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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 08/12/2014 Vintage CrossFit None 3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from above the knee
then
3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from below the knee
then
5 sets (65-70% of 1RM)
1 Snatch High Pull from the ground + 1 Power Snatch from the ground (touch and go)		 105,95 lbs
Performed as RX
Douglas Tomich 08/12/2014 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 02s
Performed as RX
Douglas Tomich 08/12/2014 Vintage CrossFit None CrossFit Baseline
Row 500m
40 squats
30 situps
20 pushups
10 pullups
rest exactly one minute then
10 pullups
20 pushups
30 situps
40 squats
Row 500m		 11m 23s
Performed as RX
Douglas Tomich 08/11/2014 Vintage CrossFit None 10 Clean and Jerks (135/95)
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups		 8m 10s
Workout Scaled
Douglas Tomich 08/11/2014 Vintage CrossFit None 5 sets
2 Push Jerks + 1 Split Jerk		 145, 165 lbs
Performed as RX
Douglas Tomich 08/08/2014 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 10m 18s
Performed as RX
Douglas Tomich 08/06/2014 Vintage CrossFit None 10min EMOM (60-70% 1RM)
1 Power Snatch with pause below the knee + 1 OHS		 75-85 lbs
Performed as RX
Douglas Tomich 08/06/2014 Vintage CrossFit None Run 400m
21 ring pushups
21 back squats 95/65 - from the ground
Run 400m
15 ring pushups
15 back squats
Run 400m
9 ring pushups
9 back squats		 11m 34s
Workout Scaled
Douglas Tomich 08/05/2014 Vintage CrossFit None 20 min AMRAP
3 Hang Power Cleans 185/125
6 strict ring dips
9 box jumps
27 double unders 		8 rounds 12 reps
Workout Scaled
Douglas Tomich 08/04/2014 Vintage CrossFit None In 3 minutes:
50 squats
Run 200m
Max reps KB Swings (53/36)
rest 1 minute
In 3 minutes:
40 squats
Run 200m
Max steps walking lunge with KB
rest 1 minute
In 3 minutes:
30 squats
Run 200m
Max rep 6" burpees

Scores is KB Swings + Lunges + Burpees		 55 reps
Workout Scaled
Douglas Tomich 07/22/2014 Vintage CrossFit None 12 minutes to build to heavy
3 Reps Touch and Go Deadlift + 1 Hang Power Clean		 165 lbs
Performed as RX
Douglas Tomich 07/22/2014 Vintage CrossFit None 6 Rounds
10 6" burpees
10 Pushups		 7m 15s
Performed as RX
Douglas Tomich 07/18/2014 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 18m 29s
Workout Scaled
Douglas Tomich 07/07/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 12s
Performed as RX
Douglas Tomich 07/03/2014 Vintage CrossFit None AMRAP 15
With a partner
Partner A rows 500m
Partner B performes AMRAP of:
5 sandbag getups (50/30)
10 Toes to bar
15 frog kicks
20 situps

Switch every 500m rows

Record total rounds + reps completed of AMRAP		 6 rounds 2 reps
Performed as RX
Douglas Tomich 07/02/2014 Vintage CrossFit None AMRAP 7
2-4-6-8-10-etc
Clean and Jerks 155/105
6" Target Burpees		 50 reps
Workout Scaled
Douglas Tomich 07/02/2014 Vintage CrossFit None Back Squat 3-3-3-3-3-3 at 85% + 10-20# over weight used on 6/10 205, 195, 185 lbs
Performed as RX
Douglas Tomich 07/01/2014 Vintage CrossFit None EMOM 10
Even: 5 High Box Jumps
Odd: Pullup hold (chin over bar) - advanced try to get 20 sec all 5 rounds

Record box jump height		 32 in
Performed as RX
Douglas Tomich 07/01/2014 Vintage CrossFit None 3 Rounds:
30 KB Swings (53/36)
20 Step back lunges with kettlebell
10 HSPU (advanced perform 4"/2" deficit - hands on 45/25 plates)		 13m 40s
Performed as RX
Douglas Tomich 06/30/2014 Vintage CrossFit None Back Squat 4-4-4-4-4 at 80% + 10-20# over weight used on 6/6 185 lbs
Performed as RX
Douglas Tomich 06/30/2014 Vintage CrossFit None Run 800m with 50/30 sandbag
Row 500m
15 Bar Muscle Ups (scale to 25 Chest to bar or 30 Pullups/assisted pullups)		 15m 00s
Performed as RX
Douglas Tomich 06/28/2014 Vintage CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 32m 00s
Performed as RX
Douglas Tomich 06/20/2014 Vintage CrossFit None Back Squat 3-3-3-3-3-3-3 at 85% + 5-15# over weight used on 6/10 195 lbs
Performed as RX
Douglas Tomich 06/20/2014 Vintage CrossFit None AMRAP 8
15 Box Jumps (24/20)
15 KB Swings (53/36)
15 Power Cleans (95/65)		 2 rounds 10 reps
Performed as RX
Douglas Tomich 06/19/2014 Vintage CrossFit None AMRAP 12
2 Rope Climbs (scale to 5 Knee to elbow + 5 Jumping Pullups)
12 HSPU
200m run		 3 rounds 0 reps
Performed as RX
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