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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 02/18/2016 Vintage CrossFit None 9-7-5-7-9
Overhead Squat (135/95)
Handstand Push Up		 11m 23s
Workout Scaled
Douglas Tomich 02/17/2016 Vintage CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Record the total number of reps complete across all 5 intervals		 406 reps
Performed as RX
Douglas Tomich 02/17/2016 Vintage CrossFit Douger 50pushups 50situps 50 squats 19m 00s
Performed as RX
Douglas Tomich 02/17/2016 Vintage CrossFit Douger None 18m 00s
Performed as RX
Douglas Tomich 02/16/2016 Vintage CrossFit None 8 min AMRAP
200m Row
10 Burpees to a 6" Target
10 Toes to Bar		 3 rounds 0 reps
Performed as RX
Douglas Tomich 02/16/2016 Vintage CrossFit Gymnastics Goat Day Gymnastics Goat Day
12 min EMOM
Minute 1: Row 250/200m
Minute 2: Choose your own adventure A
Minute 3: Choose your own adventure B

Options:
18 GHD Sit-ups
14 Pistols
12 Ring Dips
10 HSPU		 2088 reps
Performed as RX
Douglas Tomich 02/12/2016 Vintage CrossFit None 400m Run
- 1 min rest -
800m Run
- 1 min rest -
400m Run		 7m 54s
Performed as RX
Douglas Tomich 02/11/2016 Vintage CrossFit None 6 Sets each for Meters
2 min max effort Row
3 min Rest		 3,417 m
Performed as RX
Douglas Tomich 02/10/2016 Vintage CrossFit None Shoulder to Overhead 20-20-20-20 (Unbroken Sets) 0m 23s
Performed as RX
Douglas Tomich 02/10/2016 Vintage CrossFit None 10 min AMRAP
150 Double Under Buy-in
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95)		 2 rounds 2 reps
Performed as RX
Douglas Tomich 02/10/2016 Vintage CrossFit Douger 50 push-ups 50 squats 50 sit-ups x 3 17m 00s
Performed as RX
Douglas Tomich 02/08/2016 Vintage CrossFit Strength With a Partner
10 min AMRAP
30 Front Squat (95/65)
30 Front Squat (135/95)
30 Front Squat (165/115)
30 Front Squat (185/125)
30 Front Squat (205/135)
30 Front Squat (225/145)
 45 reps
Performed as RX
Douglas Tomich 02/08/2016 Vintage CrossFit None 5 Rounds for Time
20 Deadlifts (135/95)
5 Overhead Squats (135/95)		 11m 16s
Workout Scaled
Douglas Tomich 02/08/2016 Vintage CrossFit None 5 Rounds for Time
20 Deadlifts (135/95)
5 Overhead Squats (135/95)		 11m 16s
Workout Scaled
Douglas Tomich 02/05/2016 Vintage CrossFit None Deadlift 20-20-20-20 (Unbroken Sets) 0m 46s
Performed as RX
Douglas Tomich 02/05/2016 Vintage CrossFit None 5 Rounds
20 Double Unders
10 C2B Pull Ups		 6m 52s
Performed as RX
Douglas Tomich 02/04/2016 Vintage CrossFit None 14 min AMRAP
8 HSPU
12 Thrusters (75/55)
250m Row		 4 rounds 2 reps
Performed as RX
Douglas Tomich 02/04/2016 Vintage CrossFit None 800m Run
Rest 1 minute
600m Run
Rest 30 Sec
400m Run"		 8m 30s
Performed as RX
Douglas Tomich 02/03/2016 Vintage CrossFit None 3 Rounds
15 sec Power Cleans
15 sec Rest
15 sec Shoulder to Overhead
15 sec Rest

Focus on cycle speed; Aim for 50% of CnJ; Reps should be clean / Touch and Go; Record total reps		 50 reps
Performed as RX
Douglas Tomich 02/03/2016 Vintage CrossFit None 20 min partner AMRAP
Partners Alternate Rounds
30 Air Squats
1 (Legless) Rope Climb"

Scale Legless rope climbs to rope climbs; Rope Climbs to 5 rope assisted pull ups		 22 rounds 5 reps
Workout Scaled
Douglas Tomich 02/03/2016 Vintage CrossFit Vintage Endurance 160203 For Total Time
8 x 200m
1 Minute Rest between intervals		 13m 30s
Performed as RX
Douglas Tomich 02/01/2016 Vintage CrossFit None 10 Rounds
10 sec Power Snatch
20 sec Rest		 30 reps
Performed as RX
Douglas Tomich 02/01/2016 Vintage CrossFit Tabata 11.4 10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*Follow Tabata protocol (20 sec work / 10 sec rest)		 90 reps
Workout Scaled
Douglas Tomich 01/30/2016 2016 Wicked Winter Showdown Vintage Biathlon As many rounds and reps as possible in 20 minutes:
To be performed as a relay where each partner completes one full round before switching.
12 Wall Balls (30# to 10'/20# to 9')
12/10 Calorie Air Bike
Only 12 attempts are allowed on the wall balls, each no rep adds an extra calorie to the Air Bike		 15 rounds 1 reps
Performed as RX
Douglas Tomich 01/30/2016 2016 Wicked Winter Showdown WeighDT Ladder Every minute perform the following unbroken barbell complex with increasing weights:
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead

F: 55/70/85/100/115/130/145
M: 95/115/135/155/185/205/225		 12 rounds 16 reps
Performed as RX
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