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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 10/02/2015 Vintage CrossFit None 10 Rounds for Time (15 minute cap)
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps		 9m 40s
Performed as RX
Dennis Sukholutsky 10/01/2015 Vintage CrossFit Option B Run 3 Miles or 4000m 22m 20s
Performed as RX
Dennis Sukholutsky 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 11s
Performed as RX
Dennis Sukholutsky 09/29/2015 Vintage CrossFit None 8 min EMOM
Evens: 200m Run
Odd: 10 Thrusters
*Choose a Thruster weight that is challenging, but can be performed unbroken		 140 lbs
Performed as RX
Dennis Sukholutsky 09/29/2015 Vintage CrossFit None 7 min AMRAP
Buy-in 100 double unders
6 Ground to Overhead (135/95)
1 Bar Muscle Up (Scale to 3 Shoot Throughs)		 7 rounds 4 reps
Performed as RX
Dennis Sukholutsky 09/28/2015 Vintage CrossFit None 3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees		 2m 36s
Performed as RX
Dennis Sukholutsky 09/26/2015 Vintage CrossFit None 4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups		 24m 52s
Performed as RX
Dennis Sukholutsky 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 315-315-335-335-345 lbs
Performed as RX
Dennis Sukholutsky 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 9 rounds 17 reps
Performed as RX
Dennis Sukholutsky 09/23/2015 Vintage CrossFit Mini Murph Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest		 14m 57s
Performed as RX
Dennis Sukholutsky 09/22/2015 Vintage CrossFit None 10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 59 reps
Performed as RX
Dennis Sukholutsky 09/22/2015 Vintage CrossFit None 300ft handstand walk 9m 46s
Performed as RX
Dennis Sukholutsky 09/21/2015 Vintage CrossFit None EMOM 10
Evens: 10 Strict Pull Ups
Odds: 10 Strict Ring Dips		 100 reps
Performed as RX
Dennis Sukholutsky 09/21/2015 Vintage CrossFit None For Time
800m Run
30 Burpees
5 Rope Climbs		 5m 53s
Performed as RX
Dennis Sukholutsky 09/19/2015 Vintage CrossFit None 5 Working sets for Max Load
1 Snatch Grip Deadlift
1 Squat Snatch
1 Overhead Squat		 185-195-205-215-225-235f lbs
Performed as RX
Dennis Sukholutsky 09/19/2015 Vintage CrossFit Lift Up Luke 5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups		 5 rounds 10 reps
Performed as RX
Dennis Sukholutsky 09/18/2015 Vintage CrossFit None With a partner:
10 min AMRAP
10 Power Cleans (135/95)
5 Muscle Ups

* Split the reps any way
* For newer athletes substitute 5 challenging Pull-ups instead of muscle ups (Strict, C2B, Regular)
*Goal is 7-10 rounds
*If an odd number, have an individual perform: 5 Power Cleans; 3 Muscle Ups for 6 min.		 6 rounds 6 reps
Performed as RX
Dennis Sukholutsky 09/17/2015 Vintage CrossFit None Deadlift 2-2-2-2-2-2-2-2-2-2
- Work at 60-70% 1RM (keep it the same; focus on technique/consistency)
- 30 sec rest		 315-325 lbs
Performed as RX
Dennis Sukholutsky 09/17/2015 Vintage CrossFit None 20 min AMRAP
400m Run
Max Reps Unbroken Wall Ball (14/10)
*Start a new round any time a set of wall balls is broken
*Score is number of Wall balls		 202 reps
Performed as RX
Dennis Sukholutsky 09/16/2015 Vintage CrossFit None Shoulder Press 5-5-5-5-5 (65-70%) 115-115-120-122-122 lbs
Performed as RX
Dennis Sukholutsky 09/16/2015 Vintage CrossFit None 50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight) 		10m 48s
Performed as RX
Dennis Sukholutsky 09/15/2015 Vintage CrossFit None 12 min AMRAP
12 Unbroken Hang Power Snatch (75/55)
200m Run
*All 12 HPS must be unbroken, or athlete must start the set over 		8 rounds 22 reps
Performed as RX
Dennis Sukholutsky 09/15/2015 Vintage CrossFit None 3 RFT
6 Muscle Ups
2 Rope Climbs		 5m 26s
Performed as RX
Dennis Sukholutsky 09/14/2015 Vintage CrossFit None 10 Sets working on Technique
1 Snatch Balance
2 Overhead Squats		 135-135-155-155-155-165-165-165-165-165 lbs
Performed as RX
Dennis Sukholutsky 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 10 rounds 3 reps
Performed as RX
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