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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 10/09/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 15m 00s
Workout Scaled
Thomas Marchione 10/09/2017 Vintage CrossFit None Squat Snatch 1RM 100 lbs
Performed as RX
Thomas Marchione 10/06/2017 Vintage CrossFit None Deadlift 3RM 315 lbs
Performed as RX
Thomas Marchione 10/05/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 42 reps
Workout Scaled
Thomas Marchione 10/04/2017 Vintage CrossFit None AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx
 4 rounds 5 reps
Workout Scaled
Thomas Marchione 10/04/2017 Vintage CrossFit None Shoulder Press 1RM 130 lbs
Performed as RX
Thomas Marchione 10/03/2017 Vintage CrossFit Elizabeth 21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 95/55; Bench Dips or 15-10-5 Banded Bar Dips
Intermediate: 115/75; 15-10-5 Ring Dips or Banded Dips
Advanced: Rx		 11m 59s
Workout Scaled
Thomas Marchione 10/03/2017 Vintage CrossFit None 3 Attempts at Max Rep Overhead Squat at Bodyweight
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx
 19 reps
Performed as RX
Thomas Marchione 10/02/2017 Vintage CrossFit None Back Squat 1RM 255 lbs
Performed as RX
Thomas Marchione 10/02/2017 Vintage CrossFit None 4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time		 4m 06s
Workout Scaled
Thomas Marchione 10/01/2017 Vintage CrossFit None 5x10 Dumbbell Bench Press 50 lbs
Performed as RX
Thomas Marchione 10/01/2017 Vintage CrossFit None 30-24-18 Dumbbell Snatch 50/35
15-12-9 Bar Muscle Up

Beginner: 35/20; Burpee Jumping Pull Up
Intermediate: 40/25; Burpee Chest to Bar Pull Up or scale Bar MU reps to 9-6-3
Advanced: Rx		 9m 51s
Workout Scaled
Thomas Marchione 09/29/2017 Vintage CrossFit None 4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time. 		14m 44s
Workout Scaled
Thomas Marchione 09/29/2017 Vintage CrossFit None Back Squat
4x4 @ 70%		 185 lbs
Performed as RX
Thomas Marchione 09/28/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Squat Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS		 175 lbs
Performed as RX
Thomas Marchione 09/28/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
20/12 Calories on Bike
10 Squat Cleans 155/105lbs
Max Calorie Row in remaining time
Rest 3:00

Beginner: 105/75
Intermediate: 135/95
Advanced: Rx

Score is calories on rower		 47 reps
Workout Scaled
Thomas Marchione 09/27/2017 Vintage CrossFit None Deadlift
5x1 @75-80%		 295 lbs
Performed as RX
Thomas Marchione 09/25/2017 Vintage CrossFit None AMRAP 20 Minutes
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m

Beginner: 115/75; 2 Rope Climbs to 10' or 6 pullups with rope clamp; 600m run
Intermediate: 155/105; 2 Rope Climbs
Advanced: Rx		 4 rounds 2 reps
Workout Scaled
Thomas Marchione 09/25/2017 Vintage CrossFit None Back Squat
5x5 @ 60%		 135 lbs
Performed as RX
Thomas Marchione 09/21/2017 Vintage CrossFit None Strength/Oly
Pause Power Position (aka Hip Position) Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 85%+
Heavier than 9/7/2017		 95 lbs
Performed as RX
Thomas Marchione 09/21/2017 Vintage CrossFit None 3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.		 14m 19s
Workout Scaled
Thomas Marchione 09/20/2017 Vintage CrossFit None 4 Rounds
6 Deadlifts 275/185lbs
1 Legless Rope Climb
20 Sit Ups

Beginner: 155/105; 6/4 Calorie Ski instead of rope climb
Intermediate: 225/155; Legless to 10' or 12', use legs rest of the way up and down
Advanced: Rx		 8m 24s
Workout Scaled
Thomas Marchione 09/20/2017 Vintage CrossFit None Strict Press
2x10
then
3 Rep every 2:00 for 12 Minutes
AHAP

Compare to 9/10/2017		 105 lbs
Performed as RX
Thomas Marchione 09/19/2017 Vintage CrossFit None For Time
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups

Beginner: 24/18/12/6 Wall Balls with focus on hitting height standards; 8/6/4/2 Strict Chin Ups with smallest band possible
Intermediate: 32/24/16/8 Wall Balls with focus on hitting height standards; 8/6/4/2 strict chest to bar pull ups or 4/3/2/1 bar muscle ups
Advanced: Rx, no more than 1 break per set of wall balls, no singles on muscle ups		 8m 26s
Workout Scaled
Thomas Marchione 09/19/2017 Vintage CrossFit None Deadlift
4x2

As heavy as possible with full control back to the ground. Compare to 8/29/2017		 295 lbs
Performed as RX
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