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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 8m 53s
Performed as RX
Dennis Sukholutsky 04/03/2018 Vintage CrossFit None AMRAP 9 Minutes
Run 100m
1 Rope Climbs		 11 reps
Performed as RX
Dennis Sukholutsky 04/02/2018 Vintage CrossFit None Deadlift 5RM 425 lbs
Performed as RX
Dennis Sukholutsky 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 20m 48s
Performed as RX
Dennis Sukholutsky 03/31/2018 Garage None AMRAP 20
4 Squat Snatch, 135#
8 Burpees to 6" Target
12 Toes to Bar		 9 rounds 0 reps
Performed as RX
Dennis Sukholutsky 03/31/2018 Vintage CrossFit None Deficit Deadlift 12-12-12 255-255-255 lbs
Performed as RX
Dennis Sukholutsky 03/30/2018 Vintage CrossFit None 6 Sets
5 T&G Power Cleans
into
6 Front Rack Walking Lunges
Increase weight every 2 sets		 205-210-215 lbs
Performed as RX
Dennis Sukholutsky 03/28/2018 Vintage CrossFit Coe "Coe"
10 Rounds
10 Thrusters 95/65lbs
10 Ring Pushups

Time Cap: 20 minutes

Beginner: 6 Thrusters; 6 Push Ups or Box Push Ups
Intermediate: 10 Thrusters, 75/50#; 6 Ring Push Ups
Advanced: Rx		 11m 51s
Performed as RX
Dennis Sukholutsky 03/28/2018 Vintage CrossFit None Pause Front Squat
3x3		 240-245-250 lbs
Performed as RX
Dennis Sukholutsky 03/28/2018 Vintage CrossFit None 6 Rounds
:20 Max Effort on Assault Bike or Rower
1:40 Recovery Pace		 153 reps
Performed as RX
Dennis Sukholutsky 03/27/2018 Vintage CrossFit None Push Press 3-3-3-3-3 205-210-215-220-225 lbs
Performed as RX
Dennis Sukholutsky 03/27/2018 Vintage CrossFit None For Time
200m Run
5 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 50/35
15 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
25 Pullups
30 Single Arm Dumbbell Push Press
200m Run

Time Cap: 15 minutes

Beginner: 5 Strict Pull Ups; 15 Banded Pull Ups; 25 Ring Rows; 30/15#
Intermediate: 5 Chest to Bar Pull Ups; 15 Pull Ups; 25 Ring Rows; 40/25#
Advanced: Rx
Competitor: 10 Bar MU; 20 C2B; 30 Pull Ups		 7m 31s
Performed as RX
Dennis Sukholutsky 03/27/2018 Vintage CrossFit None Ski
6x500m
Rest 1 min		 15m 54s
Performed as RX
Dennis Sukholutsky 03/26/2018 Vintage CrossFit None EMOM for 15 Mins
1 Snatch Pull + Snatch
Start at 70% and build		 185 lbs
Performed as RX
Dennis Sukholutsky 03/26/2018 Vintage CrossFit None AMRAP 12 Mins
12 Dumbbell Snatch @ 50/35lbs
25 Abmat Sit Ups
30 Double Unders

Target: 4+ rounds for everyone, 5+ for advanced

Beginner: 40/25#; 50 Single Unders or 3 sets of 10 Singles + 1 DU Attempts
Intermediate: Rx
Advanced: 15 GHD Sit Ups		 6 rounds 18 reps
Performed as RX
Dennis Sukholutsky 03/12/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 2		 245-250-255-260-265 lbs
Performed as RX
Dennis Sukholutsky 03/07/2018 Vintage CrossFit None SPLIT Jerk 3-3-3-3-3
Sets 3 & 4 should be heavy. Lower the weight to moderate for 5th set. 		205-225-240-250-225 lbs
Performed as RX
Dennis Sukholutsky 03/07/2018 Vintage CrossFit None For time
150 Wall Balls
*On the minute starting at 1:00 perform 4 Burpees*

Time cap: 20:00

Beginner: 120 Wall Balls, 14/10# to 10/9'; 2 Burpees
Intermediate: 3 Burpees
Advanced: Rx		 6m 48s
Performed as RX
Dennis Sukholutsky 03/06/2018 Vintage CrossFit None Back Squat 3-3-3-3-3
(Start around 85%)		 335-345-350-355-355 lbs
Performed as RX
Dennis Sukholutsky 03/06/2018 Vintage CrossFit None 10-8-6-4-2
Squat Snatch 95/65lbs
Bar Facing Burpees

Time cap: 8:00. The goal is unbroken snatches, so go light!

Beginner: 65/45
Intermediate: 85/55
Advanced: Rx
Competitor: 115/80		 5m 21s
Performed as RX
Dennis Sukholutsky 03/06/2018 Vintage CrossFit None 3 rounds of
60-40-20 Double Unders
3-2-1 30' unbroken HS Walk

Rest 2 minutes between rounds		 20m 46s
Performed as RX
Dennis Sukholutsky 03/05/2018 Vintage CrossFit None AMRAP 12:00
Run 200m
12 KB Swings 53/35lbs
9 CTB Pull Ups

Push the pace on the runs and transitions.

Beginner: 35/18; 9 Banded Kipping Pull Ups
Intermediate: 44/26; 9 Chin over Bar Pull Ups or 3-5 Chest to Bar
Advanced: Rx		 6 rounds 207 reps
Performed as RX
Dennis Sukholutsky 03/03/2018 Vintage CrossFit None 3 RFT
Run 800m
36 Pistols
12 Bar Muscle Ups		 20m 11s
Performed as RX
Dennis Sukholutsky 03/01/2018 Vintage CrossFit None EMOM 10 Minutes
1 Squat Snatch @ 80%		 205 lbs
Performed as RX
Dennis Sukholutsky 02/28/2018 Vintage CrossFit None Split Jerk 2-2-2-2-2-2

Sets 4 & 5 are the heavy sets, lower the weight back to moderate for the final set		 205-225-235-245-255-225 lbs
Performed as RX
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