Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 11/13/2018 Vintage CrossFit None 15-12-9
Bike Calories
Ring Dips
Deadlift 275/185lbs

Female Bike: 12-9-6 Cal
Beg: Bench Dips; 155/95
Intermediate: Static Bar Dips; 225/145
Advanced: Rx
 7m 55s
Workout Scaled
Douglas Tomich 11/06/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 85% 1RM		 245 lbs
Performed as RX
Douglas Tomich 11/06/2018 Vintage CrossFit None 8 Rounds

2 Squat Clean and Jerk 185/115lbs
4 Bar Muscle Ups
40' HS Walk or 40' Bear Crawl as 20' out and back

Time cap: 20:00

Beginner: 135/85; 4 Strict Chin Ups
Intermediate: 160/100; 4 Unbroken C2B Pull Ups or 2 Bar Muscle Ups if performing singles; 20 Handstand Hand Lifts or Shoulder Taps
Advanced: Rx		 18m 50s
Workout Scaled
Douglas Tomich 11/05/2018 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%

Today's focus is on technique and positions, not weight. Drop and reset each rep, no touch and go.		 95-125-125-125-125-125 lbs
Performed as RX
Douglas Tomich 11/05/2018 Vintage CrossFit None AMRAP 14 Minutes
Run 200m
8 Toes to Bar
8 Deadlift 185/125lbs

Both the toes to bar and deadlifts should be unbroken today. Emphasize running fast today!

Beginner: 4 Toes to Bar or 8 Toes to Hip Level; 135/95 DL
Intermediate: 6 Toes to Bar
Advanced: Rx
 6 rounds 0 reps
Performed as RX
Douglas Tomich 11/02/2018 Vintage CrossFit None Sumo Deadlift
6-6-6
Heavy, but perfect controlled reps		 245-255-265 lbs
Performed as RX
Douglas Tomich 11/02/2018 Vintage CrossFit None Every 3:00 x 4
20 Wall Balls 20/14lbs
20/15 Calorie Row
Max Burpees in remaining time
Rest 2:00

Wall Balls should be unbroken each round since they come after rest.

Beginner: 15 Wall Balls 14/10#; 15/10 Calorie Row
Intermediate: 20 Wall Balls
Advanced: Rx
Comp: 30/20# Wall Ball (should still be unbroken!)		 94 reps
Performed as RX
Douglas Tomich 11/01/2018 Vintage CrossFit None Split Jerk
6x3 70-80% 1RM

Pause in the rack between reps, don't bounce into the next rep.		 175 lbs
Performed as RX
Douglas Tomich 11/01/2018 Vintage CrossFit None EMOM 12, alternating
A) 10 Unbroken Strict Shoulder Press
B) 10 Strict Pull Ups
56
Scale pull ups to challenge yourself. Ring Rows/Banded Pullups/Strict C2B (adv)
Add/decrease shoulder press weight as needed		 109 reps
Workout Scaled
Douglas Tomich 10/31/2018 Vintage CrossFit None Squat Clean
6x3 @ 70-75% 1RM

Today's focus is on technique and positions, not weight. Drop and reset each rep, no touch and go.		 175 lbs
Performed as RX
Douglas Tomich 10/31/2018 Vintage CrossFit None Every 3:00 for 15:00
20/14 Calorie Bike

Time cap: 1:00 per round
Scale to 15/12 or 12/9 to hit the time frame
 2m 25s
Performed as RX
Douglas Tomich 10/30/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5% 1RM		 265 lbs
Performed as RX
Douglas Tomich 10/30/2018 Vintage CrossFit None 21-15-9
Hang Squat Cleans 115/75lbs
Box Jump Overs 24/20"

This should be a leg burner. Pick a weight where you can hang on for big sets of cleans.

Beginner: 18-12-6; 85/55; 20/16"
Intermediate: 100/60
Advanced: Rx
 17m 00s
Workout Scaled
Douglas Tomich 10/29/2018 Vintage CrossFit None Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

Stay in the percentage window and move better!		 115 lbs
Performed as RX
Douglas Tomich 10/29/2018 Vintage CrossFit None 3 Rounds
20 Burpees to 6" Target
30 Wall Balls 20/14lbs
40 Single Dumbbell Hang Clean and Jerk 50/35lbs

Time cap: 15:00

Beginner: 15 Burpees; 20 Wall Balls 14/10; 30 DB CnJ 30/15#
Intermediate: 25 WB; 40/25 DB
Advanced: Rx		 18m 00s
Workout Scaled
Douglas Tomich 10/28/2018 Vintage CrossFit None Pause Front Squat
Build to a Heavy Triple
Then perform 3x3 @ 80% of your triple		 135 lbs
Performed as RX
Douglas Tomich 10/28/2018 Vintage CrossFit None 6 rounds each with a partner
Row 15/10 Calories
9 Handstand Push Ups

Alternate full rounds

Beginner: 9 Double Dumbbell Push Press
Intermediate: 3-5 Kipping Handstand Push Ups
Advanced: Rx
Competitor: Max reps strict HSPU immediately into kipping		 17m 30s
Performed as RX
Douglas Tomich 10/26/2018 Vintage CrossFit None Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps		 225 lbs
Performed as RX
Douglas Tomich 10/26/2018 Vintage CrossFit None AMRAP 10
4 Overhead Squats 155/105lbs
40 Double Unders

The first rep of overhead squats should be performed as a squat snatch. Lighten the load to practice this higher skill movement.

Beginner: 95/60; 15 Double Unders or 30 single leg singles per side
Intermediate: 125/80; 25 Single Unders
Advanced: Rx		 6 rounds 0 reps
Workout Scaled
Douglas Tomich 10/25/2018 Vintage CrossFit None Push Press
4x4 @ 60%+ 1RM Jerk
 155 lbs
Performed as RX
Douglas Tomich 10/25/2018 Vintage CrossFit None For Time
30 Thrusters 135/95lbs
6 Rope Climbs

Beginner: 85/60; 40 Ring Rows or 6x30' Sled Pull
Intermediate: 115/80; Climbs to 12'
Advanced: Rx
Competitor: 3 Legless + 3 w/ Legs		 6m 35s
Performed as RX
Douglas Tomich 10/24/2018 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

Stay in the percentage window and move better!		 205 lbs
Performed as RX
Douglas Tomich 10/24/2018 Vintage CrossFit Elizabeth 21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 15-10-5 reps; 95/65; Bench Dips or Plate Push Ups
Intermediate: 115/80#; 15-10-5 Ring Dips
Advanced: Rx		 9m 32s
Performed as RX
Douglas Tomich 10/23/2018 Vintage CrossFit None Back Squat 1 rep
Back Squat 3-3-3-3-3		 244 lbs
Performed as RX
Douglas Tomich 10/19/2018 Vintage CrossFit None Sumo Deadlift 1RM 355 lbs
Performed as RX
Previous 12345678910...57Next