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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 11/05/2018 Vintage CrossFit None AMRAP 14 Minutes
Run 200m
8 Toes to Bar
8 Deadlift 185/125lbs

Both the toes to bar and deadlifts should be unbroken today. Emphasize running fast today!

Beginner: 4 Toes to Bar or 8 Toes to Hip Level; 135/95 DL
Intermediate: 6 Toes to Bar
Advanced: Rx
 9 rounds 30 reps
Performed as RX
Dennis Sukholutsky 10/26/2018 Vintage CrossFit None Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps		 365-385-395 lbs
Performed as RX
Dennis Sukholutsky 10/25/2018 Vintage CrossFit None Push Press
4x4 @ 60%+ 1RM Jerk
 205-210-215-215 lbs
Performed as RX
Dennis Sukholutsky 10/24/2018 Vintage CrossFit Elizabeth 21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 15-10-5 reps; 95/65; Bench Dips or Plate Push Ups
Intermediate: 115/80#; 15-10-5 Ring Dips
Advanced: Rx		 6m 26s
Performed as RX
Dennis Sukholutsky 10/22/2018 Vintage CrossFit None Squat Snatch
6x3 70-75%
 175 lbs
Performed as RX
Dennis Sukholutsky 10/22/2018 Vintage CrossFit None AMRAP 12
30 Wall Balls 20/14lbs
10 Power Cleans 135/95lbs

Beginner: 20 Wall Balls 14/10#; 95/65
Intermediate: 25 Wall Balls; 115/80#
Advanced: Rx

The wall balls should be 3 sets or less for the whole workout. Scale volume. Power cleans should be at a moderate weight.		 5 rounds 36 reps
Performed as RX
Dennis Sukholutsky 10/21/2018 Vintage CrossFit Marathon Row Row 42,195m 2h 47m 46s
Performed as RX
Dennis Sukholutsky 10/19/2018 Vintage CrossFit None Sumo Deadlift 1RM 450 lbs
Performed as RX
Dennis Sukholutsky 10/19/2018 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 24 rounds 25 reps
Performed as RX
Dennis Sukholutsky 10/17/2018 Vintage CrossFit None Squat Clean 1RM 290 lbs
Performed as RX
Dennis Sukholutsky 10/17/2018 Vintage CrossFit None AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.		 27 reps
Performed as RX
Dennis Sukholutsky 10/17/2018 Vintage CrossFit None AMRAP 5 Minutes x 2

Ski 750m/600m
15 Deadlifts 225/155lbs
Max Rope Climbs in remaining time

Rest 2:00		 12 reps
Performed as RX
Dennis Sukholutsky 10/15/2018 Vintage CrossFit None 1RM Squat Snatch 235 lbs
Performed as RX
Dennis Sukholutsky 10/15/2018 Vintage CrossFit None AMRAP 5:00

Using 70% if your 1RM Snatch, maximum reps of squat snatches.

If you can perform squat snatches with consistent mechanics under fatigue, stick with squat snatch. If you have mobility or mechanics issues, switch to power snatch to preserve positions and intensity.		 28 reps
Performed as RX
Dennis Sukholutsky 10/15/2018 Vintage CrossFit None For Time
30 Muscle Up +1s

(After completing each MU rep, perform an extra Ring Dip before starting your next MU)		 9m 35s
Performed as RX
Dennis Sukholutsky 10/12/2018 Vintage CrossFit None Deadlift 5RM 445 lbs
Performed as RX
Dennis Sukholutsky 10/12/2018 Vintage CrossFit None 12-9-6 D-Ball Over Shoulder 100/70lbs
9-6-3 Bar Muscle Ups

Time Cap: 8:00

Beginner: 60/40 Sandbag; Strict Chin Ups
Intermediate: 70/50#; Chest to Bar Pull Ups
Advanced: Rx		 4m 52s
Performed as RX
Dennis Sukholutsky 10/12/2018 Vintage CrossFit None Row 10k 37m 17s
Performed as RX
Dennis Sukholutsky 10/11/2018 Vintage CrossFit None Shoulder Press 3RM 155 lbs
Performed as RX
Dennis Sukholutsky 10/11/2018 Vintage CrossFit None Death by Assault Bike Calories

Min 1 - 1 Calories
Min 2 - 2 Calories
etc...		 18 rounds 13 reps
Performed as RX
Dennis Sukholutsky 10/10/2018 Vintage CrossFit None Hang Squat Clean 2RM 270-275(1) lbs
Performed as RX
Dennis Sukholutsky 10/10/2018 Vintage CrossFit None 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 17m 57s
Performed as RX
Dennis Sukholutsky 10/10/2018 Vintage CrossFit None AMRAP 8 Minutes

Max Sets of 5 Unbroken Ring Muscle Ups		 8 rounds 0 reps
Performed as RX
Dennis Sukholutsky 10/09/2018 Vintage CrossFit None Hang Squat Snatch 2RM 210 lbs
Performed as RX
Dennis Sukholutsky 10/09/2018 Vintage CrossFit None AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx
 102 reps
Performed as RX
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