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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 02/27/2017 Vintage CrossFit None Every 2 minutes for 5 rounds
5 Touch and Go Squat Clean Thrusters
Adjust weights between rounds as needed		 75-75-75-85-97 lbs
Performed as RX
Douglas Tomich 02/26/2017 Vintage CrossFit None 30 min AMRAP
5 hills
20 air squats
20 bicycle kicks
10 v-ups		 6 rounds 0 reps
Performed as RX
Douglas Tomich 02/25/2017 Vintage CrossFit None In 25 minutes
With a partner
Row 5000m/4000m switching every 500m/400m
Partner performs 200m sandbag carry while partner rows		 18m 40s
Performed as RX
Douglas Tomich 02/25/2017 Vintage CrossFit None In remaining time after completing the Row, build in weight in a 3-rep hang squat clean. Men start at either 135 or 95 and women start at either 85 or 55. Each partner performs their 3 hang squat cleans then add 10/5 lbs. Continue adding weight in this pattern until time elapses or partners reach failure.

QuickFit
Instead of the 3-rep hang clean, perform 100 sit-ups then 50 frog-kicks then super man holds for remaining time, switch partners whenever 		85-90-95-100-105 lbs
Performed as RX
Douglas Tomich 02/24/2017 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 17m 01s
Performed as RX
Douglas Tomich 02/21/2017 Vintage CrossFit None AMRAP 15
30 Wall Balls
60 Double Unders
Rest :60		 4 rounds 27 reps
Performed as RX
Douglas Tomich 02/21/2017 Vintage CrossFit None Ring Pulling Strength
Beginner: EMOM 6: Hinge Rows (more reps than 2/8/2017
Intermediate: 4 rounds of 4 ring hollow swings + 3 hips to ring skip + 2 strict ring pull-ups
Advanced: 4 rounds of Ski 12/8 Cal immediately into max rep set of muscle ups. Rest :60		 1 reps
Workout Scaled
Douglas Tomich 02/20/2017 Vintage CrossFit None Front Squat 4-4-4-4
200m recovery run after each round
 165-165-177-187 lbs
Performed as RX
Douglas Tomich 02/20/2017 Vintage CrossFit None AMRAP 12
Bike 15/12 Cal
12 Toes to Bar
9 Thrusters 115/75
6 Dumbbell Power Snatch, each arm, not alternating, 50/35		 3 rounds 2 reps
Performed as RX
Douglas Tomich 02/19/2017 Vintage CrossFit None AMRAP 40
400m Run
20/15 cal row
20/15 cal assault bike
20/15 cal ski machine		 5 rounds 9 reps
Workout Scaled
Douglas Tomich 02/18/2017 Vintage CrossFit Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5. Double unders 36m 07s
Performed as RX
Douglas Tomich 02/18/2017 Vintage CrossFit None 2 rounds for time of:
Run 800m
20 GHD Situps
15 Dumbbell Squat Cleans, 50/35 (using two dumbbells, dumbbells touch the floor)
10 Sandbag Box Step Ups 50/30# to 24"/20"

QuickFit
2 rounds for time of:
Run 800m
20 Hanging Knee Raise
15 Goblet Squats
10 Sandbag Box Step Ups 30/20# to 24"/20"		 19m 05s
Workout Scaled
Douglas Tomich 02/17/2017 Vintage CrossFit The Ben Bergeron AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups		 272 reps
Performed as RX
Douglas Tomich 02/16/2017 Vintage CrossFit None 7 RFT
12 Thrusters, 75/55
9 Toes to Bar
200m run with medicine ball (20/14)		 17m 44s
Performed as RX
Douglas Tomich 02/15/2017 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.		 624 reps
Performed as RX
Douglas Tomich 02/14/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 05s
Performed as RX
Douglas Tomich 02/14/2017 Vintage CrossFit None 10 minutes to build to a heavy 2-rep touch and go power snatch 155 lbs
Performed as RX
Douglas Tomich 02/14/2017 Vintage CrossFit None EMOM 8
A) :30 Ring Dips (Advanced on MU Rings)
B) 12 Box Jump Overs, 24"/20"		 24 reps
Performed as RX
Douglas Tomich 02/13/2017 Vintage CrossFit None 10 minutes to build to a moderately heavy 2-rep touch and go power clean & push jerk 185 lbs
Performed as RX
Douglas Tomich 02/13/2017 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 23s
Performed as RX
Douglas Tomich 02/11/2017 Vintage CrossFit None 3 rounds for time of:
Bike 18/12 Calories
40-30-20 Deficit Push Ups (Hands on 4"/2" plates)
4-3-2 Rope Climbs (Beginner 3-2-1)

QuickFit
3 rounds for time of:
Bike 18/12 Calories
40-30-20 Situps
2x 10m standing rope sled pull		 13m 20s
Performed as RX
Douglas Tomich 02/11/2017 Vintage CrossFit Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5. Double unders 15m 30s
Performed as RX
Douglas Tomich 02/10/2017 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 180 reps
Performed as RX
Douglas Tomich 02/09/2017 Vintage CrossFit None Back Squat 4-4-4-4-4 135-165-185-205-215 lbs
Performed as RX
Douglas Tomich 02/09/2017 Vintage CrossFit None AMRAP 3
Handstand push ups to Open standards. Have a partner count reps/and watch ROM
Beginner: practice kipping HSPU or kicking up to wall		 4 reps
Performed as RX
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