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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 08/01/2017 Vintage CrossFit CrossFit.com 170724 AMRAP 7
50 Double Unders
10 Overhead Squats, 135/95

Beginner: 5 sets of 10 singles + 1 DU attempt; 65/45
Intermediate: 20-30 DU; 105/70
Advanced: Rx
 2 rounds 10 reps
Workout Scaled
Thomas Marchione 07/31/2017 Vintage CrossFit None Front Squat 1RM 205 lbs
Performed as RX
Thomas Marchione 07/31/2017 Vintage CrossFit None AMRAP 9
6 Strict Pullups
12 Shoulder to Overhead, 95/65

Beginner: Ring Rows; 65/45
Intermediate: Banded Strict Pullups or 2-3 Strict Pullups; 8 S2OH 95/65
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
Thomas Marchione 07/30/2017 Vintage CrossFit None 3 RFT
Run 400m
60m Farmers Carry (fence to back of gym and back), 70s/53s (or 50# DB)
8/6 Cal Ski

Beginner: 35/26#
Intermediate: 53/35#
Advanced: Rx		 14m 27s
Performed as RX
Thomas Marchione 07/27/2017 Vintage CrossFit None 5 RFT
12 Box Jump Overs, 24/20"
8 Ring Push Ups
8 Dumbbell Snatch (4L then 4R), 50/35#

Beginner: 12 Plate Jump Overs, 15"/12"; Box Push Ups; 20/10#
Intermediate: 20"/16"; Band Assisted Ring Push Ups or 15sec ring pushup plank hold; 35/20#
Advanced: Rx
Competitor: 60/40# DB		 11m 13s
Performed as RX
Thomas Marchione 07/27/2017 Vintage CrossFit None Olympic Weightlifting/Strength
Power Clean & Push Jerk
EMOM 5
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Beginner: 95/65
Intermediate: 135/95
Advanced: 185/125
Competitor: 205/135		 135 lbs
Performed as RX
Thomas Marchione 07/26/2017 Vintage CrossFit None EMOM 12
A) Bike 15/10 Cal
B) Row 15/10 Cal
C) 50 Double Unders

Beginner: 12/8 Cal; 5 sets of 10 single unders + 1 DU attempt
Intermediate: Rx; 25 Double Unders
Advanced: Rx		 120 reps
Workout Scaled
Thomas Marchione 07/26/2017 Vintage CrossFit None Power Snatch
Every :45 for 8 rounds (6 minutes)
2 Power Snatch, heavier than last week
Beginner & Intermediate: Drop and reset between reps
Advanced: Touch & Go		 105 lbs
Performed as RX
Thomas Marchione 07/25/2017 Vintage CrossFit None AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Beginner: 135/95, 155/105, 175/115
Intermediate: 155/105, 185/125, 205/135
Advanced: Rx
Competitor: 225/155, 275/185, 315/215		 56 reps
Performed as RX
Thomas Marchione 07/24/2017 Vintage CrossFit None For Time: (20 Cap)
30 Hang Power Cleans 135/95lbs
10 Burpee Muscle Ups
20 Hang Power Cleans
10 Burpee Muscle Ups
10 Hang Power Cleans
10 Burpee Muscle Ups

Beginner: 75/55; Burpee Jumping Pullups
Intermediate: 105/75; Burpee Strict Ring Pull Up
Advanced: Rx
 13m 16s
Workout Scaled
Thomas Marchione 07/24/2017 Vintage CrossFit None Front Squat 3-3-3-3-3
Heavier than last week (75%+)		 185 lbs
Performed as RX
Thomas Marchione 07/23/2017 Vintage CrossFit None Strength/Olympic Weightlifting
Split Jerks
5 rounds of 5 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) - empty bar
5 rounds of 5 empty or light split jerks
5 sets of 3 medium weight split jerks (<70% 1RM if known)		 135 lbs
Performed as RX
Thomas Marchione 07/23/2017 Vintage CrossFit None As a team of 3, 3 rounds each with one person working at at time
18 Wall Balls
12 Dumbbell Push Jerks
2 Rope Climbs

