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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 01/17/2019 Vintage CrossFit None AMRAP 5 Minutes
100' Shuttle
(50' out and back)
5 Chest to Bar Pull Ups

Each 50' = 1 rep		 10 rounds 1 reps
Performed as RX
Douglas Tomich 01/17/2019 Vintage CrossFit None AMRAP 5 Minutes
100' Shuttle
(50' out and back)
5 Toes to Bar

Each 50' = 1 rep		 11 rounds 4 reps
Performed as RX
Douglas Tomich 01/16/2019 Vintage CrossFit None 1RM Misfit Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat		 95 lbs
Performed as RX
Douglas Tomich 01/16/2019 Vintage CrossFit CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 243 reps
Performed as RX
Douglas Tomich 01/15/2019 Vintage CrossFit None 4 Rounds
Row 400/350m
10 Dumbbell Snatch
10 Steps Dumbbell Overhead Walking Lunge

Switch arms each round		 16m 00s
Workout Scaled
Douglas Tomich 01/15/2019 Vintage CrossFit None 5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs

S2OH should be completed in 2 sets or less for all five rounds.

Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105		 12m 56s
Workout Scaled
Douglas Tomich 01/07/2019 Vintage CrossFit None Power Clean
3 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 55 reps
Workout Scaled
Douglas Tomich 01/04/2019 Vintage CrossFit None Push Jerk
5x4 @ 80%		 95 lbs
Performed as RX
Douglas Tomich 01/04/2019 Vintage CrossFit None AMRAP 9 Minutes
Climb the Ladder
3 Chest to Bar
3 Burpee Box Jump Overs 24/20"
6/6, 9/9, etc.

Beginner: 20/16"; Ring Rows
Intermediate: Chin over Bar Pull ups (if possible perform first 3 reps of each round as C2B)
Advanced: Rx		 126 reps
Workout Scaled
Douglas Tomich 01/04/2019 Vintage CrossFit None 4 Rounds
Run 400m
30 Sit Ups
20/12 Calorie Bike		 19m 26s
Performed as RX
Douglas Tomich 01/03/2019 Vintage CrossFit None 4 Rounds
20 Wallballs 20/14lbs
8 Ring Dips
Run 400m
Rest 2:00
Wall-ball and Ring Dip sets SHOULD BE UNBROKEN		 16m 20s
Workout Scaled
Douglas Tomich 01/02/2019 Vintage CrossFit None Misfit Clean Complex
5:00 to build in weight to 75%
then
Every :90 for 9 Minutes
2 Reps @ 75%+ of 1RM
You can build throughout sets		 95 lbs
Performed as RX
Douglas Tomich 01/01/2019 Vintage CrossFit Hamilton Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups		 54m 00s
Performed as RX
Douglas Tomich 12/28/2018 Vintage CrossFit None Push Jerk
5x4 @ 75%		 155 lbs
Performed as RX
Douglas Tomich 12/28/2018 Vintage CrossFit None AMRAP 14 Minutes
12 Toes to Bar
6 Power Clean 155/105lbs
3 Bar Muscle Ups

Beginner: 12 Frog Kicks; 95/55; 3 Strict Chin Ups
Intermediate: 6 Toes to Bar or 12 Toes to Hip Level; 125/75#; 3 Chest to Bar Pull Ups
Advanced: Rx		 5 rounds 20 reps
Performed as RX
Douglas Tomich 12/20/2018 Vintage CrossFit None 6 Rounds
15 Dumbbell Thrusters 50/35s
3 Bar Muscle Ups
Rest :90

Emphasize staying unbroken on the dumbbell thrusters since there is a long rest after each round.

Beginner: 30/15#; 3 Strict Chin Ups
Intermediate: 40/25#; 3 Unbroken Chest to Bar Pull Ups
Advanced: Rx		 16m 12s
Performed as RX
Douglas Tomich 12/20/2018 Vintage CrossFit None Deadlift 3x12

First two sets are warm ups, last set is what counts

Yes, this is meant to be the last piece of the day. Try to hit the same or close to the same weight as last week even though were asking for two additional reps - you might surprise yourself. Again, controlled descent and no bouncing.
 95 lbs
Performed as RX
Douglas Tomich 12/18/2018 Vintage CrossFit None 15-12-9-6-3 reps of:
D-Ball Clean to Shoulder
Bar Facing Burpees

Beginner: 60/40 Sandbag
Intermediate: 70/50# D-Ball
Advanced: Rx		 8m 06s
Performed as RX
Douglas Tomich 12/18/2018 Vintage CrossFit None Back Squat 5RM 285 lbs
Performed as RX
Douglas Tomich 12/18/2018 Vintage CrossFit None Back Squat 5RM 285 lbs
Performed as RX
Douglas Tomich 12/15/2018 Vintage CrossFit None "Partner 100's"

With a partner, one person works and one person rests, switch at any time

Row 100/75 calories
100 Single Dumbbell Push Press
100 Heavy Jump Ropes
100 Push Ups
Bike 100/75 calories

Advanced: non working partner performs hold
Row + Dumbbell Farmers Carry hold
Push Press + Feet 6" hold
Jump Rope + Wall Sit
Push Ups + Pullup Hang
Bike + Low Plank		 19m 30s
Performed as RX
Douglas Tomich 12/14/2018 Vintage CrossFit None Push Jerk
5x5 @ 65%		 145 lbs
Performed as RX
Douglas Tomich 12/14/2018 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Alternating Dumbbell Snatch, 50/35

Double Unders should be 2 sets or less and the snatches should be unbroken. Practice switching hands in the air.

Beginner: 2x 25 single unders + 1 DU attempt; 30/15#
Intermediate: 20 Double Unders; 40/25#
Advanced: Rx
Competitor: 70/45#
 7 rounds 39 reps
Performed as RX
Douglas Tomich 12/10/2018 Vintage CrossFit None Power Clean Singles @ 70-75%
Drop and Reset

5 Rounds
:60 on, 2:00 off

The goal here is maximum reps without a large degradation in form.		 55 reps
Performed as RX
Douglas Tomich 12/10/2018 Vintage CrossFit None For Time
1 Mile Run
20 Front Squat 145/100lbs
20 Handstand Push Ups
15 Front Squat
15 Handstand Push Ups
10 Front Squat
10 Handstand Push Ups

The mile run should be done at 80-90%, then we are looking for 2 sets or less on both the front
squats and handstand push ups.

Beginner: 85/55; 4-3-2 Wall Walks
Intermediate: 115/75; 10-7-4 HSPU
Advanced: Rx		 1h 7m 00s
Workout Scaled
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