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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 04/11/2017 Vintage CrossFit None AMRAP 20
Double Unders (Beginner: 30, Intermediate: 60, Advanced: 90)
25/18 Calorie Bike
20 Alternating Dumbbell Snatch, 50/35
15 GHD Sit Ups or V-Ups		 2 rounds 30 reps
Workout Scaled
Thomas Marchione 04/11/2017 Vintage CrossFit None 5 sets for load
2 Push Press
2 Push Jerks
1 Split Jerk		 105 lbs
Performed as RX
Thomas Marchione 04/10/2017 Vintage CrossFit None Every 4 minutes for 5 rounds
Run 400m
21 KB Swings, 53/35
12 Pull Ups

Record total working time for the five intervals		 18m 03s
Workout Scaled
Thomas Marchione 04/10/2017 Vintage CrossFit None Back Squat 2-2-2-2-2-2-2 225 lbs
Performed as RX
Thomas Marchione 04/06/2017 Vintage CrossFit None For time
50 Medicine Ball Squat Cleans, 20/14
25 Push Jerks, 155/105
50 Medicine Ball Squat Cleans, 20/14		 15m 25s
Workout Scaled
Thomas Marchione 04/06/2017 Vintage CrossFit None Split Jerk 1-1-1-1-1 145 lbs
Performed as RX
Thomas Marchione 04/05/2017 Vintage CrossFit None AMRAP 7
7 Deadlifts, 275/185
14 Alternating Pistols
21 Double Unders		 2 rounds 7 reps
Workout Scaled
Thomas Marchione 04/05/2017 Vintage CrossFit None Spend 10 minutes climbing in weight in a 3-rep touch-and-go deadlift as warm-up. Advanced athletes should build to a heavier weight than their workout weight. 275 lbs
Performed as RX
Thomas Marchione 04/04/2017 Vintage CrossFit None 3 RFT
15 Burpee Box Jump Overs 24/20"
12 Power Cleans, 185/125
9 Ring Muscle Ups

Scale Ring Muscle Ups to 15 Chest to Bar Pullups or 18 Pull Ups		 24m 43s
Workout Scaled
Thomas Marchione 04/03/2017 Vintage CrossFit None 4 Rounds for time of:
15 Ring Dips/Bench Press
30 Sit Ups
400m Run		 22m 27s
Workout Scaled
Thomas Marchione 04/03/2017 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3
Front Squat 1-1-1		 205 lbs
Performed as RX
Thomas Marchione 03/29/2017 Vintage CrossFit MFT 1148 3 RFT
10 Power Cleans 165/110
15 Box Jump Overs 24/20		 7m 41s
Workout Scaled
Thomas Marchione 03/29/2017 Vintage CrossFit None In 15 minutes build to a heavy 3-position power clean complex:
Power Clean from the floor + Hang Power Clean from below the knee + Hang Power Clean from above the knee
Advanced: Split Jerk after last rep		 145 lbs
Performed as RX
Thomas Marchione 03/28/2017 Vintage CrossFit None 3 RFT
Bike 21/15 Cal
12 Deadlifts 245/165
12 Wall Balls 30/20
40' HS Walk		 18m 35s
Workout Scaled
Thomas Marchione 03/24/2017 Vintage CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders		 40m 00s
Performed as RX
Thomas Marchione 03/22/2017 Vintage CrossFit None 3 Rounds for time of:
Run 800m
Toes to Bar (Beginner: 12, Intermediate: 18, Advanced: 25)
15 Front Squats, 135/95		 29m 50s
Workout Scaled
Thomas Marchione 03/20/2017 Vintage CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 36 reps
Workout Scaled
Thomas Marchione 03/19/2017 Vintage CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 146 reps
Performed as RX
Thomas Marchione 03/17/2017 Vintage CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 142 reps
Performed as RX
Thomas Marchione 03/14/2017 Vintage CrossFit None 5 rounds
5 Tall Box Jumps
:20 Hang from pullup bar (Advanced: :15 Chin Over Bar Pullup hang)
Rest ~1:00

Record box height in inches		 28 in
Performed as RX
Thomas Marchione 03/14/2017 Vintage CrossFit None AMRAP 15
5 Calorie Row
5 Wall Balls
10 Double Unders
10 Calorie Row
10 Wall Balls
20 Double Unders
15+15+30
20+20+40
Continue in this pattern for 15 minutes		 3 rounds 63 reps
Performed as RX
Thomas Marchione 03/10/2017 Vintage CrossFit CrossFit Open 17.3 Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.		 93 reps
Workout Scaled
Thomas Marchione 03/08/2017 Vintage CrossFit None WOD
EMOM 8, alternating
A)Bike for Calories
B)30 Situps (scale to 20)
Rest 4:00
EMOM 8, alternating
A)Row for Calories
B)15 Handstand Push Ups (scale reps/ROM as needed, or switch to :30 HS hold/3 Wall Walks)

Bike/Row Calories
Advanced: 20/14
Intermediate: 15/10
Beginner: 12/8		 194 reps
Workout Scaled
Thomas Marchione 03/07/2017 Vintage CrossFit None AMRAP 8
15 Kettlebell Swings, 53/35
12 Shoulder to Overhead, 115/75
9 Bar Facing Burpees		 2 rounds 17 reps
Performed as RX
Thomas Marchione 03/07/2017 Vintage CrossFit None Every :90 for 7 sets
2 Snatch (can be power or squat, athlete's choice), drop and reset between reps, around ~70-80%		 95 lbs
Performed as RX
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