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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 09/30/2016 Vintage CrossFit None 5 rounds, untimed
5 tall box jumps
Strict Pullups

Based on # Pullups from Monday 9/26/2016
Under 10
1-2 pullups
10-14
3-4 Pullups
15-19
4-5 Pullups
20+
6-8 Pullups		 31 reps
Performed as RX
Douglas Tomich 09/30/2016 Vintage CrossFit None 21/15 Cal Bike
18 Deadlifts, 155/105
15 Hang Power Cleans, 155/105
12 Push Jerks, 155/105
15 Hang Power Cleans
18 Deadlifts
21/15 Cal Bike		 10m 05s
Performed as RX
Douglas Tomich 09/28/2016 Vintage CrossFit None 3x3 Hip Snatch High Pull
3x3 High Hang Snatch Pull
3x3 High Hang Power Snatch		 87 lbs
Performed as RX
Douglas Tomich 09/28/2016 Vintage CrossFit None Pullup Progression
Based on # Pullups from Tuesday 9/26/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 25 reps
Performed as RX
Douglas Tomich 09/28/2016 Vintage CrossFit None For time:
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)		 9m 18s
Performed as RX
Douglas Tomich 09/27/2016 Vintage CrossFit None Shoulder Press 1RM 165 lbs
Performed as RX
Douglas Tomich 09/27/2016 Vintage CrossFit The Axe AMRAP 12
15 Calorie Row
12 Burpee Box Jumps 24/20
9 Clean and Jerks 135/95		 2 rounds 34 reps
Performed as RX
Douglas Tomich 09/26/2016 Vintage CrossFit None Back Squat 1RM 270 lbs
Performed as RX
Douglas Tomich 09/26/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 23 reps
Performed as RX
Douglas Tomich 09/26/2016 Vintage CrossFit None Run 600m
Max Unbroken Reps Strict HSPU
Run 400m
Max Unbroken Reps Ring Dips (kipping is OK)
Run 200m
Max Unbroken Reps Push Ups		 8m 06s
Performed as RX
Douglas Tomich 09/24/2016 Vintage CrossFit None With a partner, split the reps in any way
AMRAP 15
55 Power Snatch, 95/65
55 Pullups
55 Cal Bike or Row
55 HSPU		 0 rounds 170 reps
Workout Scaled
Douglas Tomich 09/23/2016 Vintage CrossFit None AMRAP 60 Minutes
1200m Trail Run
10 Burpees
10 Sandbag squats
15 Kettlebell Swings
15 Situps		 6 rounds 145 reps
Performed as RX
Douglas Tomich 09/22/2016 Vintage CrossFit None AMRAP 8
800m run buy in
then with remaining time
15 Wall Balls
10 Kettlebell Swings, 70/53		 2 rounds 4 reps
Performed as RX
Douglas Tomich 09/21/2016 Vintage CrossFit None Shoulder Press 3 @ 80%
Shoulder Press 3-3-3-3 @ 85%		 140 lbs
Performed as RX
Douglas Tomich 09/21/2016 Vintage CrossFit None Teams of 2, Relay style (25 minute cap)
21-18-15-12-9 Thrusters 95/65
40 Double Unders
200m Row

Partner 1 does 21 Thrusters, 40 DU, 200m Row, Partner 2 does 21 Thrusters, 40 DU, 200m Row
Partner 2 does 18 Thrusters, 40 DU, 200m Row, Partner 2 does 18 Thrusters, 40 DU, 200m Row
Etc		 23m 53s
Performed as RX
Douglas Tomich 09/20/2016 Vintage CrossFit None Power Clean 3RM 192 lbs
Performed as RX
Douglas Tomich 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 6m 19s
Performed as RX
Douglas Tomich 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 225 lbs
Performed as RX
Douglas Tomich 09/19/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 20 reps
Performed as RX
Douglas Tomich 09/19/2016 Vintage CrossFit None 100 Double Unders
25 Toes to Bar
25 Deadlifts, 225/155
25 Box Jump Overs

Adv: 150 DU & 50 BJO		 8m 06s
Performed as RX
Douglas Tomich 09/17/2016 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 09/16/2016 Vintage CrossFit None EMOM 10, alternating
A) 10 Overhead Squat 95/65
B) 10 Chest to Bar Pullups
Score is total reps completed		 85 reps
Workout Scaled
Douglas Tomich 09/16/2016 Vintage CrossFit None For time
Bike 30/21 Cal
30 Power Snatch 95/65
30 Wall Balls (Adv 30/20#)		 7m 09s
Performed as RX
Douglas Tomich 09/15/2016 Vintage CrossFit None Run 400m
75 Kettlebell Swings, 53/35
Run 400m		 6m 57s
Performed as RX
Douglas Tomich 09/15/2016 Vintage CrossFit None AMRAP 5
1 set of strict unbroken pullups
10-sec ring support hold + 3-sec lower to bottom of dip

Based on total strict pullups from Tuesday 9/13/2016
<10
1 pullup
10-14
2 pullups
15-19
3 pullups
20+ pullups
5 pullups		 6 rounds 03 reps
Performed as RX
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