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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 06/18/2014 Vintage CrossFit None 30 Bar facing burpees
60 second handstand hold
30 Shoulder to overhead (115/75)
60 Situps
30 Calorie Row		 12m 48s
Workout Scaled
Douglas Tomich 06/18/2014 Vintage CrossFit None Back Squat 4-4-4-4-4-4 at 80% + 5-15# over weight used on 6/6 185 lbs
Performed as RX
Douglas Tomich 06/17/2014 Vintage CrossFit None 3 Rounds
Run 400m
20 alternating box step ups with sandbag (50/30)
12 steps OH sandbag walking lunge		 13m 54s
Performed as RX
Douglas Tomich 06/16/2014 Vintage CrossFit None Back Squat 5-5-5-5-5 75% + 5-15# over weight used on 6/4 175 lbs
Performed as RX
Douglas Tomich 06/11/2014 Vintage CrossFit None 30-20-10 reps of:
Deadlift 155/105
Hand Release Pushups
Shuttle Runs (10m)		 14m 14s
Workout Scaled
Douglas Tomich 06/09/2014 Vintage CrossFit None 1000m row
21-15-9
KB Swings, 70/53
Burpees		 11m 07s
Performed as RX
Douglas Tomich 06/09/2014 Vintage CrossFit None Shoulder Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1		 125, 155, 175- two no reps lbs
Performed as RX
Douglas Tomich 06/06/2014 Vintage CrossFit None 3 Rounds
Run 400m
21 burpees		 10m 00s
Performed as RX
Douglas Tomich 06/06/2014 Vintage CrossFit None Back Squat 4-4-4-4-4-4-4 @ 80% of 1RM 185*4 rounds- rsn out of time lbs
Performed as RX
Douglas Tomich 06/03/2014 Vintage CrossFit None Row 1km
50 Situps
35 Pullups
20 Sandbag Getups (50/30)
35 Pullups
50 Situps
Row 1km		 22m 52s
Performed as RX
Douglas Tomich 06/02/2014 Vintage CrossFit None Back Squat 6-6-6-6-6 at 70% of 1RM 165 lbs
Performed as RX
Douglas Tomich 06/02/2014 Vintage CrossFit None 100 Double Unders
50 KB Swings (53/36)
25 Thrusters (95/65)		 7m 14s
Performed as RX
Douglas Tomich 05/30/2014 Vintage CrossFit None AMRAP 7
3-6-9-etc
Deadlift 225/155
HSPU		 57 reps
Workout Scaled
Douglas Tomich 05/29/2014 Vintage CrossFit None AMRAP 12
With a partner
Partner 1 does AMRAP Wall Balls while partner 2 does a 60m farmers carry with two 70/53 KBs (30m is from front fence to back wall of gym), then partners switch
Score is total wall balls		 224 reps
Workout Scaled
Douglas Tomich 05/26/2014 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 00s
Workout Scaled
Douglas Tomich 05/14/2014 Vintage CrossFit None 5 Rounds
Run 10x10m shuttle
30 Double Unders
10 KB Swings (70/53)		 10m 46s
Performed as RX
Douglas Tomich 05/07/2014 Vintage CrossFit Collin Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps		 37m 42s
Performed as RX
Douglas Tomich 04/29/2014 Vintage CrossFit None Back Squat 5-5-5-5-5 135,155,175,185 (3) lbs
Performed as RX
Douglas Tomich 04/29/2014 Vintage CrossFit None Three 5-minute AMRAPs with 3 minutes rest between
1:
10 KB Swings (53/36)
10 Situps
2:
10 Jumping Lunges with 25/15# plate overhead
10 Toes to bar
3:
10 Thrusters (95/65)
10 Lateral barbell burpees
Record score for all 3 parts and total complete rounds		 11 rounds 13 reps
Performed as RX
Douglas Tomich 04/28/2014 Vintage CrossFit None 10m AMRAP (based on 13.2)
5 Shoulder to overhead
7 Deadlifts
10 Box Jumps (24/20)
Rounds 1-3: 115/75
Rounds 4-6: 135/95
Rounds 7-9: 155/105
Rounds 10+: 185/125		 6 rounds 3 reps
Performed as RX
Douglas Tomich 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 6 rounds 11 reps
Performed as RX
Douglas Tomich 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		135 lbs
Performed as RX
Douglas Tomich 03/19/2014 Vintage CrossFit None For time:
15 Clean and Jerks, 155/105
15 Strict Pullups
12 Clean and Jerks, 155/105
12 Strict Pullups
9 Clean and Jerks, 155/105
9 Strict Pullups		 09m 47s
Workout Scaled
Douglas Tomich 03/17/2014 Vintage CrossFit None 4 Rounds for time of:
Run 400m
30 single leg jump ropes, per side
30 squats
15 burpees		 16m 40s
Performed as RX
Douglas Tomich 03/14/2014 Vintage CrossFit CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 90 reps
Workout Scaled
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