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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 08/13/2016 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 11m 14s
Performed as RX
Douglas Tomich 08/12/2016 Vintage CrossFit None Shoulder Press 5-5-5-5-5
 120 lbs
Performed as RX
Douglas Tomich 08/12/2016 Vintage CrossFit None 6 Rounds for total time, Alternating
A)
Bike 0.4/0.3 Miles
30-50 Double Unders (Should take :30-:45)
B)
Row 250m/200m
30-50 Double Unders (Should take :30-:45)

Rest :90 between rounds		 14m 59s
Performed as RX
Douglas Tomich 08/10/2016 Vintage CrossFit None 9-15-21 reps of:
Calorie Row
Power Snatch, 115/75		 8m 50s
Workout Scaled
Douglas Tomich 08/09/2016 Vintage CrossFit None 50 Strict Burpee Sandbag Clean & Jerks (each burpee includes a strict pushup)
50/30#		 4m 23s
Performed as RX
Douglas Tomich 08/09/2016 Vintage CrossFit None AMRAP 5
5 Strict Unbroken Pullups		 4 rounds 4 reps
Performed as RX
Douglas Tomich 08/07/2016 Vintage CrossFit None 2 RFT
Run the 0.75 mile loop at Spott's park. At every pillar (located along Memorial Parkway), run down and back up the hill to the same pillar. There are a total of 20 hills in one round.		 24m 23s
Workout Scaled
Douglas Tomich 08/06/2016 Vintage CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 40m 15s
Performed as RX
Douglas Tomich 08/03/2016 Vintage CrossFit None 3x10 Sec OHS Hold, Empty Bar
5x1 Squat Snatch with 3-second pause at receiving position, 60-80%
EMOM 5
1 Squat Snatch, 80-90%. Pick one weight and stay there. Pick a weight you expect to hit 5 of 5 lifts and work on speed under and solid receiving position		 105 lbs
Performed as RX
Douglas Tomich 08/03/2016 Vintage CrossFit None For time
150 Double Unders
50 Wall Balls
100 Double Unders
35 Wall Balls
50 Double Unders
20 Wall Balls		 13m 35s
Performed as RX
Douglas Tomich 08/02/2016 Vintage CrossFit None Back Squats
3x10 second pause at bottom, light weight
7-7-7, go heavy with 3 minute recovery between sets		 205 lbs
Performed as RX
Douglas Tomich 08/02/2016 Vintage CrossFit None For time
42 Med Ball Squat Cleans, 20/14
9 Ring Muscle Ups
30 Med Ball Squat Cleans
6 Ring Muscle Ups
18 Med Ball Squat Cleans
3 Ring Muscle Ups

Advanced: 12-9-6 Muscle Ups		 12m 50s
Workout Scaled
Douglas Tomich 08/01/2016 Vintage CrossFit None 2 Rounds for time of:
50 Burpees to 6" Target
40 Kettlebell Swings, 53/35
30/21 Cal Row		 16m 35s
Performed as RX
Douglas Tomich 07/31/2016 Vintage CrossFit None 2 RFT
Run 1.2 mile loop
20 step ups
15 air squats
10 pushups

Adv: 3 rounds		 23m 13s
Performed as RX
Douglas Tomich 07/30/2016 Vintage CrossFit None Row 250m/200m
50 Double Unders *
Row 250m/200m
50 Double Unders *
Row 250m/200m
50 Double Unders *
Row 250m/200m
50 Double Unders *
Row 250m/200m

* Two rounds should be 50 DU for both men and women. Two other rounds are 50(m)/40(f) heavy rope single unders. Athlete decides which round to perform DU or heavy singles. 		9m 42s
Performed as RX
Douglas Tomich 07/26/2016 Vintage CrossFit 1/2ish Murph For time
Run 800m
3 Rounds
20 Pullups
40 Pushups
60 Squats
Run 800m		 26m 06s
Performed as RX
Douglas Tomich 07/25/2016 Vintage CrossFit Deadlift Ladder Every :30 for 12 reps (6 minutes total)
1 Deadlift
Add 5-20# every minute - have a partner load the weights		 315 lbs
Performed as RX
Douglas Tomich 07/25/2016 Vintage CrossFit None 50 Wall Balls 20/14
25 Med Ball Situps (Advanced GHDSU)
Run 200m with Med Ball		 3m 33s
Performed as RX
Douglas Tomich 07/24/2016 Vintage CrossFit None 4 RFT
Row 500m
25 KB swings (53#/35#)
25 box jumps (24"/20")
25 burpees
Run 400m
Adv. with a weight vest		 45m 20s
Performed as RX
Douglas Tomich 07/23/2016 Vintage CrossFit None 3 RFT
Bike 1000m/700m (1.2 miles/0.9 miles on Airdyne)
Run 400m
8 Power Snatch, 135/95
Rest 1 minute between rounds		 20m 25s
Performed as RX
Douglas Tomich 07/21/2016 Vintage CrossFit CrossFit Games Masters/Teens Triplet 3 RFT
12 Thrusters, 115/80
6 Bar Muscle Ups
6 Sandbag Clean + Box Step Ups to 24/20", 60/40 (Advanced 80/50)		 18m 50s
Workout Scaled
Douglas Tomich 07/20/2016 Vintage CrossFit None 10 minutes to build to a heavy 3-rep touch and go power clean + push jerk 165 lbs
Performed as RX
Douglas Tomich 07/20/2016 Vintage CrossFit 2016 CrossFit Games Masters/Teens For time
22 Toes to Bar
22 Clean and Jerks, 95/65
160m run		 3m 16s
Performed as RX
Douglas Tomich 07/19/2016 Vintage CrossFit None Overhead Squat 5
Overhead Squat 4
Overhead Squat 3
Overhead Squat 2
Overhead Squat 1-1-1
Climbing in weight		 95,105,115,125,135 lbs
Performed as RX
Douglas Tomich 07/19/2016 Vintage CrossFit None 5 rounds for time of:
15 Burpees to 6" target
30 Double Unders		 10m 28s
Performed as RX
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