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Athlete Date Sort Location Workout Name Description Results
Douglas Tomich 09/28/2018 Vintage CrossFit None AMRAP 15 Minutes

15 Wallballs 20/14lbs
25 Sit Ups
25' Handstand Walk or 25' Bear Crawl

Beginner: 14/10#
Intermediate: 25 second handstand hold then bring feet off wall and attempt to balance before coming down
Advanced: Rx
Competitor: 30/20# WB; 15 GHD Sit Ups		 4 rounds 45 reps
Performed as RX
Douglas Tomich 09/28/2018 Vintage CrossFit None AMRAP 20
10 Burpees
15/10 Calorie Row
20/15 Push Ups
25 Air Squats
30/20 Heavy Jump Ropes		 3 rounds 12 reps
Performed as RX
Douglas Tomich 09/27/2018 Vintage CrossFit None Strict Shoulder Press
2x10 Warmup

then

1 Rep every :90 for 12 Minutes
As Heavy as possible		 115-115-165-165-170-175-177-179 lbs
Performed as RX
Douglas Tomich 09/27/2018 Vintage CrossFit None For Time
40 Single Arm DB Hang Clean and Jerk 50/35lbs
100 Double Unders
30 Chest to Bar
100 Double Unders
20/15 Calorie Bike
100 Double Unders
10 Bar Muscle Ups

Time Cap 15:00
Open workout-style...get as far as you can!"

Beginner: 30/15; 30 Ring Rows; 10 Banded Strict Pullups; 100 Singles
Intermediate: 40/25; Chin over bar Pull Ups & C2B PU; 60 DU
Advanced: Rx		 15m 09s
Performed as RX
Douglas Tomich 09/26/2018 Vintage CrossFit None Pause Hip Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS		 197 lbs
Performed as RX
Douglas Tomich 09/26/2018 Vintage CrossFit None Every 3:00 x 4
10 D-Ball over Shoulder 100/70
25 Box Jump Overs 24/20"

If you finish early, rest until the start of the next 3 minute window. If you can't complete it, restart on the deadlifts at the 3,6 and 9 minute mark. Volume should be scaled to ensure everyone has time to rest for the first two rounds. Score is total reps completed.

Beginner: 8 Cleans 70/50; 15 BJO 20/16"
Intermediate: 20 BJO
Advanced: Rx		 116 reps
Workout Scaled
Douglas Tomich 09/25/2018 Vintage CrossFit None Deadlift
3x3

Heavier than Week 1
Controlled descent, no excessive bouncing		 295 lbs
Performed as RX
Douglas Tomich 09/25/2018 Vintage CrossFit None 3 Rounds
25 Thrusters 75/55lbs
15 Bar Facing Burpees
5 Strict HSPU

Time cap: 15:00
Thrusters should be light enough to perform in 2 sets or less every round

Beginner: 20 Thrusters, 55/35; 5 Strict Seated Double Dumbbell Press or :25 Handstand Hold
Intermediate: 20 Thrusters @ 75/55; 3 Strict HSPU or Reduced ROM
Advanced: Rx		 15m 00s
Workout Scaled
Douglas Tomich 09/24/2018 Vintage CrossFit None For Time
Run 400m
20 Squat Snatch 95/65lbs
Run 400m

Pick a weight you can hang on to for a big set. No singles today!

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx
Competitor: 115/75		 8m 00s
Workout Scaled
Douglas Tomich 09/24/2018 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 225 lbs
Performed as RX
Douglas Tomich 09/23/2018 Vintage CrossFit None Press Grip Bench Press
55 @ 80% of 5RM		 225 lbs
Performed as RX
Douglas Tomich 09/23/2018 Vintage CrossFit None 4 rounds
30-25-20-15 Kettlebell Swings, 53/35
1 D-Ball Clean to Shoulder + 40' D-Ball Carry. Repeat on other shoulder. 100/70

Beginner: 35/18; 60/40 sandbag
Intermediate: 44/26; 70/50
Advanced: Rx		 7m 00s
Workout Scaled
Douglas Tomich 09/21/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 85% 225 lbs
Performed as RX
Douglas Tomich 09/20/2018 Vintage CrossFit None Strict Shoulder Press
210

then

3 Reps every 3:00 for 12 Minutes
As Heavy as Possible		 145 lbs
Performed as RX
Douglas Tomich 09/20/2018 Vintage CrossFit None AMRAP 10 Minutes
2 Rope Climbs
4 Power Cleans 205/135
6 Deficit Kipping Handstand Push Ups 4/2

Beginner: 10 Ring Rows; 135/85#; 5 Deep Push Ups on Paralettes
Intermediate: 165/115#; Rx HSPU
Advanced: Rx		 3 rounds 2 reps
Performed as RX
Douglas Tomich 09/19/2018 Vintage CrossFit None Pause Power Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than 9/5/2018
 95 lbs
Performed as RX
Douglas Tomich 09/19/2018 Vintage CrossFit None 3 Rounds
20 Sit Ups
15 Thrusters 115/75lbs
10 Box Jumps 30/24"
5 Bar Muscle Ups

Rest 2:00

Target time is <4 minutes per round. Thrusters should be 3 sets or less.
Beginner: 75/55; 20/16" Box Jumps; 5 Strict Pull Ups with smallest band possible
Intermediate: 95/65; 26/22" Box Jumps; 2-3 Bar Muscle Ups or 5 Unbroken Pull Ups/Chest to Bar Pull ups
Advanced: Rx
Competitor: 4 rounds (rounds should take <3 minutes per round)		 17m 00s
Workout Scaled
Douglas Tomich 09/18/2018 Vintage CrossFit None Deadlift 1-1-1-1-1 375 lbs
Performed as RX
Douglas Tomich 09/18/2018 Vintage CrossFit None 3 Rounds
25 Toes to Bar
15 Dumbbell Push Press 50/35#
5 Squat Cleans 205/135lbs

Beginner: 15 T2B or Hanging Knee Raise; 30/15#; 135/85;
Intermediate: 20 T2B; 40/25#; 165/115
Advanced: Rx		 16m 51s
Workout Scaled
Douglas Tomich 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 225 lbs
Performed as RX
Douglas Tomich 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 11m 45s
Performed as RX
Douglas Tomich 09/16/2018 Vintage CrossFit None Press Grip Bench Press
Find 5RM		 245 lbs
Performed as RX
Douglas Tomich 09/14/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 82.5% 237 lbs
Performed as RX
Douglas Tomich 09/14/2018 Vintage CrossFit None 7 Rounds
2 Rope Climbs
14 Alternating Pistols

Beginner: 14 Step Back Lunges or Pistols to a box; Driveway Length Sled Rope Pull
Intermediate: Upright assisted pistols or lateral box step downs; 10' or 12' rope climbs
Advanced: Rx		 15m 40s
Workout Scaled
Douglas Tomich 09/13/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

2 Rep every 2:00 for 12 Minutes
As heavy as possible		 135 lbs
Performed as RX
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