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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 01/25/2018 Vintage CrossFit None AMRAP 6 Minutes x 2
Row 750m
30 Overhead Squats 95/65lbs
Max Toes to Bar in remaining time

Rest 4:00 between efforts

The overhead squats should be 3 sets or less for both rounds. Athletes should have at least one minute for the toes to bar. Commit to big sets of overhead squats!

Beginner: Row 600/500m; 20 Overhead Squats at 55/35; Hanging Knee Raise
Intermediate: 25 OHS @ 75/50
Advanced: Rx		 8 reps
Workout Scaled
Thomas Marchione 01/23/2018 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 00s
Workout Scaled
Thomas Marchione 01/23/2018 Vintage CrossFit None Back Squats
Choose a weight you believe you can hit for 8-15 reps (~70% 1RM)

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.
14 reps
Performed as RX
Thomas Marchione 01/22/2018 Vintage CrossFit None Every 2:00 until failure
15 Lateral Bar Burpees
10 Power Snatch 135/95lbs
(20 Minute Cap)

Snatches should be touch and go or light singles. Compare to Power Snatch intervals during Cycle three to pick appropriate weight. Scale to be able to reach the 10 minute mark.

Beginner: 10 Bar Burpees; 7 Power Snatches 95/55
Intermediate: 12 Bar Burpees; 8 Power Snatches 115/75
Advanced: Rx		 1 rounds 12 reps
Workout Scaled
Thomas Marchione 01/22/2018 Vintage CrossFit None AMRAP 10 Minutes
5 Deadlift 225/155lbs
10 Box Jumps 24/20"
15 Wallballs 20/14lbs

Beginner: 165/105; 20/16"; 14/10# to 10/9'
Intermediate: 195/125; Rx; Rx
Advanced: Rx
Competitor: 275/185		 3 rounds 15 reps
Performed as RX
Thomas Marchione 01/19/2018 Vintage CrossFit None 3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round.		 6m 33s
Workout Scaled
Thomas Marchione 01/19/2018 Vintage CrossFit None Push Jerk 1RM 185 lbs
Performed as RX
Thomas Marchione 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 23 reps
Performed as RX
Thomas Marchione 01/18/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 3 rounds 26 reps
Workout Scaled
Thomas Marchione 01/16/2018 Vintage CrossFit None Back Squat 5RM 245 lbs
Performed as RX
Thomas Marchione 01/16/2018 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 9m 00s
Workout Scaled
Thomas Marchione 01/15/2018 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 3 rounds 200 reps
Workout Scaled
Thomas Marchione 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 155 lbs
Performed as RX
Thomas Marchione 01/12/2018 Vintage CrossFit None Push Jerk
5x3 @ 85%		 147 lbs
Performed as RX
Thomas Marchione 01/10/2018 Vintage CrossFit None Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 85 lbs
Performed as RX
Thomas Marchione 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 210 lbs
Performed as RX
Thomas Marchione 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 3 rounds 7 reps
Workout Scaled
Thomas Marchione 01/08/2018 Vintage CrossFit None 5 Rounds
15 Box Jump Overs 24/20"
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#		 11m 18s
Workout Scaled
Thomas Marchione 01/08/2018 Vintage CrossFit None Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off		 135 lbs
Performed as RX
Thomas Marchione 01/06/2018 Vintage CrossFit None Push Jerk
5x4 @ 80% 		140 lbs
Performed as RX
Thomas Marchione 01/05/2018 Vintage CrossFit None Deadlift
9-9-9
*Heavier than week 1*
Compare to Thursday, December 14, 2017 		225 lbs
Performed as RX
Thomas Marchione 01/04/2018 Vintage CrossFit None Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets		 115 lbs
Performed as RX
Thomas Marchione 01/04/2018 Vintage CrossFit None 3 Rounds
2:00 Max Wallballs 20/14lbs
:60 Rest
2:00 Max Toes to Bar
:60 Rest


This WOD is unique, the goal should be repeatable sets if you are unable to do wall balls unbroken for the entire two minutes. For the Toes to bar, break them up early into manageable sets with a focus on minimizing rest between sets.


Beginner: 14/10# Wall Ball to 10/9' (emphasize staying consistent to target height!); Hanging Leg Raise to Hip level with focus on maintaining hollow swing rhythm
Intermediate/Advanced: Rx 		182 reps
Workout Scaled
Thomas Marchione 01/03/2018 Vintage CrossFit None Back Squat 5RM 235 lbs
Performed as RX
Thomas Marchione 01/03/2018 Vintage CrossFit None AMRAP 20 Minutes
12 Bar Facing Burpees
12 Power Snatch 75/55lbs
12 Pull Ups


Focus on steady movement and fast transitions. The goal is to keep your rounds near the same time the entire workout. The power snatch and pullups should be completed in 2-3 sets the whole time, no singles. Pick an appropriate weight and rep scheme.


Beginner: 45/35# (use 15# bar); 8 strict banded pullups in sets of 4
Intermediate: 8 pullups in sets of 2+ reps
Advanced: Rx
Competitor: 95/65; Chest to bar pullups
 3 rounds 18 reps
Performed as RX
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