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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 12/05/2018 Vintage CrossFit None 1RM Misfit Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat		 110 lbs
Performed as RX
Douglas Tomich 12/05/2018 Vintage CrossFit CrossFit Games Open 12.4 CrossFit Open 12.4
AMRAP 12 Minutes
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups

Beginner: 100 Wall Balls 14/10; 150 Single Unders; 30 Ring Rows
Intermediate: 125 Wall Balls; 50 Double Unders; 30 Ring Dips
Advanced: Rx		 242 reps
Performed as RX
Douglas Tomich 12/04/2018 Vintage CrossFit None 5RM Back Squat 275 lbs
Performed as RX
Douglas Tomich 12/04/2018 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		 10m 20s
Workout Scaled
Douglas Tomich 12/02/2018 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 11m 39s
Performed as RX
Douglas Tomich 12/01/2018 Vintage CrossFit None With a partner
2 rounds each of
A) Row 20/14 Cal
B) 10 Single Dumbbell Hang Clean to Overhead, each side

then
2 rounds each of
A) Bike 20/14 Cal
B) 20 Alternating Dumbbell Snatch

then
2 rounds each of
A) Run 200m
B) 7 Ring Muscle Ups or 14 Ring Dips or 21 Ring Rows		 17m 00s
Workout Scaled
Douglas Tomich 11/30/2018 Vintage CrossFit None Sumo Deadlift 1RM 365 lbs
Performed as RX
Douglas Tomich 11/30/2018 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 19 rounds 13 reps
Performed as RX
Douglas Tomich 11/29/2018 Vintage CrossFit None Split Jerk 1RM 240 lbs
Performed as RX
Douglas Tomich 11/29/2018 Vintage CrossFit None 12-9-6-3
Strict Handstand Push Ups
Power Snatch 95/65lbs

Beginner: Seated strict dumbbell press or 4-3-2-1 Wall Walks; 75/45#
Intermediate: Kipping HSPU or reduced ROM SHSPU; 85/55#
Advanced: Rx		 6m 58s
Performed as RX
Douglas Tomich 11/28/2018 Vintage CrossFit None Squat Clean 1RM 245 lbs
Performed as RX
Douglas Tomich 11/28/2018 Vintage CrossFit None AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.		 170 lbs
Performed as RX
Douglas Tomich 11/28/2018 Vintage CrossFit None AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.		 21 lbs
Performed as RX
Douglas Tomich 11/27/2018 Vintage CrossFit None Back Squat 3RM 295 lbs
Performed as RX
Douglas Tomich 11/27/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 8m 58s
Performed as RX
Douglas Tomich 11/27/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 6m 16s
Workout Scaled
Douglas Tomich 11/25/2018 Vintage CrossFit None Sumo Deadlift
3-3-3
Heavier than last time, but perfect controlled reps
 265 lbs
Performed as RX
Douglas Tomich 11/25/2018 Vintage CrossFit None For Time
25 Front Squats 155/105lbs
100' HS Walk or 200' Bear Crawl
25 Front Squats 155/105lbs

Beginner: 85/50#; 200' Bear Crawl
Intermediate: 125/80#; 50 Handstand hands Lifts or Shoulder Taps
Advanced: Rx		 25m 00s
Workout Scaled
Douglas Tomich 11/20/2018 Vintage CrossFit None Back Squat
Work up to a heavy single over 90%
then
5x3 @ 90%
 225 lbs
Performed as RX
Douglas Tomich 11/20/2018 Vintage CrossFit None AMRAP 3:00 x 4

15 Devil's Presses
Max Strict Pull Ups in remaining time

Rest 2:00

Score is total pull-ups/ring rows

Beginner: 12 reps @ 30/15#; Ring Rows
Intermediate: 40/25#
Advanced: 50/35#		 40 reps
Workout Scaled
Douglas Tomich 11/19/2018 Vintage CrossFit None For Time
30/20 Calories on Air Bike
25 Bar Facing Burpees
15 Power Snatch 155/105lbs

Time cap: 10 minutes

Beginner: 21/14 Cal; 20 Burpees; 85/50#
Intermediate: 125/80#
Advanced: Rx		 5m 25s
Workout Scaled
Douglas Tomich 11/19/2018 Vintage CrossFit None Squat Snatch
6x3 @ 75-80%		 135 lbs
Performed as RX
Douglas Tomich 11/14/2018 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 72.5-77.5%		 185-185-185-195-195-195 lbs
Performed as RX
Douglas Tomich 11/14/2018 Vintage CrossFit None 3 Rounds
Run 400m (or Row 500m)
40 KB Swings 53/35lbs
Rest 2:00

Emphasize pushing yourself on the run/row today. The run should make the swings difficult to perform unbroken. Pick a weight where you can complete 40 in 3 sets or less.

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 14m 55s
Workout Scaled
Douglas Tomich 11/13/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 87.5%		 225-275-225 lbs
Performed as RX
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