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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 02/06/2017 Vintage CrossFit None Conditioning/Strength
4 rounds
Run 200m
5 Touch and Go Power Clean + Jerk
Rest 2:00		 95 lbs
Performed as RX
Thomas Marchione 02/02/2017 Vintage CrossFit None 3 rounds
Ski 15/10 Calories
Unbroken Kettlebell Swings
Rest 3:00
Beginner: 15 Kettlebell Swings
Intermediate: 20 Kettlebell Swings
Advanced: 30 Kettlebell Swings		 45 reps
Performed as RX
Thomas Marchione 02/02/2017 Vintage CrossFit None 30-20-10 reps for time of:
Pullups (Advanced Chest to Bar)
60m-40m-20m sandbag front rack walking lunge (20m = 1 gym length)
Row 500m after each round		 23m 27s
Workout Scaled
Thomas Marchione 02/01/2017 Vintage CrossFit None 12 minutes to build to a heavy complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat		 85 lbs
Performed as RX
Thomas Marchione 02/01/2017 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 22m 27s
Workout Scaled
Thomas Marchione 02/01/2017 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 22m 27s
Workout Scaled
Thomas Marchione 01/31/2017 Vintage CrossFit None Ring Muscle Up Pulling
Beginner: EMOM 6 - 4-8 Ring Rows or Hinge Rows
Intermediate: 5 rounds of 5 ring pullups with hold at the top
Advanced: 5 rounds of 3 sets of 2 ring pull-ups with hold at the top + 1 ring muscle up		 36 reps
Workout Scaled
Thomas Marchione 01/31/2017 Vintage CrossFit None 2 rounds for time (20 minute cap)
30 Deadlifts, 225/155
30 Wall Balls
30 Calorie Row
30 Handstand Push Ups		 20m 00s
Performed as RX
Thomas Marchione 01/30/2017 Vintage CrossFit None 4 rounds for reps
Bike 20/14 Cal (Scale to 15/10 Cal)
Max double unders in remaining time
Rest 2:00		 36 reps
Performed as RX
Thomas Marchione 01/30/2017 Vintage CrossFit None 12-9-6-3
Shoulder to Overhead 185/125
8-6-4-2
Bar Muscle Ups		 7m 07s
Workout Scaled
Thomas Marchione 01/28/2017 Vintage CrossFit None Squat pyramid
10 OHS
20 Front Squat
30 Back Squat
40 Air Squat
95lbs		 8m 14s
Performed as RX
Thomas Marchione 01/28/2017 Vintage CrossFit None 5k row 23m 25s
Performed as RX
Thomas Marchione 01/26/2017 Vintage CrossFit None Bike 20/15 Cal
20 Clean and Jerks, 165/110
Bike 20/15 Cal		 8m 09s
Performed as RX
Thomas Marchione 01/26/2017 Vintage CrossFit None 12 minutes to build to a heavy power clean + push/power jerk 135 lbs
Performed as RX
Thomas Marchione 01/24/2017 Vintage CrossFit None 30-24-18 Overhead Squats 95/65
15-12-9 Bar Facing Burpees		 12m 23s
Workout Scaled
Thomas Marchione 01/24/2017 Vintage CrossFit None Snatch Balance (from the rack)
12 minutes to build to a heavy rep or practice the lift		 65 lbs
Performed as RX
Thomas Marchione 01/23/2017 Vintage CrossFit None 4 sets
Run 200m
4 Deadlift + 3 Power Cleans + 2 Front Squats
Rest :90		 115 lbs
Performed as RX
Thomas Marchione 01/21/2017 Vintage CrossFit None 5 rounds
2 minutes per round
250 meter row
Max pull-ups
1 minute rest		 39 reps
Performed as RX
Thomas Marchione 01/19/2017 Vintage CrossFit None 3 rounds for total reps
AMRAP 3
Row 500/400m
Max reps double unders in remaining time
Rest 3:00		 25 reps
Performed as RX
Thomas Marchione 01/19/2017 Vintage CrossFit None EMOM 10
1 Squat Clean (60-80% 1RM on 1/4/2017)
4-8 Toes to Bar		 135 lbs
Performed as RX
Thomas Marchione 01/18/2017 Vintage CrossFit None For time
Bike 40/25 Cal
4 Rope Climbs
Rest 4:00
Bike 30/20 Cal
3 Rope Climbs
Rest 2:00
Bike 20/15 Cal
2 Rope Climbs		 14m 54s
Workout Scaled
Thomas Marchione 01/17/2017 Vintage CrossFit None 7 rounds for time of
9 Pullups (Advanced C2B)
7 Push Press 115/75		 15m 19s
Workout Scaled
Thomas Marchione 01/17/2017 Vintage CrossFit None Conditioning/Strength
Ski 250m/200m
10 Deadlifts (Touch and go)
Suggest using 60-70% of 3RM established on 12/30/2016
Rest 2-3 minutes between rounds		 185 lbs
Performed as RX
Thomas Marchione 01/16/2017 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
30 Wall Balls (scale to 20)
15 Hang Power Cleans 135/95 (Advanced 155/105)		 16m 37s
Workout Scaled
Thomas Marchione 01/16/2017 Vintage CrossFit None 5 rounds
Run 200m
6-10 Ring Dips (Advanced 3-6 Ring Muscle Ups in one set or 1-2 single muscle ups)
Rest :60		 40 reps
Performed as RX
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