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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 03/07/2018 Vintage CrossFit None SPLIT Jerk 3-3-3-3-3
Sets 3 & 4 should be heavy. Lower the weight to moderate for 5th set. 		125 lbs
Performed as RX
Thomas Marchione 03/05/2018 Vintage CrossFit None AMRAP 12:00
Run 200m
12 KB Swings 53/35lbs
9 CTB Pull Ups

Push the pace on the runs and transitions.

Beginner: 35/18; 9 Banded Kipping Pull Ups
Intermediate: 44/26; 9 Chin over Bar Pull Ups or 3-5 Chest to Bar
Advanced: Rx		 4 rounds 40 reps
Workout Scaled
Thomas Marchione 03/05/2018 Vintage CrossFit None Squat Snatch 6x2
Drop and Reset each rep
(Start around 85%)		 105 lbs
Performed as RX
Thomas Marchione 02/21/2018 Vintage CrossFit None AMRAP 12:00
30 Box Jump Overs 24/20"
20 Pull Ups
10 Clean and Jerks 135/95lbs

Target is 2 full rounds, scaled volume appropriately. Pull Ups should be done in 3 sets or less. Focus on eliminating extra steps while turning around for box jump overs.

Beginner: 20 Box Jump Overs, 20/16"; 12-15 Pull Ups; 95/65
Intermediate: 25 Box Jump Overs, 24/20"; 20 Pull Ups; 115/75
Advanced: Rx
Competitor: Chest-to-bar pullups; 155/105		 1 rounds 49 reps
Workout Scaled
Thomas Marchione 02/21/2018 Vintage CrossFit None Split Jerk 5x3
Sets 3 & 4 should be your heavy sets. Drop the weight down to a moderate load for the fifth set.		 155 lbs
Performed as RX
Thomas Marchione 02/20/2018 Vintage CrossFit None Back Squat 4x4
(Start around 80%)		 225 lbs
Performed as RX
Thomas Marchione 02/20/2018 Vintage CrossFit None 21-15-9
Squat Clean 115/75lbs*
HSPU

*Optional to use Dumbbells 50/35

Time cap: 10:00

Beginner: 75/45; 7-5-3 Kick Up to HS + :10 Hold
Intermediate: 95/60; 12-9-6 HSPU and/or Reduced ROM
Advanced: Rx		 8m 57s
Workout Scaled
Thomas Marchione 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus. 		59 reps
Workout Scaled
Thomas Marchione 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 105 lbs
Performed as RX
Thomas Marchione 02/16/2018 Vintage CrossFit None AMRAP 20 Minutes
15 Front Squats 115/75lbs
15/10 Calorie Bike
15 Toes to Bar

Break the toes to bar and squats early to ensure you can continue moving consistently past the 10 minute mark!

Beginner: 75/45; 12/8 Cal; 7-10 Hanging Leg Raise to L-Sit/Knee Tuck
Intermediate: 95/60; 7-10 T2B
Advanced: Rx		 4 rounds 10 reps
Workout Scaled
Thomas Marchione 02/15/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime		 5m 47s
Performed as RX
Thomas Marchione 02/15/2018 Vintage CrossFit None 8 Rounds
30 Double Unders
3 Power Snatch 165/110lbs

Time cap: 12:00. Scale the power snatch weight at/below 80% of your 1RM.

Beginner: 50 Single Unders + DU attempt at the end of every set; 95/65
Intermediate: 20 DU; 125/85
Advanced: Rx		 11m 09s
Workout Scaled
Thomas Marchione 02/14/2018 Vintage CrossFit None Five 6:00 Rounds
30 Wallballs 20/14lbs
15 HSPU
Max Calories on Rower or Bike or Ski Erg in remaining time
No Rest

On earlier rounds you should have 2+ minutes on the machine, and later rounds 1+ minutes.

Score is calories on Row/Bike/Ski

Beginner: 21 Wall Balls 14/10#; 4 Wall Walks or 4x Kick Up HS and :10 Hold
Intermediate: 25 Wall Balls; 7-10 HSPU and/or reduced ROM
Advanced: Rx
Competitor: 40 Wall Balls; 20 HSPU
 133 reps
Workout Scaled
Thomas Marchione 02/07/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 4 rounds 25 reps
Workout Scaled
Thomas Marchione 02/06/2018 Vintage CrossFit None Back Squats
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 11 reps
Performed as RX
Thomas Marchione 02/06/2018 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 175 lbs
Performed as RX
Thomas Marchione 02/05/2018 Vintage CrossFit None Every 5 Minutes for 15:00
Row 500/400m
8 Deadlifts 255/175

Refer to your deadlift 9's or 12's from previous cycle to determine an appropriate weight. The deadlifts should be performed as a single, unbroken set. You may adjust weight between rounds.
8m 55s
Workout Scaled
Thomas Marchione 02/05/2018 Vintage CrossFit None 4 Rounds
15 Clean and Jerk 135/95lbs
15 Bar Facing Burpees

Time cap 12:00

Beginner: 10 reps of each, 95/65#
Intermediate: 12 reps of each, 115/75#
Advanced: Rx
 11m 58s
Workout Scaled
Thomas Marchione 01/30/2018 Vintage CrossFit None Back Squats

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 15 reps
Performed as RX
Thomas Marchione 01/30/2018 Vintage CrossFit Dumbbell 16.1 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. dumbbell overhead walking lunge
8 burpees (2018 standard*)
25-ft. dumbbell overhead walking lunge
8 chest-to-bar pull-ups

*Lateral over dumbbell, must jump feet back and foward

Beginner: 30/15; 5 Banded Strict Pull Ups or Jumping Pullups (Head 6" below bar)
Intermediate: 40/25; Chin over Bar Pull Ups
Advanced: 50/35		 5 rounds 7 reps
Workout Scaled
Thomas Marchione 01/29/2018 Vintage CrossFit None For Time
10 Squat Snatch 135/95lbs
25 Handstand Push Ups
10 Squat Snatch
25 Handstand Push Ups
10 Squat Snatch

Use Open Standard

Time cap 10:00
Add :01 per rep not completed		 10m 20s
Workout Scaled
Thomas Marchione 01/29/2018 Vintage CrossFit None EMOM for 15 Minutes
20 KB Swings 53/35lbs
20 Goblet Squats 53/35lbs
20 Push Ups


Alternate movements each minute

Beginner: 15 reps of each; 35/18; Box Push Ups
Intermediate: 15 reps of each @ Rx weight, 12 Push Ups (female)
Advanced: Rx		 210 reps
Workout Scaled
Thomas Marchione 01/26/2018 Vintage CrossFit None 3 Rounds
30 Box Jump Overs 24/20"
20 Double Dumbbell Ground to Overhead 35/20s

Both Clean and Jerks and Snatches are allowed today. Test both before the WOD to see what feels more efficient

Beginner: 20 Box Jump Overs 20'16"; 15 DB G2OH 25/15#
Intermediate: 25 Box Jump Overs at Rx
Advanced: Rx		 8m 25s
Workout Scaled
Thomas Marchione 01/26/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%		 100 lbs
Performed as RX
Thomas Marchione 01/25/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 60% 1RM
Rack/Unrack anytime		 5m 56s
Performed as RX
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