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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 10/23/2014 Vintage CrossFit None 3 Working Sets of the Complex
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
*do not drop the bar		 135,125,115 lbs
Performed as RX
Douglas Tomich 10/22/2014 Vintage CrossFit None Every 2 Minutes for as long as possible

Round 1: 0:00 2:00
20 Double Unders
2 OHS (95/65)
2 Toe to Bars
2 KB Swings (2/1.5)

Round 2: 2:00 4:00
20 Double Unders
4 OHS (95/65)
4 Toe to Bars
4 KB Swings (2/1.5)

Round 3: 4:00 6:00
20 Double Unders
6 OHS (95/65)
6 Toe to Bars
6 KB Swings (2/1.5)

Continuing in this fashion, increasing the number of OHS / Toe to Bars / KB Swings each round		 3 rounds 40 reps
Performed as RX
Douglas Tomich 10/22/2014 Vintage CrossFit None Overhead Squat 21 reps
Overhead Squat 15 reps
Overhead Squat 9 reps		 95,75,65 lbs
Performed as RX
Douglas Tomich 10/21/2014 Vintage CrossFit None 21-15-9
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes		 5m 10s
Performed as RX
Douglas Tomich 10/21/2014 Vintage CrossFit None Front Rack Lunges
5 x 10 (5 each leg)		 145,115,115,115,95 lbs
Performed as RX
Douglas Tomich 10/21/2014 Vintage CrossFit None Front Rack Lunges
5 x 10 (5 each leg)		 145,115 lbs
Performed as RX
Douglas Tomich 10/20/2014 Vintage CrossFit None 3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m		 16m 42s
Performed as RX
Douglas Tomich 10/18/2014 Vintage CrossFit Bull Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile		 1h 2m 42s
Workout Scaled
Douglas Tomich 10/17/2014 Vintage CrossFit CrossFit.com 141010 For time:
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps		 17m 42s
Performed as RX
Douglas Tomich 10/16/2014 Vintage CrossFit None 5 RFT
15 KB Swings (53/35)
15 Burpees		 8m 13s
Performed as RX
Douglas Tomich 10/16/2014 Vintage CrossFit None 5 reps, one every 30 sec
1 Hip Power Snatch
Rest/adjust weights, then at 4:00
5 reps, one every 30 sec
1 Hang Power Snatch from below the knee
Rest/adjust weights, then at 8:00
5 reps, one every 30 seconds
1 Power Snatch		 115,105,95 lbs
Performed as RX
Douglas Tomich 10/15/2014 Vintage CrossFit None 3 RFT
Row 500m
Run 200m
20 Plate Pushups
15 Strict Ring Rows, feet elevated to ring level		 14m 44s
Performed as RX
Douglas Tomich 09/19/2014 Vintage CrossFit None Row 1000m
30 Thrusters 115/75
50 pullups		 12m 40s
Workout Scaled
Douglas Tomich 09/18/2014 Vintage CrossFit None 3 Rounds
40m (2 gym lengths) walking lunge with med ball overhead
1 Rope Climb
30 Med Ball Situps
1 Rope Climb		 10m 40s
Performed as RX
Douglas Tomich 09/17/2014 Vintage CrossFit None 10m EMOM, alternating between:
A) 5 Clean Grip Deadlifts, touch and go
B) One set strict ring dips 		165 lbs
Performed as RX
Douglas Tomich 09/17/2014 Vintage CrossFit None 50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders		 8m 18s
Performed as RX
Douglas Tomich 09/16/2014 Vintage CrossFit None Run 400m with a sandbag (50/30)
then
25-20-15 reps for time:
Box Jumps (24/20")
Strict Shoulder Press (75/45)		 10m 06s
Performed as RX
Douglas Tomich 09/16/2014 Vintage CrossFit None Front Squat 3-3-3 with 2-sec pause at the bottom.
then
3 sets of 10 hip squat clean with empty barbell. 		155,135,115 lbs
Performed as RX
Douglas Tomich 09/15/2014 Vintage CrossFit None 10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m		 3 rounds 29 reps
Workout Scaled
Douglas Tomich 09/14/2014 Vintage CrossFit None Endurance "Deck of Death"
Clubs - Push ups
Spades - Sit ups
Hearts - Burpees
Diamonds - Jumping lunges
2-10 number on card
Aces - 11
Jacks, Queens, Kings - Sprint the Hill
Jokers - Bear Crawl down and back on basketball court		 28m 15s
Performed as RX
Douglas Tomich 09/12/2014 Vintage CrossFit None 7 sets of clean complex: (70-80% of 1RM Power Clean)
1 Deadlift + 1 Hip High Pull + 1 Hip Power Clean + 2 Front Squats
rest ~60 sec		 5x115 4x135 lbs
Performed as RX
Douglas Tomich 09/12/2014 Vintage CrossFit None 5 RFT
15 Wall Balls
7 Deadlifts 225/155
Advanced: 20 WB & 10 Deadlifts		 7m 03s
Workout Scaled
Douglas Tomich 09/11/2014 Vintage CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 14m 28s
Workout Scaled
Douglas Tomich 09/10/2014 Vintage CrossFit None Push Press 3-3-3
Push Jerk 3-3-3
These should be around 80% of 3RM.		 135 lbs
Performed as RX
Douglas Tomich 09/10/2014 Vintage CrossFit None 5 RFT
30 Double Unders
5 Burpee Box Jumps (facing the box) 24/20"
Advanced: 50 DU & 30/24"		 5m 58s
Performed as RX
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