Beginner: 14 to 10'/10 to 9'; 20/10s; 4 seated to standing and back to seated rope pulls
Intermediate: Rx WB; 35/20s; Climbs to 12'
Advanced: 30/20; 50/35s; Rx
Competitor: 30/20; 50/35s; Legless RC		 9m 35s
Workout Scaled
Thomas Marchione 07/21/2017 Vintage CrossFit None 3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups		 12m 56s
Performed as RX
Thomas Marchione 07/21/2017 Vintage CrossFit None Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 1 second pause, fast up, 1 second pause at top)
Start at 50% of 1RM and build as appropriate		 135 lbs
Performed as RX
Thomas Marchione 07/19/2017 Vintage CrossFit None Power Snatch
EMOM 8
3 Power Snatch
Advanced: Touch & Go		 95 lbs
Performed as RX
Thomas Marchione 07/19/2017 Vintage CrossFit None 5 RFT
15 Deadlifts, 225/155
15 Toes to Bar
Rest 1:00

Beginner: 10 Deadlifts @ 135/95; 15 Hanging Knee Raise
Intermediate: 12 Deadlifts @ 185/125; 7-10 Toes to Bar
Advanced: 12 Deadlifts @ 225/155; Rx
Competitor: Rx		 13m 23s
Workout Scaled
Thomas Marchione 07/18/2017 Vintage CrossFit None CrossFit.com 170618
3 rounds for time of:
30 kettlebell swings, 53/35
20 triple-unders
Run 400 meters

Beginner: 21 KBS 35/18; 60 single unders
Intermediate: 44/26; 20 Double Unders
Advanced: Rx; 40 Double Unders
Competitor: Rx		 20m 37s
Workout Scaled
Thomas Marchione 07/17/2017 Vintage CrossFit None For time (10 Cap)
45 Shoulder to Overhead, 95/65
35 Burpee Box Jump Overs, 24/20"
25/20 Cal Bike

Beginner: 55/35; 25 burpee box step overs, 20/16"; 15/12 Cal
Intermediate: 75/55; Rx, Rx
Advanced+: Rx		 9m 33s
Workout Scaled
Thomas Marchione 07/17/2017 Vintage CrossFit None Front Squat 5-5-5-5-5 185 lbs
Performed as RX
Thomas Marchione 07/16/2017 Vintage CrossFit Scotty Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar		 2 rounds 1 reps
Workout Scaled
Thomas Marchione 07/16/2017 Vintage CrossFit None Push Press 3-3-3-3-3 145 lbs
Performed as RX
Thomas Marchione 07/14/2017 Vintage CrossFit None AMRAP 12
1x10m Shuttle Run
1 Muscle Up
10 Double Unders
2x10m Shuttle Run
2 Muscle ups
20 Double Unders
3x10m+3 MU + 30 DU
4/4/40
5/5/50
etc

Beginner: 10 Single Unders/side; leg-assisted muscle up transition + leg-assisted dip press out from bottom
Intermediate: 1/2 reps double unders; leg-assisted muscle up transition into unsupported catch with feet off ground + unassisted ring dip press out OR band-assisted muscle up transition + press out
Advanced+: As rx		 4 rounds 26 reps
Workout Scaled
Thomas Marchione 07/14/2017 Vintage CrossFit None Squat Clean 10x1 @ 75%+ 185 lbs
Performed as RX
Thomas Marchione 07/12/2017 Vintage CrossFit None 5 rounds

AMRAP 3
30/21 Calorie Row
10 Lateral Burpees over rower
Max Reps Chest to Bar Pullups

Rest 3:00

Score is total pullups completed

Beginner: 18/12 Calories; 8 Lateral Burpees; Max Reps Ring Rows
Intermediate: 24/18 Calories; 10 Lateral Burpees; Chin over Pullups
Advanced/Comp: As Rx		 12 reps
Workout Scaled
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