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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 09/09/2014 Vintage CrossFit None 3 RFT
Run 400m
21 KB Swings (53/35)
12 HSPU		 15m 34s
Workout Scaled
Douglas Tomich 09/08/2014 Vintage CrossFit None Part 1 (80-100% of 1RM clean):
5 sets of 2 reps of clean grip power shrug with:
pause 2" off the ground
pause just below the knee
then perform a power shrug
Part 2:
3 sets (50-60% of 1RM, should be light)
3 hip shrugs + 3 hip high pulls		 155, 115 lbs
Performed as RX
Douglas Tomich 09/08/2014 Vintage CrossFit Big Cindy 10 minute AMRAP
10 Pullups
20 Pushups
30 Squats		 4 rounds 16 reps
Performed as RX
Douglas Tomich 09/05/2014 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps		 6m 34s
Workout Scaled
Douglas Tomich 09/04/2014 Vintage CrossFit None Row 1000m
50 KB Swings (53/36)
40 Hand Release Pushups
30 Deadlifts (135/95)
20 Front Squats (135/95)
10 Clean and Jerks (135/95)		 14m 00s
Workout Scaled
Douglas Tomich 09/03/2014 Vintage CrossFit Bring it Ang! 3700m for the 3700 KM that Melissa is moving away
run 400m
20 Push ups
run 400m
10 Sit ups
run 400m
20 Jumping Lunges
run 400m
10 Burpee Broad Jumps
run 400m
20 Burpee Broad Jumps
run 400m
10 Jumping Lunges
run 400m
20 Sit ups
run 400m
10 Push ups
run 400m
bear crawl 100m		 28m 18s
Performed as RX
Douglas Tomich 09/03/2014 Vintage CrossFit None Bench Press 3RM
Bench Press 10RM		 225; 175 lbs
Performed as RX
Douglas Tomich 09/03/2014 Vintage CrossFit None Bench Press 3RM
Bench Press 10RM		 400; 225 175 lbs
Performed as RX
Douglas Tomich 09/02/2014 Vintage CrossFit None Snatch 1RM 125 lbs
Performed as RX
Douglas Tomich 09/02/2014 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 73 reps
Performed as RX
Douglas Tomich 08/29/2014 Vintage CrossFit None Back Squat 5-5-5-5-5
80%+		 185 lbs
Performed as RX
Douglas Tomich 08/29/2014 Vintage CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 18m 52s
Performed as RX
Douglas Tomich 08/27/2014 Vintage CrossFit Fight Gone Vintage Same time and rep scheme as Fight gone bad (3 rounds of 1 minute at 5 stations with 1 min rest between rounds) Score it total reps
Start at any movement but must proceed in order

Heavy Jump Rope
Toes to Bar
Burpees
Shoulder to Overhead 135/95
20 feet forward and backward shuttle runs		 282 reps
Performed as RX
Douglas Tomich 08/26/2014 Vintage CrossFit None 4 rounds
2 Rope Climbs
20 Box Jumps (24/20)
4 Hang Squat Snatch (75% of Snatch complex weight)		 12m 52s
Performed as RX
Douglas Tomich 08/26/2014 Vintage CrossFit None 7 sets with 60-90 sec rest
1 Hang Squat Snatch + 1 Squat Snatch (OK to drop barbell but ideally touch and go)
Work in the 70-90% of 1RM range		 75,65 lbs
Performed as RX
Douglas Tomich 08/25/2014 Vintage CrossFit None 5 sets of 1 rep per arm
Turkish Getup with Kettlebell or Barbell		 10 lbs
Performed as RX
Douglas Tomich 08/25/2014 Vintage CrossFit None 3 rounds for time:
30 Wall Balls
10 Hang Power Clean 155/105		 8m 08s
Workout Scaled
Douglas Tomich 08/22/2014 Vintage CrossFit None AMRAP 7
3 Power Snatch (135/95) - scale to 90% of 3RM PSn
10 Burpee Box Jumps (24/20)
 3 rounds 6 reps
Workout Scaled
Douglas Tomich 08/21/2014 Vintage CrossFit None "Dennisovic"

Partner WOD - cuz it takes two

5 rounds - for the 5 am-ish birth

8 sandbag get-ups (Each. Break up however)
21 sandbag hang squat cleans (Each. Break up reps however)
400 m sandbag carry (together) - total of 2000 m (1.25 "Miles")
13 overhead sandbag lunges (Each. Break up however)		 35m 47s
Workout Scaled
Douglas Tomich 08/19/2014 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.		 20 rounds 0 reps
Performed as RX
Douglas Tomich 08/18/2014 Vintage CrossFit None 16 sets on a 45 sec clock
1 Hip Squat Snatch (keep bar in the pockets) with 3 second hold at the bottom catch position before standing. Start around 50% of 1RM and add weight if comfortable.		 75 lbs
Performed as RX
Douglas Tomich 08/18/2014 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
40 Push Press (45/35)
20 Calorie Row		 11m 57s
Performed as RX
Douglas Tomich 08/14/2014 Vintage CrossFit None 7 sets from the rack, climbing in weight
Start around 50-60% of 1RM Snatch/OHS - whichever is lower
1 Snatch Balance + 2 OHS
rest around 90 sec between sets		 75,75,75,95,95,95,95,115 lbs
Performed as RX
Douglas Tomich 08/14/2014 Vintage CrossFit None 4 Rounds:
15 Lateral burpees over sandbag
40m bear crawl (2 gym lengths)
200m run with sandbag		 13m 02s
Performed as RX
Douglas Tomich 08/13/2014 Vintage CrossFit None 50 Russian KB Swings (to eye level) - 70/53
20 10m shuttle runs (forward one way, backwards the other way)
35 Russian KBS
20 10m shuttle runs (forward one way, backwards the other way)
20 Russian KBS
20 10m shuttle runs (forward one way, backwards the other way)		 9m 01s
Performed as RX
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