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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 02/09/2017 Vintage CrossFit None AMRAP 9
150 double unders
40 overhead squats, 45/35
100 double unders
30 overhead squats, 95/65
50 double unders
Max reps overhead squats, 135/85		 360 reps
Performed as RX
Douglas Tomich 02/08/2017 Vintage CrossFit None Ring Muscle Up - Pulling & Transition Work
Beginner: EMOM 6: 4-6 Hinge Rows or 6-8 Ring Rows
Intermediate: 5 rounds of: 5 hinge rows + 3 leg assisted muscle up transition
Advanced: 7 rounds of 1 strict ring pullup + 1 strict ring muscle up or 7 rounds of 3 band assisted ring muscle up transitions		 20 reps
Workout Scaled
Douglas Tomich 02/08/2017 Vintage CrossFit None 3 rounds for time of:
Run 600m
35 Kettlebell Swings, 53/35
Ski 15/10 Calories		 17m 09s
Performed as RX
Douglas Tomich 02/07/2017 Vintage CrossFit None 50 bar facing burpees 2m 55s
Performed as RX
Douglas Tomich 02/07/2017 Vintage CrossFit None 4 rounds
Bike 15/10 Calories
5 Touch and Go Power Snatch
Rest 2:00		 95 lbs
Performed as RX
Douglas Tomich 02/07/2017 Vintage CrossFit None 2 rounds for time
Row 30/20 Calories
25 Empty Bar Thrusters
15 Chest to Bar Pullups		 11m 07s
Performed as RX
Douglas Tomich 02/06/2017 Vintage CrossFit None AMRAP 10
15 Box Jumps 24/20"
5 Deadlifts, 275/175
25' Handstand Walk (broken into 5' segments, you must return to previous 5' marker if you drop) - Scale to 3 Wall Walks		 2 rounds 30 reps
Workout Scaled
Douglas Tomich 02/06/2017 Vintage CrossFit None Conditioning/Strength
4 rounds
Run 200m
5 Touch and Go Power Clean + Jerk
Rest 2:00		 137 lbs
Performed as RX
Douglas Tomich 02/03/2017 Vintage CrossFit None Muscle Up Skill - Push
Beginner: EMOM 6: 6-10 Push Ups or Ring Push Ups
Intermediate: 5 rounds of 3-6 ring dips with ring turnout
Advanced: 5 rounds of 3 sets of (1 Ring Muscle Up + 2 Ring Dips)		 10 reps
Workout Scaled
Douglas Tomich 02/03/2017 Vintage CrossFit None AMRAP 8
40 Double Unders
10 Toes to Bar
10 Front Squats 135/95		 4 rounds 1 reps
Workout Scaled
Douglas Tomich 02/03/2017 Vintage CrossFit None 1 round
30/20 Cal Bike
10 Slam Ball Clean to Shoulder (not over)		 1m 54s
Performed as RX
Douglas Tomich 02/02/2017 Vintage CrossFit None 3 rounds
Ski 15/10 Calories
Unbroken Kettlebell Swings
Rest 3:00
Beginner: 15 Kettlebell Swings
Intermediate: 20 Kettlebell Swings
Advanced: 30 Kettlebell Swings		 90 reps
Performed as RX
Douglas Tomich 02/02/2017 Vintage CrossFit None 30-20-10 reps for time of:
Pullups (Advanced Chest to Bar)
60m-40m-20m sandbag front rack walking lunge (20m = 1 gym length)
Row 500m after each round		 18m 35s
Performed as RX
Douglas Tomich 02/01/2017 Vintage CrossFit None 12 minutes to build to a heavy complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat		 75-95-115-145(2)f-157(2)f lbs
Performed as RX
Douglas Tomich 02/01/2017 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 14m 29s
Performed as RX
Douglas Tomich 01/31/2017 Vintage CrossFit None Ring Muscle Up Pulling
Beginner: EMOM 6 - 4-8 Ring Rows or Hinge Rows
Intermediate: 5 rounds of 5 ring pullups with hold at the top
Advanced: 5 rounds of 3 sets of 2 ring pull-ups with hold at the top + 1 ring muscle up		 15 reps
Workout Scaled
Douglas Tomich 01/31/2017 Vintage CrossFit None 2 rounds for time (20 minute cap)
30 Deadlifts, 225/155
30 Wall Balls
30 Calorie Row
30 Handstand Push Ups		 20m 59s
Performed as RX
Douglas Tomich 01/30/2017 Vintage CrossFit None 4 rounds for reps
Bike 20/14 Cal (Scale to 15/10 Cal)
Max double unders in remaining time
Rest 2:00		 310 reps
Performed as RX
Douglas Tomich 01/30/2017 Vintage CrossFit None 12-9-6-3
Shoulder to Overhead 185/125
8-6-4-2
Bar Muscle Ups		 12m 07s
Performed as RX
Douglas Tomich 01/28/2017 Vintage CrossFit Zembiec 5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.		 25m 26s
Workout Scaled
Douglas Tomich 01/27/2017 Vintage CrossFit CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 6 rounds 25 reps
Performed as RX
Douglas Tomich 01/27/2017 Vintage CrossFit None EMOM 16
Even: Bike 10/7 Cal (Advanced 12/8)
Odd: 5 Burpee Slam Balls (advanced 7)		 247 reps
Performed as RX
Douglas Tomich 01/14/2017 2017 Wicked Winter Showdown JACKI3 For time (17 minute time cap)
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups

The next athlete can start rowing as soon as the previous athlete has finished and the rower computer is reset to zero. The athlete cannot advance off the rower until the previous athlete has finished their thrusters and KBS/pullups and then tagged the athlete finishing the row. 		14m 38s
Performed as RX
Douglas Tomich 01/14/2017 2017 Wicked Winter Showdown Snatch Ladder 3-Position Ladder
7 Barbells, one each minute (within a 50-second lifting window)
Snatch from floor, snatch from hang below the knee, snatch from hang above the knee

Men: 95/115/135/155/175/185/195
Women: 55/70/85/95/105/115/125

Each weight completed counts as a full round. Athletes get credit for the furthest rep they reach at a given weight if they do not complete the complex. 		15 rounds 3 reps
Performed as RX
Douglas Tomich 01/14/2017 2017 Wicked Winter Showdown Push & Press AMRAP 5
6 sled push (10 meters, 45#/empty)
30 Bench Press (135#/65#)

Teams can split reps any way. One person works at a time.		 4 rounds 0 reps
Performed as RX
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