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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 04/22/2016 Vintage CrossFit None 12 minutes to build to a heavy 3-rep squat clean thruster 175 lbs
Performed as RX
Douglas Tomich 04/22/2016 Vintage CrossFit None 15 Thrusters 95/65
30/21 Calorie Row
90 Double Unders
30/21 Calorie Row
15 Thrusters 95/65		 6m 12s
Performed as RX
Douglas Tomich 04/20/2016 Vintage CrossFit None 6-5-4-3-2-1 reps of:
Clean and Jerk 155/105
Bar Muscle Ups
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)		 10m 47s
Performed as RX
Douglas Tomich 04/19/2016 Vintage CrossFit None Deadlift 7 @ 50%
Deadlift 5-5 @ 60-70%
Deadlift 3-3-3 @ 85%+		 255, 205 lbs
Performed as RX
Douglas Tomich 04/19/2016 Vintage CrossFit None 5 Rounds for time of
40 Double Unders
30 Squats
20/15 Calorie Row		 12m 01s
Performed as RX
Douglas Tomich 04/18/2016 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 9m 50s
Performed as RX
Douglas Tomich 04/18/2016 Vintage CrossFit None 12 Sets
1 Pause Power Snatch
-2 second pause at 2" off the floor
-2 second pause at the knee
60-70% 1RM Power Snatch		 115, 105, 95, 75 lbs
Performed as RX
Douglas Tomich 04/15/2016 Vintage CrossFit CrossFit.com 160402 AMRAP 20
Run 400m
20 Medball Situps 20/14 (Advanced GHD Situps)
10 Overhead Squats 95/65		 5 rounds 250 reps
Performed as RX
Douglas Tomich 04/12/2016 Vintage CrossFit None AMRAP 7
10 Double Unders
2 Toes to bar
20 Double Unders
4 Toes to bar
30 Double Unders
6 Toes to bar
40/8
50/10
60/12
Etc		 254 reps
Workout Scaled
Douglas Tomich 04/11/2016 Vintage CrossFit None Row 30/21 Cal
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups		 14m 37s
Performed as RX
Douglas Tomich 04/08/2016 Vintage CrossFit None For time:
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor)
18 Toes to Bar

Advanced: Back Squat 185/115 if able to do unbroken or in large sets. 		10m 04s
Performed as RX
Douglas Tomich 04/07/2016 Vintage CrossFit None 7 sets
1 Hip Snatch High Pull + 1 High Hang Snatch High Pull + 1 High Hang Power Snatch
Focus on bringing the bar back to the hip position during the high hang reps.
Stay under 60% of 1RM Power Snatch		 95 lbs
Performed as RX
Douglas Tomich 04/07/2016 Vintage CrossFit None For time:
30 Box Jumps 24/20
60 Wall Balls 20/14
30 Hang Power Cleans, 115/75		 6m 57s
Performed as RX
Douglas Tomich 04/06/2016 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
20 Kettlebell Swings, 53/35
20 Burpees to 6" Target

Advanced: 100 Double Unders and 70/53 KB. 		11m 58s
Performed as RX
Douglas Tomich 04/05/2016 Vintage CrossFit None AMRAP 30
Run 400m/Row 500m
5 Pullups
10 Pushups
15 Squats		 7 rounds 424 reps
Performed as RX
Douglas Tomich 04/01/2016 Vintage CrossFit None AMRAP 6
4 Deadlifts 315/215
8 Toes to Bar
12 Box Jumps 24/20		 3 rounds 12 reps
Performed as RX
Douglas Tomich 04/01/2016 Vintage CrossFit None 5x5 High Box Jumps
27 in
Performed as RX
Douglas Tomich 03/31/2016 Vintage CrossFit None Front Squat 3-3-3-3-3
Start at 75% and adjust based on feel		 185 lbs
Performed as RX
Douglas Tomich 03/31/2016 Vintage CrossFit None AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips		 300 reps
Performed as RX
Douglas Tomich 03/30/2016 Vintage CrossFit None AMRAP 18
Run 200m
7 Power Cleans 165/110
Rest 1 minute		 7 rounds 45 reps
Performed as RX
Douglas Tomich 03/28/2016 Vintage CrossFit None 4 rounds for time of:
14 Sumo Deadlift High Pull 95/65
21 Wall Balls 20/14		 8m 50s
Performed as RX
Douglas Tomich 03/25/2016 Vintage CrossFit CrossFit Open 16.5 21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb. F 65 lb.		 14m 33s
Performed as RX
Douglas Tomich 03/24/2016 Vintage CrossFit None 5 rounds
Row 300m/250m
12 Ring Dips (beginners: 8 ring dips or pushups) (advanced: use muscle up rings)
24 Double Unders		 12m 31s
Performed as RX
Douglas Tomich 03/23/2016 Vintage CrossFit None Push Press 5RM 175 lbs
Performed as RX
Douglas Tomich 03/23/2016 Vintage CrossFit None 4 rounds
15 situps
15 box jumps 24/20"
Run 400m
Rest 1 minute		 14m 42s
Performed as RX
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