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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 01/08/2013 Vintage CrossFit None Hang Squat Snatch + Overhead Squat
Back Squat 5-5-5		 60-70-75-775.f-77.5f-77.5 kgs
125-130-135(3) kgs
Performed as RX
Dennis Sukholutsky 01/08/2013 Breakaway Speed None 7 rounds for time of:
10 wall ball shots
10 pullups		 5m 03s
Performed as RX
Dennis Sukholutsky 01/07/2013 Vintage CrossFit None AirDyne 50 calories
10 Snatch, 135#
AirDyne 40 calories
8 snatch
AirDyne 30 calories
6 snatch
AirDyne 20 calories
4 snatch
AirDyne 10 calories
2 snatch		 14m 13s
Performed as RX
Dennis Sukholutsky 01/06/2013 Vintage CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 22m 01s
Performed as RX
Dennis Sukholutsky 01/04/2013 Vintage CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 11 rounds 2 reps
Performed as RX
Dennis Sukholutsky 01/03/2013 CrossFit.com CrossFit.com 121221 Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows		 8m 39s
Performed as RX
Dennis Sukholutsky 01/03/2013 Breakaway Speed None Snatch 1-1-1-1-1
Back Squat 3-3-3-3-3		 60-65-70-75-80-85f-85f-85f kgs
100-120-130-135-137.5 kgs
Performed as RX
Dennis Sukholutsky 01/02/2013 Vintage CrossFit None For time:
10 Thrusters, 135#
50 Dbl Unders
8 Thrusters
40 Dbl Unders
6 Thrusters
30 Dbl Unders
4 Thrusters
20 Dbl Unders
2 Thrusters
10 Dbl Unders		 5m 01s
Performed as RX
Dennis Sukholutsky 12/30/2012 Lamar High School None 15 rounds for distance of:
Run 20 seconds
Rest 40 seconds		 1.15 mi
Performed as RX
Dennis Sukholutsky 12/29/2012 Vintage CrossFit None Back Squat 5-5-5-5-5 100-105-120-125-130-132.5(3) kgs
Performed as RX
Dennis Sukholutsky 12/29/2012 Breakaway Speed None 3 rounds for time of:
20 GHD Situps
20 Back extensions		 4m 39s
Performed as RX
Dennis Sukholutsky 12/28/2012 Vintage CrossFit None 400m run
45 wall ball shots, 10 ft target (20/14)
30 med ball situps
15 box jump overs 24/20"
400m run with med ball
15 box jump overs
30 med ball situps
45 wall ball shots
400m run		 13m 43s
Performed as RX
Dennis Sukholutsky 12/27/2012 Vintage CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box		 7 rounds 3 reps
Performed as RX
Dennis Sukholutsky 12/20/2012 Breakaway Speed CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 11 rounds 15 reps
Performed as RX
Dennis Sukholutsky 12/18/2012 Fleming Park CrossFit.com 121119 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 4 rounds 280 reps
Performed as RX
Dennis Sukholutsky 12/17/2012 Breakaway Speed CrossFit.com 121024 21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle		 7m 27s
Performed as RX
Dennis Sukholutsky 12/16/2012 Breakaway Speed None 3 rounds for time of:
20 yard overhead walking lunge, 45# plate
25 burpees (3" high target)
20 yard overhead walking lunge, 45# plate
5 Hang Power Clean, 225#		 17m 27s
Performed as RX
Dennis Sukholutsky 12/15/2012 Memorial Park None 2.86 mile trail run with dog 30m 12s
Performed as RX
Dennis Sukholutsky 12/14/2012 Breakaway Speed None 3 rounds for time of:
10 deadlifts, 315#
10m handstand walk
20 pistols
10m handstand walk		 16m 38s
Performed as RX
Dennis Sukholutsky 12/14/2012 Breakaway Speed None Power Snatch + Hang Snatch, 10 reps on 40s clock
Power Clean + Hang Squat Clean + Push Press, 10 reps on 50s clock
Back Squat 3-3-3-3-3		 70 kgs
85 kgs
132.5 kgs
Performed as RX
Dennis Sukholutsky 12/13/2012 Vintage CrossFit None As many rounds as possible in 10 minutes of ascending ladder:
2-4-6-8-etc
Kettlebell Swing, 2 pood
Burpee box jump overs		 14 rounds 1 reps
Performed as RX
Dennis Sukholutsky 12/12/2012 Pumpkin Park Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 20m 35s
Performed as RX
Dennis Sukholutsky 12/11/2012 Breakaway Speed 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 4m 22s
Performed as RX
Dennis Sukholutsky 12/10/2012 Breakaway Speed None 1) 7X1 3 Position Snatch (low to high) heaviest possible, rest 60 seconds
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) heaviest possible, rest 60 seconds
3) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% rest as needed.
4) Front Squat: 7X2 @ 70% rest exactly 40 seconds		 45-60-65-65-70-70f-70f kgs
80-80-90-90-90-90-90f kgs
112.5-130-130f kgs
90-90-90-90-90-90-90 kgs
Performed as RX
Dennis Sukholutsky 12/10/2012 Breakaway Speed None 4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1		 11m 08s
Performed as RX
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