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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 12/14/2016 Vintage CrossFit Grown Up Annie 80 Double Unders
30 Toes to Bar
60 Double Unders
20 Toes to Bar
40 Double Unders
10 Toes to Bar
20 Double Unders		 6m 34s
Performed as RX
Douglas Tomich 12/12/2016 Vintage CrossFit None 4 RFT
21 Wall Balls
18 Pullups
15 Kettlebell Swings
12 Handstand Push Ups		 18m 45s
Performed as RX
Douglas Tomich 12/10/2016 Vintage CrossFit None 3 rounds for time of:
Bike 1000m/Row 500m/Run 400m (do a different option each round)
15 Clean and Jerks 95/65
40 Situps

QuickFit
3 rounds for time of:
Bike 1000m/Row 500m/Run 400m (do a different option each round)
20 Kettlebell Swings
30 Situps		 12m 46s
Performed as RX
Douglas Tomich 12/08/2016 Vintage CrossFit None Back Squats
4-4-4-4
Heavier than Monday 11/21/2016		 215 lbs
Performed as RX
Douglas Tomich 12/08/2016 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 14m 11s
Workout Scaled
Douglas Tomich 12/07/2016 Vintage CrossFit Ralph Four rounds for time of:
250/175 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters		 25m 19s
Performed as RX
Douglas Tomich 12/06/2016 Vintage CrossFit None Squat Cleans
3x5 Hip Squat Cleans for warm up
then
5 sets of:
1 Hang Squat Clean with 2-sec pause at the knee
1 Hang Squat Clean with 2-sec pause below the knee
1 Squat Clean from the floor		 177 lbs
Performed as RX
Douglas Tomich 12/06/2016 Vintage CrossFit None 1000m row
50 Wall Balls (20/14)
30 Toes to bar		 7m 10s
Performed as RX
Douglas Tomich 12/03/2016 Vintage CrossFit None CrossFit
5 rounds for time of:
15 Wall Balls (advanced athletes can go heavy if they can go unbroken for 15)
30 Push Ups (scale as appropriate)
45 Double Unders
Rest :60

QuickFit
5 rounds for time of:
15 Wall Balls
:30 Push Up Plank Hold
45 Jump Rope
Rest :60		 18m 06s
Performed as RX
Douglas Tomich 12/02/2016 Vintage CrossFit None AMRAP 15
15/10 Cal Bike
30 Double Unders
10 Power Cleans, 135/95
30 Double Unders
10 Toes To Bar		 3 rounds 72 reps
Performed as RX
Douglas Tomich 12/01/2016 Vintage CrossFit None Squat Clean
3x5 reps hip squat clean - empty bar or light weight
then
4x3 reps hang squat clean with 2-sec pause just above the knee @ medium weight (60-70% 1RM squat clean) - not dropping between reps		 135 lbs
Performed as RX
Douglas Tomich 12/01/2016 Vintage CrossFit None For total time:
Run 800m
15 Shoulder to Overhead, 155/105
15 Chest to Bar Pullups
Rest 2:00
Run 800m
12 Shoulder to Overhead, 155/105
12 Chest to Bar Pullups
Rest 2:00
Run 800m
9 Shoulder to Overhead, 155/105
9 Chest to Bar Pullups
 21m 15s
Workout Scaled
Douglas Tomich 11/30/2016 Vintage CrossFit None AMRAP 3
21 Overhead Squats 95/65
21 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats 95/65
18 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats 95/65
15 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats 95/65
12 Lateral over the rower burpees
Max Calorie Row		 54 reps
Performed as RX
Douglas Tomich 11/30/2016 Vintage CrossFit None 4 Rounds for time
Run 200m
20m Walking Lunge
20m Bear Crawl
20m Farmers Carry		 7m 20s
Performed as RX
Douglas Tomich 11/30/2016 Vintage CrossFit None Build to a heavy sled push (down and up driveway) 150 lbs
Performed as RX
Douglas Tomich 11/29/2016 Vintage CrossFit None 2 rounds for time of:
4 Rope Climbs
12 Front Squats, 185/125 - from the floor
24 Ring Push Ups		 11m 06s
Workout Scaled
Douglas Tomich 11/29/2016 Vintage CrossFit None Squat Snatch
3 sets, climbing in weight
2 Hip Snatch High Pull + 1 Hip Squat Snatch
then
3 sets, climb in weight if positions look good otherwise focus on position rather than weight
2 reps high hang squat snatch with 2-sec pause just below the knee (stand up all the way, lower to the knee and hold, then perform hang squat snatch) - drop between reps		 115 lbs
Performed as RX
Douglas Tomich 11/28/2016 Vintage CrossFit None 5 rounds for time of:
4 Bar Muscle Ups
8 Alternating Front Rack Lunge steps 95/65
16 Box Jumps, 24/20		 11m 08s
Performed as RX
Douglas Tomich 11/28/2016 Vintage CrossFit None Split Jerks (last training day before 1RM next week)
2 sets
3 jerk balance + 3 split jerks, empty or light bar
then
6 sets of 2 split jerk		 165 lbs
Performed as RX
Douglas Tomich 11/27/2016 Vintage CrossFit None 2RFT
1000m row
25 T2B
800m run
25 T2B
500m row
20 pushups
400m run
20 pushups
250m row
15 pullups
200m run
15 pullups		 27m 29s
Workout Scaled
Douglas Tomich 11/26/2016 Vintage CrossFit None AMRAP 8
10 Thrusters, 115/75
15 Toes to Bar
50 Double Unders		 2 rounds 64 reps
Performed as RX
Douglas Tomich 11/25/2016 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 21m 36s
Performed as RX
Douglas Tomich 11/23/2016 Vintage CrossFit None AMRAP 9
15 Pullups
12 Box Jumps, 24/20"
9 Deadlifts, 185/125
6 Hang Power Cleans, 185/125
3 Push Jerks, 185/125		 2 rounds 36 reps
Workout Scaled
Douglas Tomich 11/23/2016 Vintage CrossFit None 3 rounds for total reps
:60 burpees to 6" target
:60 rest		 47 reps
Performed as RX
Douglas Tomich 11/22/2016 Vintage CrossFit None Split Jerks
2 sets
3 jerk balance + 3 split jerks, light or empty bar
then
5 sets
3 split jerks, heavier than Thursday		 175 lbs
Performed as RX
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