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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 11/22/2016 Vintage CrossFit None For time
Row 1000m
then
5 rounds
20 Wall Balls
5 Ring Muscle Ups or 10 Ring Dips		 18m 20s
Workout Scaled
Douglas Tomich 11/21/2016 Vintage CrossFit None For time
Run 1200m
Bike 1200m/900m
40 Kettlebell Swings, 53/35
Run 600m
Bike 600m/450m
20 Kettlebell Swings		 12m 57s
Performed as RX
Douglas Tomich 11/21/2016 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 75-85% 1RM 215 lbs
Performed as RX
Douglas Tomich 11/18/2016 Vintage CrossFit None 15-10-5 reps of:
Power Snatch 115/75
Overhead Squat 115/75
Burpee Box Jumps 24/20"		 10m 48s
Workout Scaled
Douglas Tomich 11/17/2016 Vintage CrossFit None Split Jerks
3 sets
3 Jerk Balance + 3 Split Jerks (light to medium weight)
4 sets
3 Split Jerks - heavier than Monday		 115-135-140-140 lbs
Performed as RX
Douglas Tomich 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 9 reps
Performed as RX
Douglas Tomich 11/14/2016 Vintage CrossFit None 4 rounds for time of:
20x10m Shuttle Run
15 Med Ball Situps
10 Box Jumps/Step Ups
5 Slam Balls		 11m 35s
Workout Scaled
Douglas Tomich 11/14/2016 Vintage CrossFit None Split Jerks
4 sets
3 jerk balance + 3 split jerks (empty to light barbell - up to 95/65)
then
4 sets
4 split jerks at medium weight		 95 lbs
Performed as RX
Douglas Tomich 11/14/2016 Vintage CrossFit None With a partner
Row 1000m/800m each
Row 750/600m each
Row 500/400m each
Row 250/200m each		 17m 35s
Performed as RX
Douglas Tomich 11/08/2016 Vintage CrossFit None 15 minute cap - scale appropriately
Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 15m 00s
Performed as RX
Douglas Tomich 11/08/2016 Vintage CrossFit None Front Squat 3RM 215 lbs
Performed as RX
Douglas Tomich 11/07/2016 Vintage CrossFit None Bike 1000m/700m
21 Kettlebell Swings
21 Situps
Bike 1000m/700m
15 Kettlebell Swings
15 Situps
Bike 1000m/700m
9 Kettlebell Swings
9 Situps		 8m 06s
Performed as RX
Douglas Tomich 11/07/2016 Vintage CrossFit None Push Press 1RM 185-210(F) lbs
Performed as RX
Douglas Tomich 11/04/2016 Vintage CrossFit None 3 RFT
10 Clean and Jerks, 155/105
50 Double Unders		 26m 57s
Workout Scaled
Douglas Tomich 11/04/2016 Vintage CrossFit None EMOM 12, alternating
A) 6-12 Strict Ring Dips/Ring Pushups/Pushups
B) 6-12 Strict Pullups		 80 reps
Performed as RX
Douglas Tomich 11/03/2016 Vintage CrossFit None 5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 High Hang Squat Snatch		 145 lbs
Performed as RX
Douglas Tomich 11/03/2016 Vintage CrossFit None 4 RFT
50' Walking lunge with 50/30# sandbag
8 Strict HSPU
6 Slam Ball Cleans 100/70 (double KB clean as back up option for large classes - 2x53/2x35)		 15m 32s
Performed as RX
Douglas Tomich 11/01/2016 Vintage CrossFit None Front Squat
1x3 @ 85%
1x3 @ 90%
2x3 @ 90%+		 200 lbs
Performed as RX
Douglas Tomich 11/01/2016 Vintage CrossFit None Run 600m
18 Toes to bar
12 Front Squats, 60% of 3RM
Run 400m
15 Toes to bar
9 Front Squats, 60% of 3RM
Run 200m
12 Toes to bar
6 Front Squats, 60% of 3RM		 12m 54s
Performed as RX
Douglas Tomich 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 1 AMRAP 7 minutes of:
7 Burpees, lateral over bar
7 Thrusters, 95/65
1 Rope Climb, 15 ft		 3 rounds 9 reps
Performed as RX
Douglas Tomich 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 2 AMRAP 7 minutes of:
15 Air Squats
5 Deadlifts, 275/185
15ft Handstand Walk		 2 rounds 25 reps
Performed as RX
Douglas Tomich 10/31/2016 Vintage CrossFit None AMRAP 7 minutes of:
12/9 Calories Bike
6 Hang Power Snatch, 115/80
6 Overhead Squats, 115/80		 3 rounds 5 reps
Performed as RX
Douglas Tomich 10/28/2016 Vintage CrossFit None EMOM 7
3/6/9/12 HSPU (pick a number and stick with it)		 51 reps
Performed as RX
Douglas Tomich 10/28/2016 Vintage CrossFit None For time
60 Heavy Jump Rope
45 Kettlebell Swings 53/35
30 Toes to Bar
15 Squat Clean Thrusters 95/65		 7m 13s
Performed as RX
Douglas Tomich 10/26/2016 Vintage CrossFit None Deadlift 12
Deadlift 9
Deadlift 6
Touch and Go reps, go heavy, but use a weight you can control
Rest 3 minutes between sets		 277 lbs
Performed as RX
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