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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 14m 29s
Performed as RX
Thomas Marchione 08/06/2018 Vintage CrossFit None Deadlift 1RM 375 lbs
Performed as RX
Thomas Marchione 04/05/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx		 12m 35s
Performed as RX
Thomas Marchione 04/05/2018 Vintage CrossFit None Power Clean 1RM 185 lbs
Performed as RX
Thomas Marchione 04/04/2018 Vintage CrossFit None AMRAP 20:00

30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 5 rounds 2 reps
Workout Scaled
Thomas Marchione 04/04/2018 Vintage CrossFit None Split Jerk 1RM 175 lbs
Performed as RX
Thomas Marchione 04/03/2018 Vintage CrossFit None 1RM Snatch 105 lbs
Performed as RX
Thomas Marchione 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 14m 59s
Workout Scaled
Thomas Marchione 03/30/2018 Vintage CrossFit None 6 Sets
5 T&G Power Cleans
into
6 Front Rack Walking Lunges
Increase weight every 2 sets		 105 lbs
Performed as RX
Thomas Marchione 03/30/2018 Vintage CrossFit None With a Partner
AMRAP in 20 Minutes
4 Squat Snatch 115/80lbs
12 Toes to Bar
12/8 Calorie Bike

Alternate movements

Beginner: 75/45#; Hanging Knee Raises
Intermediate: 95/65#
Advanced: Rx
Competitor: 155/105		 5 rounds 10 reps
Workout Scaled
Thomas Marchione 03/27/2018 Vintage CrossFit None Push Press 3-3-3-3-3 145 lbs
Performed as RX
Thomas Marchione 03/27/2018 Vintage CrossFit None For Time
200m Run
5 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 50/35
15 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
25 Pullups
30 Single Arm Dumbbell Push Press
200m Run

Time Cap: 15 minutes

Beginner: 5 Strict Pull Ups; 15 Banded Pull Ups; 25 Ring Rows; 30/15#
Intermediate: 5 Chest to Bar Pull Ups; 15 Pull Ups; 25 Ring Rows; 40/25#
Advanced: Rx
Competitor: 10 Bar MU; 20 C2B; 30 Pull Ups		 11m 03s
Workout Scaled
Thomas Marchione 03/20/2018 Vintage CrossFit None 3 Rounds
25 Thrusters
25/20 Calorie Row
Rest 2:00

Push yourself to row hard and stay unbroken on the thrusters!

Round 1: 45/35
Round 2: 75/55
Round 3: 95/65

Beginner: 20 Thrusters, 35/15, 50/25, 65/35, 20/15 Calorie Row
Intermediate+: Rx		 11m 16s
Workout Scaled
Thomas Marchione 03/20/2018 Vintage CrossFit None Back Squat 4-4-4-4
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 1		 185 lbs
Performed as RX
Thomas Marchione 03/19/2018 Vintage CrossFit None AMRAP 10:00
2 Power Cleans 195/125lbs
8 Box Jump Over 24/20"
12/8 Calorie Row

Target: 4+ rounds for everyone, 5+ for advanced.

Beginner: 115/75; 20/16" Box Jump Overs
Intermediate: 155/105
Advanced: Rx		 4 rounds 10 reps
Workout Scaled
Thomas Marchione 03/19/2018 Vintage CrossFit None Squat Snatch 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 3		 95 lbs
Performed as RX
Thomas Marchione 03/14/2018 Vintage CrossFit None AMRAP 18:00
50/35 Calorie Bike or Row
50 Air Squat
35/25 Calorie Bike or Row
35 Wall Balls 20/14lbs
20/15 Calorie Row or Bike
20 Thrusters 95/65lbs

Beginner: Machine Calories: 30/20, 20/12, 10/6; 14/10# Wall Balls; 65/45 Thrusters
Intermediate: 75/55 Thrusters
Advanced: Rx		 1 rounds 5 reps
Workout Scaled
Thomas Marchione 03/14/2018 Vintage CrossFit None Split Jerk 2-2-2-2-2-2
The 4th & 5th sets should be heavy. Lower the weight to moderate for the final set.		 135 lbs
Performed as RX
Thomas Marchione 03/13/2018 Vintage CrossFit None 21-15-9-15-21
Wall Balls 20/14lbs
Push Ups
Sit Ups

Beginner: 14/10#; Box Push Ups or Banded Push Ups
Intermediate/Advanced: Rx
Competitor: 30/20# WB		 13m 37s
Workout Scaled
Thomas Marchione 03/13/2018 Vintage CrossFit None Front Squat
5x3
(Start around 85%)		 145 lbs
Performed as RX
Thomas Marchione 03/12/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 2		 175 lbs
Performed as RX
Thomas Marchione 03/12/2018 Vintage CrossFit None 4 Rounds
15 Burpee Box Jump Overs 24/20"
20 OHS 75/55lbs


Time Cap: 15 minutes

Focus on moving smoothly through the BBJO, eliminate extra steps between reps. OHS should be in 3 sets or less the entire time.

Beginner: 12 Burpee Box Jump Overs; Step Ups Allowed; 45/35 OHS
Intermediate: Rx BBJO, 15 OHS
Advanced: Rx
Competitor: 30 OHS 75/55		 14m 23s
Workout Scaled
Thomas Marchione 03/08/2018 Vintage CrossFit None AMRAP 15:00
50 Double Unders
15 Hang Power Cleans 95/65lbs
15/12 Calorie Row

The goal is moving continuously for 15 minutes. The barbell should be light enough to perform the cleans in 2 sets or less. Scale Double Under volume to allow you to complete them under 1:00 consistently.

Beginner: 3 sets of 25 singles + 1 DU Attempt; 75/45
Intermediate: 20-30 Double Unders
Advanced: Rx		 3 rounds 35 reps
Workout Scaled
Thomas Marchione 03/08/2018 Vintage CrossFit None EMOM 10 Minutes
1 Squat Clean and Jerk
80% 		135 lbs
Performed as RX
Thomas Marchione 03/07/2018 Vintage CrossFit None For time
150 Wall Balls
*On the minute starting at 1:00 perform 4 Burpees*

Time cap: 20:00

Beginner: 120 Wall Balls, 14/10# to 10/9'; 2 Burpees
Intermediate: 3 Burpees
Advanced: Rx		 8m 58s
Workout Scaled
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