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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 08/06/2018 Vintage CrossFit None Deadlift 1RM 465 lbs
Performed as RX
Dennis Sukholutsky 08/06/2018 Vintage CrossFit None 30 Muscle Ups for time

Beginner: 50 Burpee Jumping Chin over Bar Pull Ups
Intermediate: 50 Burpee Chest to Bar Pull Ups
Advanced: Rx		 4m 28s
Performed as RX
Dennis Sukholutsky 08/01/2018 Vintage CrossFit None Max effort Dumbbell or Kettlebell Farmer's Holds

Hold at side until grip fails. Target is 2+ minutes.

Beginner: 50/35
Intermediate: 60/45
Advanced: 70/50		 3m 39s
Performed as RX
Dennis Sukholutsky 08/01/2018 Vintage CrossFit None 100' Unbroken Farmer's Carry
Find max weight, build across at least 3 sets		 180-205-210 lbs
Performed as RX
Dennis Sukholutsky 08/01/2018 Vintage CrossFit None Sumo Deadlift 3RM 410-415-425 lbs
Performed as RX
Dennis Sukholutsky 08/01/2018 Vintage CrossFit None Row 2000m 6m 41s
Performed as RX
Dennis Sukholutsky 07/31/2018 Vintage CrossFit None For Time
7-6-5-4-3-2-1
Muscle Ups
Complete 50 Double Unders before each round of Muscle Ups

15 Minute Cap		 9m 30s
Performed as RX
Dennis Sukholutsky 07/31/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 10 rounds 0 reps
Performed as RX
Dennis Sukholutsky 07/31/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 275 lbs
Performed as RX
Dennis Sukholutsky 07/30/2018 Vintage CrossFit None Find 1RM Box Squat 360 lbs
Performed as RX
Dennis Sukholutsky 07/30/2018 Vintage CrossFit None For Time
21-15-9
Shoulder to OH 135/95lbs
Toes to Bar
Row for Calories

Time cap: 10:00

The Shoulder to overhead and toes to bar should be completed in 3 sets or less each round, scale volume if needed to preserve intensity.

Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher
Intermediate: 115/75, possible scale volume to 18-12-6 reps
Advanced: Rx		 5m 22s
Performed as RX
Dennis Sukholutsky 07/30/2018 Vintage CrossFit None Run 3k 10m 42s
Performed as RX
Dennis Sukholutsky 07/25/2018 Vintage CrossFit None Sumo Deadlift
5x5 As Heavy As Possible
No Bounce - Silent		 335-345-355-365-375 lbs
Performed as RX
Dennis Sukholutsky 07/25/2018 Vintage CrossFit None For Time
100 Air Squats
10 Muscle Ups
80 Air Squats
8 Muscle Ups
60 Air Squats
6 Muscle Ups
40 Air Squats
4 Muscle Ups
20 Air Squats
2 Muscle Ups

The Muscle Ups should be performed in 3 sets or less per round. Scale volume 5-4-3-2-1 reps or 6-5-4-3-2

Beginner: 60/50/40/30/20 Squats; 10-8-6-4-2 Ring Rows + Push Ups
Intermediate: 10-8-6-4-2 Strict Pull Ups + Strict Ring Dips
Advanced: Rx or scale MU volume		 12m 32s
Performed as RX
Dennis Sukholutsky 07/25/2018 Vintage CrossFit None 10 Rounds
10/7 Cals on Bike
30 Double Unders or 15 Heavy Jump Rope
Rest 1:00		 13m 54s
Performed as RX
Dennis Sukholutsky 07/23/2018 Vintage CrossFit None Box Squat
10x2 @ 57.5-67.5%
Speed Work
Rest :30-:60		 245 lbs
Performed as RX
Dennis Sukholutsky 07/23/2018 Vintage CrossFit None AMRAP 12:00
Run 200m
15 Box Jump Overs 24/20"
15 Shoulder to Overhead 115/75lbs

Scale the weight to maintain 1-2 sets across the entire workout.

Beginner: 75/45#; 20/16"
Intermediate: 95/60#
Advanced: Rx		 5 rounds 208 reps
Performed as RX
Dennis Sukholutsky 07/23/2018 Vintage CrossFit None Row 2k x 4
Rest 3:00		 38m 40s
Performed as RX
Dennis Sukholutsky 07/16/2018 Vintage CrossFit Amanda 9-7-5
Muscle Up
Squat Snatch 135/95lbs

No cap, but target time should be under 12 minutes.

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rxd movements
Competitor: Rx		 5m 18s
Performed as RX
Dennis Sukholutsky 07/16/2018 Vintage CrossFit None Box Squat
6x4 @ 80%+
 295-300-305-310-310-310 lbs
Performed as RX
Dennis Sukholutsky 07/13/2018 Vintage CrossFit None Bench Press

5x3 @ 90%+ 2RM		 205-205-205-210-210 lbs
Performed as RX
Dennis Sukholutsky 07/13/2018 Vintage CrossFit None 4 Rounds
25 Wall Balls 20/14lbs
Bike 12/9 Calories

This should be a sprint! Stay as close to unbroken as you can on the wall balls.

Beginner: 20 Wall Balls 14/10#; 10/7 Calorie Bike
Intermediate/Advanced: Rx		 5m 56s
Performed as RX
Dennis Sukholutsky 07/10/2018 Vintage CrossFit None EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM		 205-215-225 lbs
Performed as RX
Dennis Sukholutsky 07/10/2018 Vintage CrossFit None For Time
Run 1 Mile
30 Push Presses 115/75lbs
Run 800m
20 Push Presses
Run 400m
10 Push Presses

Emphasis on performing a push press rather than a jerk today! The push press weight should be light enough to perform in two sets on every round. The focus today should be on the runs.

Beginner: 1200/600/400; 85/55#
Intermediate: 100/65#
Advanced: Rx		 15m 28s
Performed as RX
Dennis Sukholutsky 07/10/2018 Vintage CrossFit None 8 rounds
20 Heavy Jump Rope
5 Ring Muscle Ups
Rest :30		 12m 38s
Performed as RX
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