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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 02/28/2018 Vintage CrossFit None AMRAP 12:00
3 Muscle Ups
6 Thrusters 135/95lbs
9 Strict Handstand Push Ups

Handstand Push Ups should be done in 2 sets or less.

Beginner: 6 challenging ring rows; 95/55; 9 Strict Dumbbell Shoulder Press, 35/20#
Intermediate: 3 strict ring pullups, pull the rings as low as possible to the chest/ribs/hips; 115/75; Reduced Volume or ROM Strict HSPU or Box Pike HSPU
Advanced: Rx		 3 rounds 12 reps
Performed as RX
Dennis Sukholutsky 02/28/2018 Vintage CrossFit None 5 Rounds
15 Power Snatches 95/65lbs
15 Bar Facing Burpees
Rest :45		 12m 54s
Performed as RX
Dennis Sukholutsky 02/27/2018 Vintage CrossFit None Front Squat 4-4-4-4
(Start around 80%)		 245-255-265-275 lbs
Performed as RX
Dennis Sukholutsky 02/27/2018 Vintage CrossFit None AMRAP 8:00
12 DB Snatches 50/35lbs
12 CTB Pull Ups
12 DB Snatches 50/35lbs
Rest :30		 123 reps
Performed as RX
Dennis Sukholutsky 02/27/2018 Vintage CrossFit None 5 Rounds
6 Deadlifts 135/95lbs
6 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar

Time Cap: 12:00

Beginner: 105/75
Intermediate/Advanced: Rx		 3m 51s
Performed as RX
Dennis Sukholutsky 02/26/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)		 225-235-245-255-265 lbs
Performed as RX
Dennis Sukholutsky 02/26/2018 Vintage CrossFit None 3 Rounds
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups


Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.


Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx		 8m 00s
Performed as RX
Dennis Sukholutsky 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 185-195-205-210-215 lbs
Performed as RX
Dennis Sukholutsky 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus. 		103 reps
Performed as RX
Dennis Sukholutsky 02/19/2018 Vintage CrossFit None 4 RFT
100 Double Unders
10 Muscle Ups
Rest 2:00		 19m 23s
Performed as RX
Dennis Sukholutsky 02/16/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean
Round 1 75%
Round 2 80%
Round 3 85%		 25 reps
Performed as RX
Dennis Sukholutsky 02/16/2018 Vintage CrossFit None AMRAP 20 Minutes
15 Front Squats 115/75lbs
15/10 Calorie Bike
15 Toes to Bar

Break the toes to bar and squats early to ensure you can continue moving consistently past the 10 minute mark!

Beginner: 75/45; 12/8 Cal; 7-10 Hanging Leg Raise to L-Sit/Knee Tuck
Intermediate: 95/60; 7-10 T2B
Advanced: Rx		 7 rounds 5 reps
Performed as RX
Dennis Sukholutsky 02/14/2018 Vintage CrossFit None Five 6:00 Rounds
30 Wallballs 20/14lbs
15 HSPU
Max Calories on Rower or Bike or Ski Erg in remaining time
No Rest

On earlier rounds you should have 2+ minutes on the machine, and later rounds 1+ minutes.

Score is calories on Row/Bike/Ski

Beginner: 21 Wall Balls 14/10#; 4 Wall Walks or 4x Kick Up HS and :10 Hold
Intermediate: 25 Wall Balls; 7-10 HSPU and/or reduced ROM
Advanced: Rx
Competitor: 40 Wall Balls; 20 HSPU
 192 reps
Performed as RX
Dennis Sukholutsky 02/13/2018 Vintage CrossFit None Back Squat
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set Max effort reps at chosen weight.		 14 reps
Performed as RX
Dennis Sukholutsky 02/13/2018 Vintage CrossFit CrossFit Open 14.2 Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx: 95/65; Chest to Bar Pullups
Scaled: 65/45; Chin over Bar Pullups or Jumping Chest to Bar Pullups (head 6" below bar)		 258 reps
Performed as RX
Dennis Sukholutsky 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 5 rounds 33 reps
Performed as RX
Dennis Sukholutsky 02/12/2018 Vintage CrossFit None EMOM 20 Minutes, alternate movements
A) 10 Double Dumbbell Ground to Overhead 50/35s
B) 10 Bar Facing Burpees

Beginner: 6 reps of each, 30/15#
Intermediate: 8 reps of each, 40/25#
Advanced: Rx		 200 reps
Performed as RX
Dennis Sukholutsky 02/12/2018 Vintage CrossFit None Bike 500m x 8
Rest :60		 12m 34s
Performed as RX
Dennis Sukholutsky 02/07/2018 Vintage CrossFit None Five 5:00 Rounds
15 Sumo DLHP 95/65lbs
15 Thrusters 95/65lbs
Max Reps Muscle Ups (Ring)
No Rest

Beginner: 65/45; Burpee Strict Pull Ups
Intermediate: 80/55; Challenging Ring Rows in sets of 3 or Banded Ring Transition Drill
Advanced: Rx		 63 reps
Performed as RX
Dennis Sukholutsky 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 6 rounds 26 reps
Performed as RX
Dennis Sukholutsky 02/06/2018 Vintage CrossFit None Back Squats
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 12 reps
Performed as RX
Dennis Sukholutsky 02/05/2018 Vintage CrossFit None 4 Rounds
15 Clean and Jerk 135/95lbs
15 Bar Facing Burpees

Time cap 12:00

Beginner: 10 reps of each, 95/65#
Intermediate: 12 reps of each, 115/75#
Advanced: Rx
 11m 26s
Performed as RX
Dennis Sukholutsky 01/31/2018 Vintage CrossFit None Five 4:00 Rounds
20 Overhead Squats 115/85lbs
30 GHD Sit Ups
Max Shuttle sprint 10m

Score is reps shuttle sprints		 83 reps
Performed as RX
Dennis Sukholutsky 01/30/2018 Vintage CrossFit None Back Squats

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 17 reps
Performed as RX
Dennis Sukholutsky 01/30/2018 Vintage CrossFit Dumbbell 16.1 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. dumbbell overhead walking lunge
8 burpees (2018 standard*)
25-ft. dumbbell overhead walking lunge
8 chest-to-bar pull-ups

*Lateral over dumbbell, must jump feet back and foward

Beginner: 30/15; 5 Banded Strict Pull Ups or Jumping Pullups (Head 6" below bar)
Intermediate: 40/25; Chin over Bar Pull Ups
Advanced: 50/35		 10 rounds 35 reps
Performed as RX
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