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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 12/08/2017 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. 		8m 40s
Workout Scaled
Thomas Marchione 12/07/2017 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 18 reps
Performed as RX
Thomas Marchione 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 105 lbs
Performed as RX
Thomas Marchione 12/06/2017 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 11m 14s
Performed as RX
Thomas Marchione 12/05/2017 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 30s
Workout Scaled
Thomas Marchione 12/05/2017 Vintage CrossFit None Back Squat 5RM 225 lbs
Performed as RX
Thomas Marchione 12/04/2017 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 12/04/2017 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 100 reps
Workout Scaled
Thomas Marchione 11/30/2017 Vintage CrossFit None Clean and Jerk 1RM 185 lbs
Performed as RX
Thomas Marchione 11/30/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 8m 18s
Performed as RX
Thomas Marchione 11/29/2017 Vintage CrossFit None Push Press 1RM 175 lbs
Performed as RX
Thomas Marchione 11/28/2017 Vintage CrossFit None For Time
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups		 6m 47s
Workout Scaled
Thomas Marchione 11/28/2017 Vintage CrossFit None Back Squat 3RM 250 lbs
Performed as RX
Thomas Marchione 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 115 lbs
Performed as RX
Thomas Marchione 11/27/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 15m 00s
Workout Scaled
Thomas Marchione 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 31m 38s
Performed as RX
Thomas Marchione 11/22/2017 Vintage CrossFit None 5 Rounds
6 Front Squats 175/110lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :60

Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS		 10m 51s
Workout Scaled
Thomas Marchione 11/22/2017 Vintage CrossFit None Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)		 145 lbs
Performed as RX
Thomas Marchione 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		3 rounds 15 reps
Workout Scaled
Thomas Marchione 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 175 lbs
Performed as RX
Thomas Marchione 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%		 155 lbs
Performed as RX
Thomas Marchione 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#		 9m 41s
Workout Scaled
Thomas Marchione 11/15/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
Rest 2:00

10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups

Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx

Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.

Continue where you leave off each AMRAP		 3 rounds 9 reps
Workout Scaled
Thomas Marchione 11/15/2017 Vintage CrossFit None Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017		 145 lbs
Performed as RX
Thomas Marchione 11/14/2017 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single around 90%
then
10:00 - 20:00
5x3 @ 85%		 245 lbs
Performed as RX
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