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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 11/15/2017 Vintage CrossFit None Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017		 205-205-210-210 lbs
Performed as RX
Dennis Sukholutsky 11/15/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
Rest 2:00

10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups

Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx

Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.

Continue where you leave off each AMRAP		 7 rounds 7 reps
Performed as RX
Dennis Sukholutsky 11/15/2017 Vintage CrossFit None Row 1k x 4
Rest :90

3:28.2
3:27.8
3:31.8
3:30.2		 18m 28s
Performed as RX
Dennis Sukholutsky 11/14/2017 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single around 90%
then
10:00 - 20:00
5x3 @ 85%		 365 lbs
325-325-325-325-325 lbs
Performed as RX
Dennis Sukholutsky 11/14/2017 Vintage CrossFit None 10 Rounds:
3 Power Cleans 225/155lbs
15 Wallballs 30/20lbs		 15m 43s
Performed as RX
Dennis Sukholutsky 11/08/2017 Vintage CrossFit None Push Press
4x2 @ 90%		 225 lbs
Performed as RX
Dennis Sukholutsky 11/08/2017 Vintage CrossFit None 10 Rounds
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)

Rest :30

Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx
 15m 52s
Performed as RX
Dennis Sukholutsky 11/07/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 65%
 250 lbs
Performed as RX
Dennis Sukholutsky 11/07/2017 Vintage CrossFit None Run 800m
100 Wallballs 20/14lbs
Run 800m

Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx

Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. 		10m 28s
Performed as RX
Dennis Sukholutsky 11/06/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 72.5-77.5%		 205-205-210-210-215-215 lbs
Performed as RX
Dennis Sukholutsky 11/06/2017 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75

This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed. 		108 reps
Performed as RX
Dennis Sukholutsky 11/01/2017 Garage None Push Press 3-3-3-3 @ 85% 210-210-210-210 lbs
Performed as RX
Dennis Sukholutsky 11/01/2017 Garage None AMRAP 25 Minutes
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU

This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.

Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx		 5 rounds 64 reps
Performed as RX
Dennis Sukholutsky 10/31/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5%		 362 lbs
317-317-317-317-317 lbs
Performed as RX
Dennis Sukholutsky 10/31/2017 Vintage CrossFit None AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx
 8 rounds 0 reps
Performed as RX
Dennis Sukholutsky 10/30/2017 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%

More snatches, higher percentage. STICK TO IT. 		175-175-185-185-185-185 lbs
Performed as RX
Dennis Sukholutsky 10/30/2017 Vintage CrossFit None AMRAP 12 Minutes
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders

AMRAP should be 12 minutes of consistent effort. Goal should be to pick a pace and stick to it until the end.

Beginner: 135/95; 60 Single Unders or 30 Singles Left + 30 Singles Right
Intermediate: 185/125; 20 Double Unders
Advanced: Rx
 7 rounds 31 reps
Performed as RX
Dennis Sukholutsky 10/24/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 60%		 230 lbs
Performed as RX
Dennis Sukholutsky 10/24/2017 Vintage CrossFit None EMOM for 21 Minutes
15 KB Swings 53/35lbs
15 Box Jump Overs 24/20"
15 Sit Ups
Alternate Movements

Beginner: 12 KB Swings 35/26; 12 Box Jump Overs, 20/16"
Intermediate/Advanced: Rx
Competitor: 70/53; GHD Situps (do not do this unless you have performed 100 GHDSU before in a single session!)		 315 reps
Performed as RX
Dennis Sukholutsky 10/24/2017 Vintage CrossFit None 10 RFT
2 Peg Board Climbs
6 Strict Ring Dips with ring turnout		 19m 47s
Performed as RX
Dennis Sukholutsky 10/23/2017 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep. 		195-205-210-210-210-210 lbs
Performed as RX
Dennis Sukholutsky 10/23/2017 Vintage CrossFit None For Time
9 Calorie Row
9 Thrusters 95#
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65		 7m 57s
Performed as RX
Dennis Sukholutsky 10/23/2017 Vintage CrossFit None Sprint 200m x 6
Rest 2:00

37-35-35-34-35-35		 13m 33s
Performed as RX
Dennis Sukholutsky 10/21/2017 2017 Energy Games Track Triplet Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 100#
Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 100#
Run 1 Lap
 13m 15s
Performed as RX
Dennis Sukholutsky 10/21/2017 2017 Energy Games 1K Row Row 1000m 3m 30s
Performed as RX
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