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Douglas Tomich 09/13/2018 Vintage CrossFit None For Time
20 Back Rack Lunge Steps 135/95lbs
100 Double Unders
100 Push Ups
100 Double Unders
20 Back Rack Lunges

Lunges will be taken from the ground so pick a weight you can clean to your back and then perform the 20 steps unbroken.

Beginner: 95/55; 50 Single Unders then 1:00 double under attempts then 50 single unders; 60/40 Push Ups
Intermediate: 115/75; 40-60 Double Unders; 80/55 Push Ups
Advanced: Rx		 25m 00s
Workout Scaled
Douglas Tomich 09/12/2018 Vintage CrossFit None Pause Power 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
3 Reps @ 70%+
Jerk the last rep
NO FAILS		 160 lbs
Performed as RX
Douglas Tomich 09/12/2018 Vintage CrossFit None 3 Rounds

4-3-2
Ring Muscle Up
Squat clean 185/125

Rest 2:00		 12m 30s
Workout Scaled
Douglas Tomich 09/11/2018 Vintage CrossFit None Deadlift 2-2-2-2 315-365-367 lbs
Performed as RX
Douglas Tomich 09/11/2018 Vintage CrossFit None 25-20-15-10-5
Front Squat 115/75
Pull Ups

The front squats should be performed in 2 sets or less each round. If you can't perform 15 unbroken pull ups, scale the pull up volume:
20-16-12-8-4 or 15-12-9-6-3

Beginner: 75/45; Banded Pull Ups or Ring Rows
Intermediate: 95/60#
Advanced: Rx
 9m 38s
Workout Scaled
Douglas Tomich 09/10/2018 Vintage CrossFit None AMRAP 6 Minutes

40 Bar Facing Burpees
30 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time
(24/20" 50/35s)

Beginner: 30 BFB; 20 OHS @ 45/35#; 30/15#
Intermediate: 30 BFB; 20 OHS @ 75/55#; 40/25#
Advanced: Rx
 82 reps
Workout Scaled
Douglas Tomich 09/10/2018 Vintage CrossFit None Back Squat
5x5 @ 72.5%		 175 lbs
Performed as RX
Douglas Tomich 09/08/2018 Vintage CrossFit None With a partner, split reps any way with one person working at a time:
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row

QuickFit/Beginner: 30 Steps Single Dumbbell Overhead Walking Lunge instead of OHS; Med Ball Sit Ups instead of T2B
Intermediate: 75/45#		 2 rounds 35 reps
Performed as RX
Douglas Tomich 09/07/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 80% 225-225-235-245 lbs
Performed as RX
Douglas Tomich 09/07/2018 Vintage CrossFit None AMRAP 12 Minutes

15 KB Swings 53/35lbs
10 Burpees to 6" Target
5 Strict Handstand Push Ups

Beginner: 35/18; 1 Wall Walk or :15 Handstand Hold or 5 Seated Strict Dumbbell Press
Intermediate: 44/26; Reduced ROM or reps Strict HSPU
Advanced: Rx		 4 rounds 10 reps
Performed as RX
Douglas Tomich 09/06/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

1 Rep every :90 for 12 Minutes
As heavy as possible
 155-165-165-165-165-165-165-170 lbs
Performed as RX
Douglas Tomich 09/06/2018 Vintage CrossFit None 5 Rounds
21 Sumo Deadlift High Pull 75/55lbs
1 Pegboard Climbs or 1 Legless Rope Climb or 1 Rope Climb or 5 Strict Pull Ups

Pick an option that challenges you but allows you to continue moving with fast transitions and minimal rest.

Beginner: 15 SDLHP; Banded Strict Pull Ups
Intermediate/Advanced: Rx
Competitor: 2 Pegboard Climbs		 14m 30s
Workout Scaled
Douglas Tomich 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 95 lbs
Performed as RX
Douglas Tomich 09/05/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx		 15m 31s
Performed as RX
Douglas Tomich 09/04/2018 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 70% 175 lbs
Performed as RX
Douglas Tomich 09/04/2018 Vintage CrossFit None AMRAP 7 Minutes

Bike 500m
9 Power Snatch 95/65lbs
9 Kipping Handstand Push Ups

Beginner: 65/35#; Dumbbell Push Press or 3 Wall Walks
Intermediate: 4-6 Kipping HSPU
Advanced: Rx		 3 rounds 0 reps
Workout Scaled
Douglas Tomich 08/31/2018 Vintage CrossFit None Deadlift 5RM 325 lbs
Performed as RX
Douglas Tomich 08/31/2018 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
Competitor: 150/100#		 6m 28s
Performed as RX
Douglas Tomich 08/30/2018 Vintage CrossFit None Shoulder Press 3RM 95-115-135-155-175(f) lbs
Performed as RX
Douglas Tomich 08/30/2018 Vintage CrossFit None AMRAP 15 Minutes
3 Power Snatch 155/105lbs
6 Ring Dips
9 Box Jump Overs 24/20"

Beginner: 95/55; 6 Plate Push Ups or :15 Ring Support Hold; 20/16", step ups allowed
Intermediate: 125/75; 6 Static Bar Dips
Advanced: Rx
 7 rounds 7 reps
Performed as RX
Douglas Tomich 08/29/2018 Vintage CrossFit None Hang Squat Clean 2RM 115-135-155-165-185-205-215 lbs
Performed as RX
Douglas Tomich 08/29/2018 Vintage CrossFit None 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 21m 48s
Workout Scaled
Douglas Tomich 08/28/2018 Vintage CrossFit None Hang Squat Snatch 2RM 95-15-125-135-145 lbs
Performed as RX
Douglas Tomich 08/28/2018 Vintage CrossFit None AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx		 75 reps
Performed as RX
Douglas Tomich 08/27/2018 Vintage CrossFit None Back Squat 1RM 275 lbs
Performed as RX
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