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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 11/30/2017 Vintage CrossFit None Clean and Jerk 1RM 285 lbs
Performed as RX
Dennis Sukholutsky 11/29/2017 Vintage CrossFit None Push Press 1RM 250 lbs
Performed as RX
Dennis Sukholutsky 11/29/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65		 8 rounds 230 reps
Performed as RX
Dennis Sukholutsky 11/28/2017 Vintage CrossFit None Back Squat 3RM 365 lbs
Performed as RX
Dennis Sukholutsky 11/28/2017 Vintage CrossFit None For Time
30/21 Calorie Row
15 Muscle Ups
20/14 Calorie Row
12 Muscle Ups
10/7 Calories Row
9 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups		 10m 47s
Performed as RX
Dennis Sukholutsky 11/28/2017 Vintage CrossFit None AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/70lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.		 127 reps
Performed as RX
Dennis Sukholutsky 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 225 lbs
Performed as RX
Dennis Sukholutsky 11/27/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 11m 28s
Performed as RX
Dennis Sukholutsky 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 20m 25s
Performed as RX
Dennis Sukholutsky 11/23/2017 Home None 10 Narrow Grip Overhead Squat + 5 Heaving Snatch Balance 45-95-115-135 lbs
Performed as RX
Dennis Sukholutsky 11/23/2017 Home None AMRAP 10
10 Triple Unders
10 Squats
1 Power Clean, 205#		 11 rounds 0 reps
Performed as RX
Dennis Sukholutsky 11/22/2017 Vintage CrossFit None Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)		 210-215-220-220 lbs
Performed as RX
Dennis Sukholutsky 11/22/2017 Vintage CrossFit None 5 Rounds
6 Front Squats 175/110lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :60

Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS		 10m 14s
Performed as RX
Dennis Sukholutsky 11/22/2017 Vintage CrossFit None Bike 30/18 Calories x 3
Rest 3:00		 2m 35s
Performed as RX
Dennis Sukholutsky 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 260 lbs
Performed as RX
Dennis Sukholutsky 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		7 rounds 9 reps
Performed as RX
Dennis Sukholutsky 11/21/2017 Vintage CrossFit None 5 Rounds
Row 200m
Max distance backwards HS walk (goal of 30')
Row 200m
30' Forward HS Walk
Rest :60		 16m 50s
Performed as RX
Dennis Sukholutsky 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%		 210-215-220-225-230-235 lbs
Performed as RX
Dennis Sukholutsky 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#		 8m 10s
Performed as RX
Dennis Sukholutsky 11/19/2017 Vintage CrossFit Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 32m 00s
Performed as RX
Dennis Sukholutsky 11/17/2017 Vintage CrossFit None Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1

Heavier than Week 3 (11/3/2017)		 185-195-205-210 lbs
Performed as RX
Dennis Sukholutsky 11/17/2017 Vintage CrossFit None 4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00

Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups

Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round. 		21 reps
Performed as RX
Dennis Sukholutsky 11/17/2017 Vintage CrossFit None 10 Rounds
15 Box Jump Overs
4 Deficit (4/2"") HSPU
Rest :30		 11m 01s
Performed as RX
Dennis Sukholutsky 11/16/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 245-255-265-275-280-280f-280-280f-280 lbs
Performed as RX
Dennis Sukholutsky 11/16/2017 Vintage CrossFit None For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs

Time Cap: 8 minutes

Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx		 4m 30s
Performed as RX
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