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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 11/14/2016 Vintage CrossFit None Split Jerks
4 sets
3 jerk balance + 3 split jerks (empty to light barbell - up to 95/65)
then
4 sets
4 split jerks at medium weight		 75 lbs
Performed as RX
Thomas Marchione 11/10/2016 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 09s
Workout Scaled
Thomas Marchione 11/09/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 50s
Workout Scaled
Thomas Marchione 11/08/2016 Vintage CrossFit None 15 minute cap - scale appropriately
Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 14m 52s
Workout Scaled
Thomas Marchione 11/08/2016 Vintage CrossFit None Front Squat 3RM 195 lbs
Performed as RX
Thomas Marchione 11/07/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 12m 33s
Performed as RX
Thomas Marchione 11/07/2016 Vintage CrossFit None Push Press 1RM 155 lbs
Performed as RX
Thomas Marchione 11/03/2016 Vintage CrossFit None 5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 High Hang Squat Snatch		 85 lbs
Performed as RX
Thomas Marchione 11/03/2016 Vintage CrossFit None 4 RFT
50' Walking lunge with 50/30# sandbag
8 Strict HSPU
6 Slam Ball Cleans 100/70 (double KB clean as back up option for large classes - 2x53/2x35)		 13m 06s
Workout Scaled
Thomas Marchione 11/02/2016 Vintage CrossFit None For time
Row 250m
15 KBS 70/53
25 Burpees
15 KBS
Row 250m		 7m 03s
Performed as RX
Thomas Marchione 11/02/2016 Vintage CrossFit None Push Press
1x3 @ 80% of 1RM
1x3 @ 85% of 1RM
3x2 @ 85%+		 135 lbs
Performed as RX
Thomas Marchione 11/01/2016 Vintage CrossFit None Front Squat
1x3 @ 85%
1x3 @ 90%
2x3 @ 90%+		 175 lbs
Performed as RX
Thomas Marchione 11/01/2016 Vintage CrossFit None Run 600m
18 Toes to bar
12 Front Squats, 60% of 3RM
Run 400m
15 Toes to bar
9 Front Squats, 60% of 3RM
Run 200m
12 Toes to bar
6 Front Squats, 60% of 3RM		 13m 39s
Workout Scaled
Thomas Marchione 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 1 AMRAP 7 minutes of:
7 Burpees, lateral over bar
7 Thrusters, 95/65
1 Rope Climb, 15 ft		 2 rounds 5 reps
Workout Scaled
Thomas Marchione 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 2 AMRAP 7 minutes of:
15 Air Squats
5 Deadlifts, 275/185
15ft Handstand Walk		 5 rounds 10 reps
Workout Scaled
Thomas Marchione 10/31/2016 Vintage CrossFit None AMRAP 7 minutes of:
12/9 Calories Bike
6 Hang Power Snatch, 115/80
6 Overhead Squats, 115/80		 3 rounds 12 reps
Workout Scaled
Thomas Marchione 10/27/2016 Vintage CrossFit None 5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 Overhead Squat		 85 lbs
Performed as RX
Thomas Marchione 10/27/2016 Vintage CrossFit None 4 Rounds for time of:
Run 400m
15 Ring Dips
10 Box Jumps (27"/22") - Men 24" + 45# plate, Women 20" box + Black 25# or Blue 45#

Advanced: Use MU rings for dips		 20m 01s
Workout Scaled
Thomas Marchione 10/26/2016 Vintage CrossFit None AMRAP 12
3 Bar Muscle Ups
12 Burpees
36 Double Unders		 3 rounds 13 reps
Workout Scaled
Thomas Marchione 10/26/2016 Vintage CrossFit None Deadlift 12
Deadlift 9
Deadlift 6
Touch and Go reps, go heavy, but use a weight you can control
Rest 3 minutes between sets		 285 lbs
Performed as RX
Thomas Marchione 10/25/2016 Vintage CrossFit None Push Press 3-3 @ 80% 1RM
Push Press 3-3 @ 85% 1RM		 145 lbs
Performed as RX
Thomas Marchione 10/25/2016 Vintage CrossFit None 21-15-9
Bike Calories (F 15-10-5)
Slam Ball Squat Clean 50/30		 13m 18s
Performed as RX
Thomas Marchione 10/24/2016 Vintage CrossFit None Front Squat 3 @ 87.5% of 3RM
Front Squat 3 @ 90%
Front Squat 3-3 @ 92.5%		 185 lbs
Performed as RX
Thomas Marchione 10/24/2016 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 13m 18s
Performed as RX
Thomas Marchione 10/19/2016 Vintage CrossFit None Heaving Snatch Balance (from the rack)
3-3-3-3-3		 65 lbs
Performed as RX
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