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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 04/22/2016 Vintage CrossFit None 15 Thrusters 95/65
30/21 Calorie Row
90 Double Unders
30/21 Calorie Row
15 Thrusters 95/65		 5m 11s
Performed as RX
Dennis Sukholutsky 04/22/2016 Vintage CrossFit Taylor 4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.		 16m 18s
Performed as RX
Dennis Sukholutsky 04/21/2016 Vintage CrossFit None 7 sets
3-position squat snatch, high to low
High Hang Squat Snatch + Low Hang Squat Snatch + Touch and Go Full Squat Snatch		 155-165-175-185-190-195-200f-200f lbs
Performed as RX
Dennis Sukholutsky 04/20/2016 Vintage CrossFit None 6-5-4-3-2-1 reps of:
Clean and Jerk 155/105
Bar Muscle Ups
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)		 4m 14s
Performed as RX
Dennis Sukholutsky 04/20/2016 Vintage CrossFit None 5 rounds for reps:
40 seconds of work, 20 seconds rest
Max Reps Burpee Box Jump Overs, 24/20"
Beginners: 4x45# plates for men, 3x45# plates for women		 55 reps
Performed as RX
Dennis Sukholutsky 04/20/2016 Vintage CrossFit None AMRAP 7
Row 1000m
Max distance handstand walk in remaining time		 135 ft
Performed as RX
Dennis Sukholutsky 04/20/2016 Vintage CrossFit None Cool down
120 Calorie Airbike		 9m 09s
Performed as RX
Dennis Sukholutsky 04/19/2016 Vintage CrossFit None Deadlift 7 @ 50%
Deadlift 5-5 @ 60-70%
Deadlift 3-3-3 @ 85%+		 245 lbs
315-335 lbs
385-405-415 lbs
Performed as RX
Dennis Sukholutsky 04/19/2016 Vintage CrossFit None 5 Rounds for time of
40 Double Unders
30 Squats
20/15 Calorie Row		 11m 00s
Performed as RX
Dennis Sukholutsky 04/19/2016 Vintage CrossFit MFT 913 For Time:
20-18-16-14-12-10
Front Rack Lunge Steps 135/95lbs
Kipping HSPU		 14m 53s
Performed as RX
Dennis Sukholutsky 04/16/2016 Vintage CrossFit Morrison 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood		 20m 48s
Performed as RX
Dennis Sukholutsky 04/16/2016 Vintage CrossFit None Back Squat 5-5-5 @ 70-80% 275-295-315 lbs
Performed as RX
Dennis Sukholutsky 04/16/2016 Vintage CrossFit None 4 Rounds for time of:
Row 21 Cal
21 Pullups
Rest :90		 12m 05s
Performed as RX
Dennis Sukholutsky 04/15/2016 Vintage CrossFit None 10 sets of 1
Low Hang Squat Snatch with 5-second pause at the bottom of receiving position
50-60% 1RM Squat Snatch
Rest ~45 seconds between reps		 155-155-155-155-155-165-165-165-165 lbs
Performed as RX
Dennis Sukholutsky 04/15/2016 Vintage CrossFit CrossFit.com 160402 AMRAP 20
Run 400m
20 Medball Situps 20/14 (Advanced GHD Situps)
10 Overhead Squats 95/65		 6 rounds 80 reps
Performed as RX
Dennis Sukholutsky 04/13/2016 Vintage CrossFit None For time:
21/15 Calorie Bike (25/18 on airdyne)
9 Squat Cleans 225/135
15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips)
9 Squat Cleans 225/135
21/15 Calorie Bike (25/18 on airdyne)		 8m 53s
Performed as RX
Dennis Sukholutsky 04/13/2016 Vintage CrossFit MFT 910 Interval 3 Rounds for Time:
Row 500m
30 GHD Situps
Rest :90		 11m 37s
Performed as RX
Dennis Sukholutsky 04/12/2016 Vintage CrossFit None AMRAP 7
10 Double Unders
2 Toes to bar
20 Double Unders
4 Toes to bar
30 Double Unders
6 Toes to bar
40/8
50/10
60/12
Etc		 358 reps
Performed as RX
Dennis Sukholutsky 04/12/2016 Vintage CrossFit MFT 810 Metcon 3 RFT
100 Squats
10 Muscle Ups		 13m 04s
Performed as RX
Dennis Sukholutsky 04/12/2016 Vintage CrossFit None 3 sets of 1 rep of complex, empty bar or 65/45
Hip Snatch High Pull + High Hang Snatch High Pull + Low Hang Snatch High Pull
Rest ~30 seconds

3 sets of 5 reps, Snatch High Pull Pull Under, PVC or empty bar
Rest ~45 seconds

7 sets of 1 rep of complex:
Hip Squat Snatch + High Hang Squat Snatch + Low Hang Squat Snatch
30-50% 1RM Squat Snatch
Rest ~45 seconds between sets		 65-65-65 lbs
45-45-45 lbs
95-115-125-135-135-135-135 lbs
Performed as RX
Dennis Sukholutsky 04/12/2016 Vintage CrossFit None EMOM 10
120 ft sled push sprint		 10 reps
Performed as RX
Dennis Sukholutsky 04/11/2016 Vintage CrossFit None Row 30/21 Cal
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups		 9m 41s
Performed as RX
Dennis Sukholutsky 04/09/2016 CrossFit Katy Team Classic 3RM Hang Squat Clean Hang Squat Clean 3RM 250-260-265 lbs
Performed as RX
Dennis Sukholutsky 04/08/2016 Vintage CrossFit None Handstand and Handstand Walk Practice
Beginners
EMOM 6
Minute 1: 15 second HS hold
Minute 2: 30 second HS hold
Minute 3: 45 second HS hold
Minute 4: 15 second HS hold
Minute 5: 30 second HS hold
Minute 6: 45 second HS hold
If unable to complete full time then rest the remainder and pick up at the next minute

Intermediate: Practice HS walks. Suggestion is to start from the nose and toes position against the wall and practice shifting weight away from the wall

Advanced: Death by 10ft HS walk.
Minute 1: 10ft HS walk
Minute 2: 20ft HS walk
Minute 3: 30ft HS walk
Etc until unable to complete within the minute. You do not need to drop down after each 10ft segment, if you have space you can keep going. 		250 ft
Performed as RX
Dennis Sukholutsky 04/08/2016 Vintage CrossFit None For time:
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor)
18 Toes to Bar

Advanced: Back Squat 185/115 if able to do unbroken or in large sets. 		7m 30s
Performed as RX
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