Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 01/06/2018 Vintage CrossFit None For Time
40 Wallballs 20/14lbs
120 Double Unders
10 Bar Muscle Ups
120 Double Unders
40 Wallballs

Time Cap: 15:00

Strict time cap on this WOD so athletes don't get stuck at the bar muscle ups. The Wall Balls should be 2 sets at most to start or scaled back to a lighter weight. Double Unders should not take more than 3:00 each time. If you're not through the Muscle Ups at the 10:00 you won't likely finish so be sure you scale appropriately.

QuickFit/Beginner: 30 reps 14/10# Wall Balls to 10/9' (emphasis on target height); 200 single unders or 100 penguin jumps; 15 strict chin ups (banded if needed) or ring rows
Intermediate: 60 Double Unders (if <20 unbroken); 20 Burpee Chest to Bar Pullups
Advanced: Rx
Competitor: 20 Bar Muscle Ups		 11m 00s
Performed as RX
Dennis Sukholutsky 01/06/2018 Vintage CrossFit None Squat Snatch 4x5 @70-75%

Jog 800m or Row 1000m for Rest between sets		 155 lbs
Performed as RX
Dennis Sukholutsky 01/06/2018 Vintage CrossFit None Push Jerk
5x4 @ 80% 		225-230-230-230-230 lbs
Performed as RX
Dennis Sukholutsky 01/03/2018 Vintage CrossFit None Back Squat 5RM 362 lbs
Performed as RX
Dennis Sukholutsky 01/03/2018 Vintage CrossFit None AMRAP 20 Minutes
12 Bar Facing Burpees
12 Power Snatch 75/55lbs
12 Pull Ups


Focus on steady movement and fast transitions. The goal is to keep your rounds near the same time the entire workout. The power snatch and pullups should be completed in 2-3 sets the whole time, no singles. Pick an appropriate weight and rep scheme.


Beginner: 45/35# (use 15# bar); 8 strict banded pullups in sets of 4
Intermediate: 8 pullups in sets of 2+ reps
Advanced: Rx
Competitor: 95/65; Chest to bar pullups
 6 rounds 30 reps
Performed as RX
Dennis Sukholutsky 01/01/2018 Vintage CrossFit Riley For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.		 36m 44s
Performed as RX
Dennis Sukholutsky 12/31/2017 Vintage CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 24m 49s
Performed as RX
Dennis Sukholutsky 12/29/2017 Vintage CrossFit None Ski 5km 19m 14s
Performed as RX
Dennis Sukholutsky 12/28/2017 Vintage CrossFit None Every :90 for 9 Minutes
2 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 155 lbs
Performed as RX
Dennis Sukholutsky 12/28/2017 Vintage CrossFit None 5 Rounds:
80 Dumbbell Front Rack Walking Lunge 50/35lbs
6 D-Ball Cleans 150#

Beginner/Intermediate: Scale weight as appropriate		 14m 27s
Performed as RX
Dennis Sukholutsky 12/27/2017 Home None Back Squat 5x5 at 90% of Last week's 5RM 325 lbs
Performed as RX
Dennis Sukholutsky 12/27/2017 Vintage CrossFit None AMRAP 12 Minutes
20 Front Squats 135/95lbs
20 Box Jump Overs 24/20
20 Pull Ups

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx		 3 rounds 12 reps
Performed as RX
Dennis Sukholutsky 12/26/2017 Vintage CrossFit None Power Clean Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off

Move well > Move heavy.		 43 reps
Performed as RX
Dennis Sukholutsky 12/26/2017 Vintage CrossFit None AMRAP 15 Minutes
2 Rope Climbs
6 OHS 155/105lbs
12/9 Calorie Bike

The OHS should be heavy but unbroken.

Beginner: 1 30' Sled Pull; 85/55; 8/6 Calorie Bike
Intermediate: 115/80; Lower height rope climb
Advanced: Rx		 7 rounds 2 reps
Performed as RX
Dennis Sukholutsky 12/26/2017 Vintage CrossFit None AMRAP 7 Minutes
Toes to Bar
Max UB Sets of 7 Reps		 15 reps
Performed as RX
Dennis Sukholutsky 12/22/2017 Vintage CrossFit None 21-15-9
Hang Squat Snatch 95/65lbs
Ring Dips

Beginner: 55/35; 15-10-5 Perfect Push Ups
Intermediate: 75/50; 15-10-5 Ring Push Ups with straight body
Advanced: Rx

Time domain for the WOD should be <10:00		 5m 13s
Performed as RX
Dennis Sukholutsky 12/22/2017 Vintage CrossFit None Push Jerk
5x5 @ 70%		 195 lbs
Performed as RX
Dennis Sukholutsky 12/20/2017 Vintage CrossFit None Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off		 41 reps
Performed as RX
Dennis Sukholutsky 12/20/2017 Vintage CrossFit None 3 Rounds
30 Single Arm Push Press 50/35lbs
(15 per side)
20 Box Jump Overs 24/20"
15 Handstand Push Ups

The Push press should be unbroken for at least the first round. HSPU should remain 3 sets or less the entire WOD.

Beginner: 35/20#; 20/16"; 5 Wall Walks or 5x Kick Up + :10 HS Hold
Intermediate: Reduce HSPU ROM or Volume
Advanced: Rx		 9m 02s
Performed as RX
Dennis Sukholutsky 12/20/2017 Vintage CrossFit None Row 2/1.6k x 3
Rest 2:00
Work on negative splits

7:15 - 7:10 - 7:03		 25m 29s
Performed as RX
Dennis Sukholutsky 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time

Score is T2B + DU		 265 reps
Performed as RX
Dennis Sukholutsky 12/19/2017 Vintage CrossFit None Back Squat 5RM 355 lbs
Performed as RX
Dennis Sukholutsky 12/19/2017 Vintage CrossFit None AMRAP 10:00
60' Unbroken HS Walk
Rest as need
Only UB Walks count		 5 reps
Performed as RX
Dennis Sukholutsky 12/18/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
 185-185-185-185-195-195-195-205-205-205 lbs
Performed as RX
Dennis Sukholutsky 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 12m 01s
Performed as RX
Previous 1...151617181920212223...126Next