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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 09/15/2017 Vintage CrossFit None Back Squat
3x3 @87.5%		 225 lbs
Performed as RX
Thomas Marchione 09/15/2017 Vintage CrossFit None AMRAP 20 Minutes
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20""
15/10 Calorie Row

Beginner: Hang Squat Snatch 65/45; 16/12" Jumps to Plates
Intermediate: 85/60#
Advanced: Rx		 4 rounds 15 reps
Workout Scaled
Thomas Marchione 09/14/2017 Vintage CrossFit None Run 400m x 4
Rest 3:00		 4m 34s
Workout Scaled
Thomas Marchione 09/14/2017 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 (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Jerk the last rep
NO FAILS		 155 lbs
Performed as RX
Thomas Marchione 09/13/2017 Vintage CrossFit None 3 Rounds
Run 600m
15 DB Snatch 50/35lbs
15 Push Ups		 11m 31s
Workout Scaled
Thomas Marchione 09/13/2017 Vintage CrossFit None Strict Press
2x10
then
1 Rep every :90 for 12 Minutes
AHAP		 110 lbs
Performed as RX
Thomas Marchione 09/11/2017 Vintage CrossFit None AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx		 10 rounds 4 reps
Workout Scaled
Thomas Marchione 09/11/2017 Vintage CrossFit None Back Squat
5x5 @77.5%		 190 lbs
Performed as RX
Thomas Marchione 09/07/2017 Vintage CrossFit None WOD
AMRAP 4 Minutes x 3
Rest 2:00

Run 400m
20 KB Swings 53/35lbs
Max HSPU in remaining time

Beginner: 300m run; 12 KBS 35/26; Wall Walks
Intermediate: Reduced ROM HSPU
Advanced: Rx

Score is HSPU reps		 24 reps
Workout Scaled
Thomas Marchione 09/06/2017 Vintage CrossFit None Deadlift
5x1
As heavy as possible with total control back to the floor		 305 lbs
Performed as RX
Thomas Marchione 09/03/2017 Vintage CrossFit None Bike @ 20 calories
3 rounds
Score is fastest round 		0m 25s
Performed as RX
Thomas Marchione 09/03/2017 Vintage CrossFit None 20 min AMRAP
1 Power Clean
1 Front Squat
1 Hang Squat Clean
1 Jerk		 22 rounds 0 reps
Performed as RX
Thomas Marchione 08/31/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
NO FAILS

Advanced: Jerk the final rep of each set		 135 lbs
Performed as RX
Thomas Marchione 08/31/2017 Vintage CrossFit None Teams of 3, Rotating every 25/20 Cals
Five Rounds each Bike 25/20 Cals

Beginner: 18/12 Cals

Target is <:90 per round		 5m 55s
Performed as RX
Thomas Marchione 08/30/2017 Vintage CrossFit None AMRAP 20 Minutes
Run 400m
20 Wallballs 20/14lbs
10 HSPU

Beginner: 15 Wall Balls 14 to 10/10 to 9; 2 Wall Walks or 6 HSPU with reduced ROM
Intermediate: Reduce HSPU ROM and reps to allow 3 sets or less per round
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
Thomas Marchione 08/30/2017 Vintage CrossFit None Strict Press
2x10

then

2 Rep every 2:00
AHAP for 12:00		 105 lbs
Performed as RX
Thomas Marchione 08/28/2017 Vintage CrossFit None Back Squat
5x5 @72.5%		 175 lbs
Performed as RX
Thomas Marchione 08/28/2017 Vintage CrossFit None Bench
5x5 @ 80% of 5RM		 115 lbs
Performed as RX
Thomas Marchione 08/28/2017 Vintage CrossFit None 50 strict pull-ups
12min cap		 8m 13s
Performed as RX
Thomas Marchione 08/23/2017 Vintage CrossFit None 8 Rounds
4 Front Squats 185/115lbs
8 Bar Facing Burpees

Beginner: 115/75 from rack; Paralette for burpees
Intermediate: 155/105
Advanced: Rx
 12m 05s
Workout Scaled
Thomas Marchione 08/23/2017 Vintage CrossFit None Strict Press
2x10 @ 50-60% 1RM

then

1 Rep every :90
As heavy as possible for 12:00
 100 lbs
Performed as RX
Thomas Marchione 08/22/2017 Vintage CrossFit None AMRAP 10 Minutes
9 Toes to Bar
6 DB Thrusters 50/35lbs
3 Muscle Ups

Beginner: 9 Hanging Knee Raises; 20/10#; 3 Ring Rows + 3 Push Ups
Intermediate: 3-5 T2B; 35/20#; 3 Banded Ring Transitions or Strict Ring Dips
Advanced: Rx
Competitor: Unbroken		 6 rounds 5 reps
Workout Scaled
Thomas Marchione 08/22/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor		 305 lbs
Performed as RX
Thomas Marchione 08/21/2017 Vintage CrossFit None Back Squat
5x5 @70%		 195 lbs
Performed as RX
Thomas Marchione 08/20/2017 Vintage CrossFit None With a partner, for total time
2 rounds each
60 heavy jump rope
30 Wall Balls
then
2 rounds each
20/15 Cal Bike
50' DB Lunges, 50s/35s		 28m 05s
Performed as RX
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