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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 12/06/2016 Vintage CrossFit None 1000m row
50 Wall Balls (20/14)
30 Toes to bar		 8m 48s
Workout Scaled
Thomas Marchione 12/05/2016 Vintage CrossFit None Split Jerk 1RM 165 lbs
Performed as RX
Thomas Marchione 12/05/2016 Vintage CrossFit None AMRAP 8 Minutes
80/60 Heavy Jump Rope Buy In
then
6 Burpee Box Jumps 30/24"
12 Kettlebell Swings, 70/53		 3 rounds 1 reps
Workout Scaled
Thomas Marchione 12/01/2016 Vintage CrossFit None For total time:
Run 800m
15 Shoulder to Overhead, 155/105
15 Chest to Bar Pullups
Rest 2:00
Run 800m
12 Shoulder to Overhead, 155/105
12 Chest to Bar Pullups
Rest 2:00
Run 800m
9 Shoulder to Overhead, 155/105
9 Chest to Bar Pullups
 28m 31s
Workout Scaled
Thomas Marchione 12/01/2016 Vintage CrossFit None Squat Clean
3x5 reps hip squat clean - empty bar or light weight
then
4x3 reps hang squat clean with 2-sec pause just above the knee @ medium weight (60-70% 1RM squat clean) - not dropping between reps		 125 lbs
Performed as RX
Thomas Marchione 11/30/2016 Vintage CrossFit None AMRAP 3
21 Overhead Squats 95/65
21 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats 95/65
18 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats 95/65
15 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats 95/65
12 Lateral over the rower burpees
Max Calorie Row		 26 reps
Workout Scaled
Thomas Marchione 11/29/2016 Vintage CrossFit None 2 rounds for time of:
4 Rope Climbs
12 Front Squats, 185/125 - from the floor
24 Ring Push Ups		 10m 55s
Workout Scaled
Thomas Marchione 11/29/2016 Vintage CrossFit None Squat Snatch
3 sets, climbing in weight
2 Hip Snatch High Pull + 1 Hip Squat Snatch
then
3 sets, climb in weight if positions look good otherwise focus on position rather than weight
2 reps high hang squat snatch with 2-sec pause just below the knee (stand up all the way, lower to the knee and hold, then perform hang squat snatch) - drop between reps		 75 lbs
Performed as RX
Thomas Marchione 11/28/2016 Vintage CrossFit None Split Jerks (last training day before 1RM next week)
2 sets
3 jerk balance + 3 split jerks, empty or light bar
then
6 sets of 2 split jerk		 145 lbs
Performed as RX
Thomas Marchione 11/28/2016 Vintage CrossFit None 5 rounds for time of:
4 Bar Muscle Ups
8 Alternating Front Rack Lunge steps 95/65
16 Box Jumps, 24/20		 15m 35s
Workout Scaled
Thomas Marchione 11/26/2016 Vintage CrossFit None AMRAP 8
10 Thrusters, 115/75
15 Toes to Bar
50 Double Unders		 2 rounds 3 reps
Workout Scaled
Thomas Marchione 11/25/2016 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 33m 09s
Performed as RX
Thomas Marchione 11/23/2016 Vintage CrossFit None 3 rounds for total reps
:60 burpees to 6" target
:60 rest		 41 reps
Performed as RX
Thomas Marchione 11/23/2016 Vintage CrossFit None AMRAP 9
15 Pullups
12 Box Jumps, 24/20"
9 Deadlifts, 185/125
6 Hang Power Cleans, 185/125
3 Push Jerks, 185/125		 2 rounds 0 reps
Workout Scaled
Thomas Marchione 11/22/2016 Vintage CrossFit None For time
Row 1000m
then
5 rounds
20 Wall Balls
5 Ring Muscle Ups or 10 Ring Dips		 17m 10s
Workout Scaled
Thomas Marchione 11/22/2016 Vintage CrossFit None Split Jerks
2 sets
3 jerk balance + 3 split jerks, light or empty bar
then
5 sets
3 split jerks, heavier than Thursday		 115 lbs
Performed as RX
Thomas Marchione 11/21/2016 Vintage CrossFit None For time
Run 1200m
Bike 1200m/900m
40 Kettlebell Swings, 53/35
Run 600m
Bike 600m/450m
20 Kettlebell Swings		 17m 48s
Performed as RX
Thomas Marchione 11/21/2016 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 75-85% 1RM 175 lbs
Performed as RX
Thomas Marchione 11/17/2016 Vintage CrossFit None Split Jerks
3 sets
3 Jerk Balance + 3 Split Jerks (light to medium weight)
4 sets
3 Split Jerks - heavier than Monday		 105 lbs
Performed as RX
Thomas Marchione 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 9 rounds 2 reps
Performed as RX
Thomas Marchione 11/16/2016 Vintage CrossFit None 30-20-10
Bike for calories (F 21-14-7)
Shoulder to Overhead 95/65
3-2-1 Rope Climbs		 14m 48s
Workout Scaled
Thomas Marchione 11/16/2016 Vintage CrossFit None Bench Press 5-5
Bench Press 3-3
Bench Press 1-1-1		 135 lbs
Performed as RX
Thomas Marchione 11/15/2016 Vintage CrossFit None 5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 Low Hang Squat Snatch		 75 lbs
Performed as RX
Thomas Marchione 11/15/2016 Vintage CrossFit None AMRAP 15
60 Double Unders
30 Wall Balls
15 Deadlifts 245/165		 2 rounds 42 reps
Workout Scaled
Thomas Marchione 11/14/2016 Vintage CrossFit None With a partner
Row 1000m/800m each
Row 750/600m each
Row 500/400m each
Row 250/200m each		 21m 24s
Performed as RX
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