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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 11/14/2017 Vintage CrossFit None 10 Rounds
3 Power Cleans 185/125lbs
15 Wallballs 20/14lbs

Target Time: 8-12 Minutes. Attempt to stay unbroken on wall balls for as long as possible.

Beginner: 115/65; 8 Wall Balls 14/10 to 10/9'
Intermediate: 155/105; 12 Wall Balls Rx
Advanced: Rx		 16m 58s
Workout Scaled
Thomas Marchione 11/09/2017 Vintage CrossFit None Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%		 95 lbs
Performed as RX
Thomas Marchione 11/09/2017 Vintage CrossFit None 6 Rounds
Run 100m
7 Shoulder to OH 135/95lbs

Beginner: 85/55
Intermediate: 115/80
Advanced: Rx

Target Time: 4-6 Minutes. Time Cap 7 minutes. Run fast and go unbroken!
 6m 56s
Workout Scaled
Thomas Marchione 11/08/2017 Vintage CrossFit None 10 Rounds
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)

Rest :30

Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx
 20m 42s
Workout Scaled
Thomas Marchione 11/08/2017 Vintage CrossFit None Push Press
4x2 @ 90%		 145 lbs
Performed as RX
Thomas Marchione 11/07/2017 Vintage CrossFit None Run 800m
100 Wallballs 20/14lbs
Run 800m

Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx

Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. 		20m 46s
Performed as RX
Thomas Marchione 11/07/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 65%
 185 lbs
Performed as RX
Thomas Marchione 11/06/2017 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75

This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed. 		50 reps
Workout Scaled
Thomas Marchione 11/06/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 72.5-77.5%		 155 lbs
Performed as RX
Thomas Marchione 10/26/2017 Vintage CrossFit None Squat Snatch
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%		 95 lbs
Performed as RX
Thomas Marchione 10/26/2017 Vintage CrossFit None 12 Round with a Partner, alternating full rounds
Row 250/200m
15 Push Ups

100% effort on every row!		 18m 20s
Performed as RX
Thomas Marchione 10/23/2017 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep. 		155 lbs
Performed as RX
Thomas Marchione 10/23/2017 Vintage CrossFit None For Time
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65		 13m 40s
Workout Scaled
Thomas Marchione 10/19/2017 Vintage CrossFit None AMRAP 15 Minutes
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs
10 Toes to Bar

Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20; 10 Gymnastics Crunches
Intermediate: 40/25; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx		 3 rounds 1014 reps
Workout Scaled
Thomas Marchione 10/19/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
*Drop and reset each rep

then

7x1 @ 80-90%		 185 lbs
Performed as RX
Thomas Marchione 10/18/2017 Vintage CrossFit None Push Press
4x4 @ 80%

Push Press percentage work, stay right at 80% for all 16 reps.		 140 lbs
Performed as RX
Thomas Marchione 10/18/2017 Vintage CrossFit None AMRAP 4 Minutes x 3
Rest 2:00

7 Overhead Squats 95/65lbs
21 Double Unders

Overhead squats should be unbroken every round.

Beginner: 55/35; 30 Single Unders or 15 singles on one leg followed by 15 singles on the other leg
Intermediate: 75/50;
Advanced: Rx		 165 reps
Workout Scaled
Thomas Marchione 10/17/2017 Vintage CrossFit None 5 Rounds
6 Deadlifts 275/185lbs
Run 200m
4 Bar Muscle Ups
Run 200m

Both the deadlifts and muscle ups should be unbroken today. Pick a weight that allows you to do so. If you can only perform singles on bar muscle ups then perform 2 reps per round with minimal rest. There shouldn't be any standing around during this workout. Keep a steady pace throughout.

Beginner: 155/105; 4 Strict Chin Ups + 4 Perfect Push Ups
Intermediate: 225/155; 4 Unbroken Chest to Bar Pull Ups or 4 Unbroken Pull Ups
Advanced: Rx, unbroken		 19m 02s
Workout Scaled
Thomas Marchione 10/17/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 80%

The single should not be close to your 1RM. Quickly build to a heavy single and then focus on the percentage squats afterwards. 		215 lbs
Performed as RX
Thomas Marchione 10/16/2017 Vintage CrossFit None 15 Back Squats 185/125lbs
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

Beginner: 105/75
Intermediate: 155/105
Advanced: Rx
Competitor: 225/155		 10m 41s
Workout Scaled
Thomas Marchione 10/16/2017 Vintage CrossFit None Snatch
6x3 @ 70-75%
Snatch percentage work, STICK TO THE PERCENTAGE!

Drop and reset each rep		 75 lbs
Performed as RX
Thomas Marchione 10/11/2017 Vintage CrossFit None Push Press 1RM 165 lbs
Performed as RX
Thomas Marchione 10/11/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder

Increase Pull Up reps by 3 each interval

The goal is to complete at least four full rounds. Scale appropriately.

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: C2B		 3 rounds 6 reps
Workout Scaled
Thomas Marchione 10/10/2017 Vintage CrossFit None Back Squat 3RM 220 lbs
Performed as RX
Thomas Marchione 10/10/2017 Vintage CrossFit None For Time
21 Calorie Row
9/6 Muscle Ups
15 Calorie Row
7/5 Muscle Ups
9 Calories Row
5/4 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx		 8m 16s
Workout Scaled
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