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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 08/18/2017 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips

Time Cap 10 Min

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		 10m 00s
Workout Scaled
Thomas Marchione 08/18/2017 Vintage CrossFit None Deadlift 3RM 295 lbs
Performed as RX
Thomas Marchione 08/17/2017 Vintage CrossFit None For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6" Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups - no snaking push ups!
Intermediate: 100 DU; 50 Push Ups - no snaking push ups!
Advanced: Rx		 19m 55s
Workout Scaled
Thomas Marchione 08/17/2017 Vintage CrossFit None 3 Attempts at Max Rep Bodyweight Overhead Squat
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		 115 lbs
Performed as RX
Thomas Marchione 08/16/2017 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 6m 47s
Workout Scaled
Thomas Marchione 08/16/2017 Vintage CrossFit None Power Clean 1RM 195 lbs
Performed as RX
Thomas Marchione 08/14/2017 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 141 reps
Performed as RX
Thomas Marchione 08/14/2017 Vintage CrossFit None Back Squat 1RM 235 lbs
Performed as RX
Thomas Marchione 08/13/2017 Vintage CrossFit None 10 D-Ball Squat Cleans
Rest 1:00
10 D-Ball Squat Cleans		 3m 41s
Performed as RX
Thomas Marchione 08/13/2017 Vintage CrossFit None 4 RFT
25 GHD Situps
3 Rope Climbs
400m Run		 27m 40s
Workout Scaled
Thomas Marchione 08/10/2017 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.		 39 reps
Workout Scaled
Thomas Marchione 08/10/2017 Vintage CrossFit None 2016 Regionals Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/1055lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

Scaling: Plan your weights to start around 50-60% 1RM and finish around 90%. 		30 reps
Workout Scaled
Thomas Marchione 08/09/2017 Vintage CrossFit None Bench Press 5RM 145 lbs
Performed as RX
Thomas Marchione 08/09/2017 Vintage CrossFit None 3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC		 17m 29s
Workout Scaled
Thomas Marchione 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx

8 Minute Cap		 8m 00s
Workout Scaled
Thomas Marchione 08/08/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets		 18 reps
Performed as RX
Thomas Marchione 08/07/2017 Vintage CrossFit None Row 2k 9m 03s
Performed as RX
Thomas Marchione 08/07/2017 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		 3m 12s
Workout Scaled
Thomas Marchione 08/07/2017 Vintage CrossFit None Shoulder Press 1RM 120 lbs
Performed as RX
Thomas Marchione 08/06/2017 Vintage CrossFit None AMRAP 15
30 Squats
20 Handstand Push Ups
10 Deadlifts, 225/155

Beginner: 20 Squats; 10-15 Dumbbell Push Press or 3 Wall Walks; 135/95
Intermediate: 15 Reduced ROM Kipping HSPU; 185/125
Advanced: Rx		 3 rounds 28 reps
Workout Scaled
Thomas Marchione 08/06/2017 Vintage CrossFit None 2 rounds of 6 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) - empty bar
3 rounds of 3 empty or light split jerks (slightly heavier than last week)
5 sets of 2 heavy split jerks (heavier than last week)		 135 lbs
Performed as RX
Thomas Marchione 08/03/2017 Vintage CrossFit Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 95# lbs
Performed as RX
Thomas Marchione 08/03/2017 Vintage CrossFit None 1RM Power Clean & Push Jerk 165 lbs
Performed as RX
Thomas Marchione 08/02/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 36s
Workout Scaled
Thomas Marchione 08/02/2017 Vintage CrossFit None Power Snatch 1RM 120 lbs
Performed as RX
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