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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 07/11/2017 Vintage CrossFit None As a team of 3
Bike 30-20-10 Cal/ 21-14-7 Cal

Rest while other two partners work		 2m 36s
Performed as RX
Thomas Marchione 07/11/2017 Vintage CrossFit Power Elizabeth 21-15-9
Power Cleans, 135/95
Ring Dips		 8m 16s
Workout Scaled
Thomas Marchione 07/10/2017 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 6m 16s
Performed as RX
Thomas Marchione 07/10/2017 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 690 lbs
Performed as RX
Thomas Marchione 07/09/2017 Vintage CrossFit None 21-18-15-12-9-6-3
Calorie Row
Push Jerks

Beginner: 45/25, 10 cals each time
Int: 65/45
Adv: 95/65
Competitor: 115/75		 13m 42s
Workout Scaled
Thomas Marchione 07/07/2017 Vintage CrossFit None 3 RFT
Run 600m
1 Rope Climb
10 Clean and Jerks, 135/95
1 Rope Climb

Beginner: Standing Rope Sled Pull, 75/45
Int: Rope Climb to 10', 105/75
Adv: As Rx
Competitor: Legless Rope Climb or Peg Board Climb		 20m 30s
Workout Scaled
Thomas Marchione 07/06/2017 Vintage CrossFit None Deadlift #4
1 set of 5 @ 67.5%
1 set of 4 @ 77.5%
1 set of 3 @ 87.5%
3 sets of 1 @ 90-92.5%		 315 lbs
Performed as RX
Thomas Marchione 07/06/2017 Vintage CrossFit None AMRAP 8
24 Alternating Pistols
6 Bar Muscle Ups

Beginner: 24 steps lunge, banded strict pullup
Int: 24 pistols to a box, kipping pullup or C2B
Adv: use plate or band for pistol assistance, as rx
Competitor: As rx		 3 rounds 0 reps
Workout Scaled
Thomas Marchione 07/05/2017 Vintage CrossFit None 5 RFT
Bike 10/7 Cal
10 Toes to Bar
3 D-Ball Cleans, 100/70		 9m 58s
Workout Scaled
Thomas Marchione 07/05/2017 Vintage CrossFit None Strict Shoulder Press #4
1 sets of 3 @ 75%
1 sets of 3 @ 80%
2 sets of 2 @ 85%
2 sets of 2 @ 90%
then
:35 max effort dumbbell push press 50/35
Beat last week's effort		 105 lbs
Performed as RX
Thomas Marchione 07/02/2017 Vintage CrossFit None Perform three 30m heavy sled pushes (there and back on driveway) 135 lbs
Performed as RX
Thomas Marchione 07/02/2017 Vintage CrossFit None 3 rounds for time of:
15/10-cal. row
12 power snatches, 95/65 lb.
9 burpees		 13m 03s
Workout Scaled
Thomas Marchione 06/30/2017 Vintage CrossFit None 3 rounds for time of:
Ski 15/10 Calories
30 Thrusters, 45/35

Rest 3:00

Target times are 2-3 minute rounds, scale thruster reps appropriately

Score is total working time		 9m 11s
Performed as RX
Thomas Marchione 06/30/2017 Vintage CrossFit None Squat Clean
2-2-2-2-2-2 @ 70-90%

Drop and reset between reps		 175 lbs
Performed as RX
Thomas Marchione 06/29/2017 Vintage CrossFit None AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Overhead Squats, 115/75		 2 rounds 63 reps
Workout Scaled
Thomas Marchione 06/28/2017 Vintage CrossFit None Deadlift Week #3
1 set of 5 @ 65%
1 set of 4 @ 75%
1 set of 3 @ 85%
1 set of 1 @ 95%		 330 lbs
Performed as RX
Thomas Marchione 06/28/2017 Vintage CrossFit None 3 rounds for time of:
18 Deficit Push Ups, 4"/2"
18 Box Jumps, 24"/20"
18 Kettlebell Snatch, 53/35 (9 right then 9 left)		 14m 23s
Workout Scaled
Thomas Marchione 06/16/2017 Vintage CrossFit None Squat Clean 3-3-3-3-3
Drop and reset between reps		 155 lbs
Performed as RX
Thomas Marchione 06/16/2017 Vintage CrossFit None AMRAP 16
With a partner
12-9-6
Push Jerks, 115/75
Bar Facing Burpees

Each partner completes the full WOD and then switch		 1 rounds 34 reps
Workout Scaled
Thomas Marchione 06/14/2017 Vintage CrossFit None Deadlift #1
1 set of 6 @ 60%
1 set of 5 @ 70%
1 set of 4 @ 80%
1 set of 1 @ 90%
Emphasize controlled descent, don't rely on the bounce		 285 lbs
Performed as RX
Thomas Marchione 06/14/2017 Vintage CrossFit None CrossFit.com 070521
3 RFT
Row 250m
12 Squat Snatch, 65/45
21 Push Ups		 14m 57s
Performed as RX
Thomas Marchione 06/13/2017 Vintage CrossFit None Strict Shoulder Press #1
5 sets of 5 @ 70%
then
:30 max reps dumbbell push press 50/35 (scale as needed for 10-20 reps)		 80 lbs
Performed as RX
Thomas Marchione 06/13/2017 Vintage CrossFit None For time (18 Cap)
150 Single Unders
5 Bar Muscle Ups
15 Squat Cleans 115/75
150 Single Unders
10 Bar Muscle Ups
10 Squat Cleans
150 Single Unders
15 Bar Muscle Ups
5 Squat Cleans
150 Single Unders		 18m 00s
Workout Scaled
Thomas Marchione 06/12/2017 Vintage CrossFit None Back Squat #1
1 set of 3 @ 60%
1 set of 3 @ 70%
2 sets of 3 @ 75%
2 sets of 2 @ 80%

1 set
:20 back rack hold at 95%		 185 lbs
Performed as RX
Thomas Marchione 06/12/2017 Vintage CrossFit None 21-15-9
Double Kettlebell Deadlift 70/53 - athlete must perform a 50' farmers carry after every 7/5/3 deadlifts
Handstand Push Ups (Advanced add deficit)		 9m 10s
Workout Scaled
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