 Rope Climbs
12 Push Press, 135/95
50 Double Unders		 3 rounds 10 reps
Workout Scaled
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