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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 10/19/2018 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 10 reps
Performed as RX
Douglas Tomich 10/18/2018 Vintage CrossFit None Split Jerk 1RM 230 lbs
Performed as RX
Douglas Tomich 10/18/2018 Vintage CrossFit None 12-9-6-3
Strict Handstand Push Ups
Power Snatch 95/65lbs

Beginner: Seated strict dumbbell press or 4-3-2-1 Wall Walks; 75/45#
Intermediate: Kipping HSPU or reduced ROM SHSPU; 85/55#
Advanced: Rx		 5m 43s
Performed as RX
Douglas Tomich 10/17/2018 Vintage CrossFit None Squat Clean 1RM 240 lbs
Performed as RX
Douglas Tomich 10/17/2018 Vintage CrossFit None AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.		 22 reps
Performed as RX
Douglas Tomich 10/16/2018 Vintage CrossFit None Back Squat 3RM 285 lbs
Performed as RX
Douglas Tomich 10/16/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 7m 00s
Workout Scaled
Douglas Tomich 10/12/2018 Vintage CrossFit None Deadlift 5RM 337 lbs
Performed as RX
Douglas Tomich 10/12/2018 Vintage CrossFit None 12-9-6 D-Ball Over Shoulder 100/70lbs
9-6-3 Bar Muscle Ups

Time Cap: 8:00

Beginner: 60/40 Sandbag; Strict Chin Ups
Intermediate: 70/50#; Chest to Bar Pull Ups
Advanced: Rx		 4m 20s
Performed as RX
Douglas Tomich 10/08/2018 Vintage CrossFit None Back Squat 1RM 327 lbs
Performed as RX
Douglas Tomich 10/08/2018 Vintage CrossFit None 3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx
 15m 59s
Performed as RX
Douglas Tomich 10/07/2018 Vintage CrossFit None Press Grip Bench Press
5x5 Heavier Than last time		 250 lbs
Performed as RX
Douglas Tomich 10/07/2018 Vintage CrossFit None 3 rounds for time of:
Ski 24/18 Calories
8 D-Ball Clean and Jerks, 100/70
3 Rope Climbs

Large class: Alternate machines each round (bike/row/ski)

Scale rope climbs to 9 single arm ring rows, each side		 10m 12s
Workout Scaled
Douglas Tomich 10/05/2018 Vintage CrossFit None Back Squat 4-4 @ 90%
Back Squat 3-3 @ 90%+		 275-275-285-287 lbs
Performed as RX
Douglas Tomich 10/05/2018 Vintage CrossFit None AMRAP 12 Minutes
3 Squat Snatch 185/125lbs
Run 200m

Scale snatch weight to 80% 1RM		 4 rounds 193 reps
Workout Scaled
Douglas Tomich 10/05/2018 Vintage CrossFit CrossFit Lafayette 2 50% 1rm pcx10,60%x8,70%x6,80%x4,90%x2
1000-800-600-400-200 m run		 19m 07s
Workout Scaled
Douglas Tomich 10/04/2018 Vintage CrossFit None Strict Press
2x10 Warmup

then

3 Rep every 2:00 for 12 Minutes
As Heavy as possible.

Compare to Week 3		 145-155 lbs
Performed as RX
Douglas Tomich 10/04/2018 Vintage CrossFit None AMRAP 5 Minutes x 3
1 Round of "DT"
1 Round of "Cindy"
Rest 2:00

DT = 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks @ 155/105
Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Beginner: 95/65; Banded Pull Ups or Ring Rows; 5 Push Ups
Intermediate: 125/85
Advanced: Rx		 3 rounds 54 reps
Workout Scaled
Douglas Tomich 10/03/2018 Vintage CrossFit 90% 1 rep max dL x 2reps x4 sets None 365-335-335-335 lbs
Performed as RX
Douglas Tomich 10/03/2018 Vintage CrossFit CrossFit Lafayette 40 cal row-30 kb swings-10 strict pull-ups x 3 sets 15m 32s
Performed as RX
Douglas Tomich 10/01/2018 Vintage CrossFit None Back Squat 5x5 @ 80% 235 lbs
Performed as RX
Douglas Tomich 10/01/2018 Vintage CrossFit None For Time
30-20-10
Bike Calories
Kettlebell Swings 53/35lbs

Time Cap:
8 Minutes

Female Bike: 21-14-7 Cal

Beginner: 35/18 KB
Intermediate: 44/26
Advanced: RX		 5m 35s
Performed as RX
Douglas Tomich 09/30/2018 Vintage CrossFit None Press Grip Bench Press
55 @ 80%+ of 5RM
Heavier than last week		 240 lbs
Performed as RX
Douglas Tomich 09/30/2018 Vintage CrossFit None Team Series WOD 18.8
For time:
30 synchro toes-to-bars
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro toes-to-bars

M 50-lb. dumbbells, 24-in. box
F 35-lb. dumbbells, 20-in. box

Time cap: 15 minutes		 15m 45s
Performed as RX
Douglas Tomich 09/28/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 87.5% 255-255-265-275 lbs
Performed as RX
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