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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 11/18/2015 Vintage CrossFit None Row 1000m 3m 41s
Performed as RX
Douglas Tomich 11/18/2015 Vintage CrossFit None Row 500m 1m 47s
Performed as RX
Douglas Tomich 11/17/2015 Vintage CrossFit None 10x1 Drop Snatch (non heaving) with 5-second hold at bottom @ 30-50% 1RM Squat Snatch
Beginners: Heaving Snatch Balance with 5-second hold at bottom		 75 lbs
Performed as RX
Douglas Tomich 11/17/2015 Vintage CrossFit None AMRAP 15
15 Pullups (Advanced C2B)
15 Wall Balls
15 Power Snatch 75/55
15 Box Jumps 24/20		 2 rounds 44 reps
Performed as RX
Douglas Tomich 11/11/2015 Vintage CrossFit Armistice Pt 1 9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round		 4 rounds 102 reps
Performed as RX
Douglas Tomich 11/11/2015 Vintage CrossFit Armistice Pt 2 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24/20)
100-meter sprint
22 pushups
22 box jumps (RX 24/20)
100-meter sprint
33 pushups
33 box jumps (RX 24/20)

*add 11 to the pushups and box jumps for each round		 3 rounds 0 reps
Performed as RX
Douglas Tomich 11/10/2015 Vintage CrossFit None 5 sets
1 Shoulder Press + 2 Push Press + 3 Push Jerks
90%+ of 1RM Shoulder Press		 115 x 5 lbs
Performed as RX
Douglas Tomich 11/10/2015 Vintage CrossFit None 5 Rounds
8 Push Jerks, 155/105
4 Sandbag Getups, alternate shoulders
Run 200m with sandbag, 50/30		 18m 30s
Performed as RX
Douglas Tomich 11/09/2015 Vintage CrossFit None Front Squat 3-3-3-3-3 @ 75%+ 175,175,165,145, 115 lbs
Performed as RX
Douglas Tomich 11/09/2015 Vintage CrossFit None 35 Kettlebell Swings, 70/53
100 Double Unders
25 Kettlebell Swings
75 Double Unders
15 Kettlebell Swings
50 Double Unders		 8m 40s
Performed as RX
Douglas Tomich 10/16/2015 Vintage CrossFit None 5 x 10 Alternating Front Rack Lunges 95 lbs
Performed as RX
Douglas Tomich 10/16/2015 Vintage CrossFit None 5 min AMRAP
5 Shoulder to Overhead (95/65)
5 Front Squats (95/65)
*Any time the bar is dropped, perform 5 burpees		 7 rounds 4 reps
Performed as RX
Douglas Tomich 10/15/2015 Vintage CrossFit None In 10 min find a heavy 3 Rep Touch-and-Go Squat Clean 155 lbs
Performed as RX
Douglas Tomich 10/15/2015 Vintage CrossFit Pennies Pennies (via MisFit Athletics)
For Time
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*if 3 rep touch and go squat clean is less than 225, reduce the loading
*Substitute for MU:
- Jumping Muscle Ups
- 6 Challenging Pull Ups + 6 Strict Ring Dips		 14m 47s
Workout Scaled
Douglas Tomich 10/14/2015 Vintage CrossFit None 3 Rounds
21 Cal Row
15 Toes to Bar
9 Hand Stand Push Up		 7m 54s
Performed as RX
Douglas Tomich 10/13/2015 Vintage CrossFit None 13 min AMRAP
50 Wall ball (20/14)
30 Power Snatch (75/55)
40 Wall Ball (20/14)
30 Power Snatch (95/65)
30 Wall Ball (20/14)
30 Power Snatch (115/75)
20 Wall Ball (20/14)
30 Power Snatch (135/95)
10 Wall Ball (20/14)
Power Snatch (155/105)		 166 reps
Performed as RX
Douglas Tomich 10/12/2015 Vintage CrossFit None For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 8m 25s
Workout Scaled
Douglas Tomich 10/10/2015 Vintage CrossFit 2015 CrossFit Team Series Event 6 "RX"
For Time
30 Deadlifts (185/135)
30 Cal Row
30 OHS (95/65)

"Scaled"
For Time:
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 4m 55s
Workout Scaled
Douglas Tomich 10/10/2015 Vintage CrossFit None In 10 min establish a max load of the complex:
1 Hang Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat		 85 lbs
Performed as RX
Douglas Tomich 10/09/2015 Vintage CrossFit None 4 Rounds for Time:
4 Power Cleans (155/105)
4 Front Squats (155/105)
4 Shoulder to Overhead (155/105)
4 Front Rack Lunges (155/105)		 9m 06s
Workout Scaled
Douglas Tomich 09/16/2015 Vintage CrossFit None 50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight) 		20m 05s
Performed as RX
Douglas Tomich 09/16/2015 Vintage CrossFit None Shoulder Press 5-5-5-5-5 (65-70%) 115 lbs
Performed as RX
Douglas Tomich 09/14/2015 Vintage CrossFit None 10 Sets working on Technique
1 Snatch Balance
2 Overhead Squats		 75, 85, 95, 105 lbs
Performed as RX
Douglas Tomich 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 8 rounds 3 reps
Performed as RX
Douglas Tomich 09/11/2015 2015 Spicy Summer Showdown Spicy Summer Duathlon Row 3000m and Run 1.5 Miles
Row 2000m and Run 1 Mile
Row 1000m and Run 0.5 Miles

Two partners will work at the same time with one on the rower and one running. Once both the row and the run are complete, another pair of partners will begin the next row and run segment. Each partner must row once and run once. The run is a 0.5 mile lap starting and finishing at the rower at the top of the hill. 		24m 30s
Performed as RX
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