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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 09/14/2016 Vintage CrossFit None 3 RFT
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups		 14m 04s
Performed as RX
Douglas Tomich 09/14/2016 Vintage CrossFit None Shoulder Press 4 @ 75%
Shoulder Press 4-4-4-4 @ 80%		 130 lbs
Performed as RX
Douglas Tomich 09/13/2016 Vintage CrossFit None Back Squat 5-5-5 @ 75% 185 lbs
Performed as RX
Douglas Tomich 09/13/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 18 reps
Performed as RX
Douglas Tomich 09/13/2016 Vintage CrossFit None 4 Rounds
15 Bar Facing Burpees (advanced 20)
Rest :90		 8m 44s
Performed as RX
Douglas Tomich 09/12/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch and go power clean @ 80% 1RM 185 lbs
Performed as RX
Douglas Tomich 09/12/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 42 reps
Performed as RX
Douglas Tomich 09/12/2016 Vintage CrossFit None For time (15 minute cap)
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders

Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders		 8m 04s
Performed as RX
Douglas Tomich 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 21m 2s
Performed as RX
Douglas Tomich 09/09/2016 2016 Spicy Summer Showdown Drag Race As many rounds as possible in 10 minutes of:
40 Double Unders
50' Sled Drag
50' Sled Rope Pull

The double unders can be split any way by team members. The sled drag & pull must be completed relay style by a different team member each round.		 8 rounds 0 reps
Performed as RX
Douglas Tomich 09/09/2016 2016 Spicy Summer Showdown Synchro Chipper For time (12 minute cap)
50 Synchronized Wall Balls (20# to 10'/14# to 9')
40 Synchronized Deadlifts (185/125)
30 Synchronized Pullups
20 Synchronized Lateral Bar Burpees
10 Synchronized Wall Walks

2 team members perform synchronized reps while the third team member rests.		 11m 57s
Performed as RX
Douglas Tomich 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder For time, one round each:
7 minute cap
Bike 20/12 Calories
8 Cleans over the shoulder (100/70)		 4m 58s
Performed as RX
Douglas Tomich 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder Rd2 For time, one round each:
10 minute cap
Bike 25/15 Calories
10 Cleans over the shoulder (100/70)		 5m 32s
Performed as RX
Douglas Tomich 09/05/2016 Vintage CrossFit DVB For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent		 35m 41s
Performed as RX
Douglas Tomich 09/01/2016 Vintage CrossFit None Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps		 18m 41s
Workout Scaled
Douglas Tomich 09/01/2016 Vintage CrossFit None (based on max pushups)
<10
5 PU - :50 rest - 4 PU - :50 rest - 3 PU
10-20
8 PU - :50 rest - 7 PU - :50 rest - 6 PU
21-29
13 PU - :50 rest - 11 PU - :50 rest - 9 PU
30+
60% reps - :50 rest - 50% reps - :50 rest - 40% reps 		45 reps
Performed as RX
Douglas Tomich 08/30/2016 Vintage CrossFit None 2 Sets
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
65#/35#

Then
3 sets of 5 reps
Snatch Balance 65/35 (have a partner hold a PVC pipe to practice dropping under)
Advanced: Non-heaving snatch balance		 45 lbs
Performed as RX
Douglas Tomich 08/30/2016 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 7m 59s
Performed as RX
Douglas Tomich 08/26/2016 Vintage CrossFit None Every 3 minutes for 15 minutes (5 rounds)
12 Thrusters, 105/70
12 Pullups
30' Forward + Backward Bear Crawl (Advanced: 30' HS Walk)		 5 rounds 0 reps
Workout Scaled
Douglas Tomich 08/24/2016 Vintage CrossFit None 30 Toes to Bar
30/21 Calorie Row
15 Squat Snatch, 115/75
60/42 Calorie Row
15 Squat Snatch, 115/75
30/21 Calorie Row
30 Toes to Bar		 28m 14s
Performed as RX
Douglas Tomich 08/16/2016 Vintage CrossFit None 5 Work Sets
1 High Hang Power Clean + 2 Power Cleans, drop between reps		 205 lbs
Performed as RX
Douglas Tomich 08/16/2016 Vintage CrossFit None 3 RFT
Run 400m
21 Toes to Bar
12 Slam Balls 50/30		 13m 24s
Performed as RX
Douglas Tomich 08/16/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 50 reps
Performed as RX
Douglas Tomich 08/15/2016 Vintage CrossFit None 3 RFT
7 Hang Squat Snatch 95/65
14 Box Jumps, 24/20
21 Deadlifts 95/65
 9m 02s
Workout Scaled
Douglas Tomich 08/15/2016 Vintage CrossFit None Overhead Squat 3-3-3 125 lbs
Performed as RX
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