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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 07/09/2018 Vintage CrossFit None Box Squat
10x2 @ 55-65%
Speed Work
Rest :30-:60		 235 lbs
Performed as RX
Dennis Sukholutsky 07/09/2018 Vintage CrossFit None 21-15-9
Deadlift 185/125lbs
Pistols
Calorie Row

Beginner: 135/85; Reverse Lunges to Knee
Intermediate: Pistols to a box or holding onto band/upright
Advanced: Rx		 5m 34s
Performed as RX
Dennis Sukholutsky 07/09/2018 Vintage CrossFit None Run 1000m x 3
Rest 3:00

3:32/3:40/3:45		 16m 58s
Performed as RX
Dennis Sukholutsky 07/04/2018 Vintage CrossFit Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 32m 16s
Performed as RX
Dennis Sukholutsky 07/02/2018 Vintage CrossFit None Box Squat
6x3 @ 80%+		 295-305-315-315-315-315 lbs
Performed as RX
Dennis Sukholutsky 07/02/2018 Vintage CrossFit None 3 Rounds
15 SDLHP 75/55lbs
3 Rope Climbs
Run 400m

Target time is <12 minutes.

Beginner: 55/35#; 9 Banded Strict Pull Ups
Intermediate: 2 Rope Climbs and/or reduced height
Advanced: Rx		 8m 31s
Performed as RX
Dennis Sukholutsky 06/27/2018 Vintage CrossFit None Sumo Deadlift
5x3 As Heavy As Possible
No Bounce - Silent		 355-365-375-385-390 lbs
Performed as RX
Dennis Sukholutsky 06/27/2018 Vintage CrossFit None AMRAP 10 Minutes
7 Thrusters 95/65lbs
25' Handstand Walk

Beginner: 65/45; 50' Bear Crawl or :30 Handstand Hold
Intermediate: 80/65#; 5 HS Walk Attempts or 20 Shoulder Taps
Advanced: Rx		 10 rounds 10 reps
Performed as RX
Dennis Sukholutsky 06/27/2018 Vintage CrossFit None 5 Rounds
Ski 500/400m
100 Double Unders

Rest 2:00		 23m 37s
Performed as RX
Dennis Sukholutsky 06/25/2018 Vintage CrossFit None Assault Bike 2k x 6

Rest 1:1		 31m 40s
Performed as RX
Dennis Sukholutsky 06/25/2018 Vintage CrossFit None 5 Rounds
3 Squat Snatch 135/95lbs
3 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)

Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx

Snatch weight should not exceed 70% of 1RM		 5m 35s
Performed as RX
Dennis Sukholutsky 06/25/2018 Vintage CrossFit None Box Squat
10x2 @ 52.5-62.5%
Speed Work
Rest :30-:60
 225 lbs
Performed as RX
Dennis Sukholutsky 06/20/2018 Vintage CrossFit None Sumo Deadlift
10x3 @ 60% of 3RM
Speed Work (on the way up)
No Bounce - Silent		 225 lbs
Performed as RX
Dennis Sukholutsky 06/20/2018 Vintage CrossFit None For Time
100 Wallballs 20/14lbs
Row 1500m
100 Wallballs

Beginner: 50 Wall Balls 14/10#
Intermediate: 75 Wall Balls
Advanced: Rx		 14m 25s
Performed as RX
Dennis Sukholutsky 06/19/2018 Vintage CrossFit None Power Clean and Push Jerk
5x5 @ 75%+
Drop and Reset Reps
Rest 2 Minutes between sets		 205-210-215-215-215 lbs
Performed as RX
Dennis Sukholutsky 06/19/2018 Vintage CrossFit None 3 Rounds
20 Kettlebell Snatch 53/35lbs
100' Overhead Walking Lunge Steps 53/35lbs

Switch arms anytime on both movements

Beginner: 35/16
Intermediate: 44/26
Advanced: Rx		 6m 17s
Performed as RX
Dennis Sukholutsky 06/13/2018 Vintage CrossFit None Sumo Deadlift
5x2 As Heavy As Possible
No Bounce - Silent

Try to build to heavier than 3RM with perfect positions		 355-365-375-385-390 lbs
Performed as RX
Dennis Sukholutsky 06/13/2018 Vintage CrossFit None 40-30-20
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs

Run 400m after the round of 40 and 30

Target times are under 15:00. Scale volume or reps to achieve target time.

Beginner: 55/35; 14/10#
Intermediate/Adv: Rx		 10m 48s
Performed as RX
Dennis Sukholutsky 06/12/2018 Vintage CrossFit None EOMOM for 16 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM

Increase or decrease weight between sets 		245-255-265-275 lbs
Performed as RX
Dennis Sukholutsky 06/12/2018 Vintage CrossFit None AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Squat Snatch 135/95lbs
2 Muscle Ups
2 Squat Snatch 135/95
3/3 4/4 etc...

Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx

Snatch weight should not exceed 70% of 1RM		 64 reps
Performed as RX
Dennis Sukholutsky 06/12/2018 Vintage CrossFit None For Time
Ski 1k
100' Handstand Walk
Rest :60
Ski 750m
75' HS Walk
Rest :60
Ski 500m
50' HS Walk
Rest :60
Ski 250m
25' HS Walk		 17m 41s
Performed as RX
Dennis Sukholutsky 06/11/2018 Vintage CrossFit None Box Squat
10x2 @ 50-60%
Speed Work (control the descent, sit down, then fast up!)
Rest :30-:60		 205 lbs
Performed as RX
Dennis Sukholutsky 06/11/2018 Vintage CrossFit None 12-9-6
Power Cleans 155/105lbs
Box Jump Overs 24/20"
Chest to Bar Pull Ups

Beginner: 105/65; 20/16" Step Overs; Banded Strict Pull Ups
Intermediate: 135/85; Rx; Chin over Bar Pull Ups
Advanced: Rx		 3m 33s
Performed as RX
Dennis Sukholutsky 06/11/2018 Vintage CrossFit None Row 1k x 4
Rest 1:1		 23m 53s
Performed as RX
Dennis Sukholutsky 06/10/2018 Home None 8 RFT
Run 200m
10 Thrusters 115#
10 Strict Chin Ups		 20m 40s
Performed as RX
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