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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 02/11/2011 Breakaway Speed Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 22m 28s
Performed as RX
Dennis Sukholutsky 01/24/2011 Home None Complete as many rounds as possible in 8 minutes of:
10 kettlebell swings, 2 pood
2 Turkish Getups, alternating arms, 2 pood		 4 rounds 10 reps
Performed as RX
Dennis Sukholutsky 01/24/2011 CrossFit.com None 4 rounds for time of:
400m run
50 squats		 11m 04s
Performed as RX
Dennis Sukholutsky 01/20/2011 Breakaway Speed Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 9m 23s
Performed as RX
Dennis Sukholutsky 01/12/2011 Breakaway Speed CrossFit.com 110111 Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps		 23m 44s
Performed as RX
Dennis Sukholutsky 01/07/2011 Lamar Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 11m 26s
Performed as RX
Dennis Sukholutsky 01/05/2011 CrossFit.com 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		 9 rounds 0 reps
Performed as RX
Dennis Sukholutsky 01/02/2011 Lamar CrossFit.com 101223 Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!		 13 6:30 lbs
Performed as RX
Dennis Sukholutsky 12/31/2010 CrossFit.com Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 11 rounds 4 reps
Performed as RX
Dennis Sukholutsky 12/28/2010 Breakaway Speed Bull Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile		 1h 20m 02s
Performed as RX
Dennis Sukholutsky 12/22/2010 Breakaway Speed None 21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows		 31m 28s
Performed as RX
Dennis Sukholutsky 12/20/2010 Breakaway Speed None Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps		 8 rounds 0 reps
Performed as RX
Dennis Sukholutsky 12/16/2010 Breakaway Speed Whitten Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball		 48m 04s
Performed as RX
Dennis Sukholutsky 12/14/2010 Breakaway Speed Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 26m 48s
Performed as RX
Dennis Sukholutsky 12/13/2010 Briarbend Park None Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups		 11m 06s
Performed as RX
Dennis Sukholutsky 12/11/2010 Home None 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 ladder:
Double unders		 18m 34s
Performed as RX
Dennis Sukholutsky 12/04/2010 Memorial Park None Run 13 miles 2h 3m 40s
Performed as RX
Dennis Sukholutsky 12/03/2010 Breakaway Speed None Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps		 17m 18s
Performed as RX
Dennis Sukholutsky 11/30/2010 Breakaway Speed None Push Press 3-3-3-3-3 60-70-75-80-85(2) kgs
Performed as RX
Dennis Sukholutsky 11/30/2010 Breakaway Speed Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 55s
Performed as RX
Dennis Sukholutsky 11/29/2010 Home None Run 5K 22m 56s
Performed as RX
Dennis Sukholutsky 11/26/2010 Briarbend Park Fat Helen 3 rounds for time of:
400m run
21 KB Swings, 2 pood
12 Pullups

Wear a 20lb vest		 10m 41s
Performed as RX
Dennis Sukholutsky 11/25/2010 Home None 100 burpee pullups 15m 43s
Performed as RX
Dennis Sukholutsky 11/23/2010 Breakaway Speed Collin Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps		 34m 46s
Performed as RX
Dennis Sukholutsky 11/22/2010 Breakaway Speed None Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders		 23m 02s
Performed as RX
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