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Athlete Date Sort Location Workout Name Description Results
Thomas Marchione 01/02/2018 Vintage CrossFit None Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off		 51 reps
Performed as RX
Thomas Marchione 01/02/2018 Vintage CrossFit None 12 Rounds Alternating with a Partner
10 Thrusters 95/65lbs
30 Double Unders
*Switch after full rounds*


Scale the weight so all six rounds of thrusters can be completed unbroken. Rounds should be fast!

Beginner: 55/35
Intermediate: 75/50
Advanced: Rx
Competitor: 115/75		 12m 14s
Workout Scaled
Thomas Marchione 12/30/2017 Vintage CrossFit None Push Jerk 5x4 @ 75% 130 lbs
Performed as RX
Thomas Marchione 12/29/2017 Vintage CrossFit None Deadlift
15-15-15		 185 lbs
Performed as RX
Thomas Marchione 12/29/2017 Vintage CrossFit None AMRAP 3 Minutes x 3
Rest 2:00
7 Sumo Deadlift High Pull 135/95lbs
7 Lateral Burpees over the bar
7 Push Press

The Push Press should be Unbroken. Break up the SDLHP once necessary to maintain quick tempo. This should be a fast-paced sprint, every round, while maintaining proper positions. Don't game the first two intervals.

Beginner: 95/65
Intermediate: 115/80
Advanced: Rx

Score is total reps		 103 reps
Workout Scaled
Thomas Marchione 12/27/2017 Vintage CrossFit None AMRAP 12 Minutes
20 Front Squats 135/95lbs
20 Box Jump Overs 24/20
20 Pull Ups

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx		 1 rounds 46 reps
Workout Scaled
Thomas Marchione 12/27/2017 Vintage CrossFit None Back Squat 5x5 at 90% of Last week's 5RM 185 lbs
Performed as RX
Thomas Marchione 12/26/2017 Vintage CrossFit None Power Clean Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off

Move well > Move heavy.		 35 reps
Performed as RX
Thomas Marchione 12/26/2017 Vintage CrossFit None AMRAP 15 Minutes
2 Rope Climbs
6 OHS 155/105lbs
12/9 Calorie Bike

The OHS should be heavy but unbroken.

Beginner: 1 30' Sled Pull; 85/55; 8/6 Calorie Bike
Intermediate: 115/80; Lower height rope climb
Advanced: Rx		 5 rounds 0 reps
Workout Scaled
Thomas Marchione 12/22/2017 Vintage CrossFit None 21-15-9
Hang Squat Snatch 95/65lbs
Ring Dips

Beginner: 55/35; 15-10-5 Perfect Push Ups
Intermediate: 75/50; 15-10-5 Ring Push Ups with straight body
Advanced: Rx

Time domain for the WOD should be <10:00		 9m 40s
Workout Scaled
Thomas Marchione 12/22/2017 Vintage CrossFit None Push Jerk
5x5 @ 70%		 120 lbs
Performed as RX
Thomas Marchione 12/21/2017 Vintage CrossFit None 5 Rounds
6 D-Ball Cleans 100/70
6 Muscle Ups
12 Bar Facing Burpees
Rest 1:00

Beginner: 50/30; 9/6 Calorie Ski
Intermediate: 70/50; 6 Banded Ring Transitions or 9 Ring Dips
Advanced: Rx		 14m 50s
Workout Scaled
Thomas Marchione 12/21/2017 Vintage CrossFit None Deadlift
12-12-12
As heavy as possible with full control		 215 lbs
Performed as RX
Thomas Marchione 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time		 13 reps
Workout Scaled
Thomas Marchione 12/19/2017 Vintage CrossFit None Back Squat 5RM 225 lbs
Performed as RX
Thomas Marchione 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 12m 39s
Workout Scaled
Thomas Marchione 12/18/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
 115 lbs
Performed as RX
Thomas Marchione 12/15/2017 Vintage CrossFit None Push Jerk
5x5 @ 65%		 115 lbs
Performed as RX
Thomas Marchione 12/15/2017 Vintage CrossFit None AMRAP 7 Minutes
100/75 Calories on Row or 80/55 Cal on Bike
Max Wallballs in remaining time 20/14lbs

5 minute cap for row/bike!

Beginner: 75/50 Calorie Row or 60/40 Cal Bike; 14/10 to Rx target height
Intermediate/Advanced: Rx

Score is calories + wall ball reps		 111 reps
Performed as RX
Thomas Marchione 12/13/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 75 lbs
Performed as RX
Thomas Marchione 12/13/2017 Vintage CrossFit None 5 Rounds
:60 Max Chest to Bar Pullups
:60 Rest
:60 Max Thruster 135/95lbs
:60 Rest

Beginner: Ring Rows; 85/55
Intermediate: Chin over Bar Pull Ups; 100/70
Advanced: 115/80
Competitor: Ring Muscle Ups		 67 reps
Performed as RX
Thomas Marchione 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 205 lbs
Performed as RX
Thomas Marchione 12/11/2017 Vintage CrossFit None Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus. 		40 reps
Performed as RX
Thomas Marchione 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx
 3 rounds 9 reps
Workout Scaled
Thomas Marchione 12/08/2017 Vintage CrossFit None Push Jerk 1RM 175 lbs
Performed as RX
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