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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 10/30/2014 Vintage CrossFit None 5 Work Sets (7 sets advanced)
1 Power Clean + 1 Hang Squat Clean
work sets should be 70% or higher of 1RM		 225-235-240-245-250f-250-250 lbs
Performed as RX
Dennis Sukholutsky 10/30/2014 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 7m 55s
Performed as RX
Dennis Sukholutsky 10/29/2014 Vintage CrossFit None 2 Rounds for time of:
20 Cal Row
20 Power Snatches, 75/55
20 Wall Balls, 20/14
20 C2B Pull ups		 8m 23s
Performed as RX
Dennis Sukholutsky 10/28/2014 Vintage CrossFit None 5 rounds for time of:
Run 400m
15 Thrusters 95/65		 13m 49s
Performed as RX
Dennis Sukholutsky 10/26/2014 Home None Back Squat 3-3-3-3-3-3-3-3-3-3 275-295-305-315-320-320-320-305-305-305 lbs
Performed as RX
Dennis Sukholutsky 10/24/2014 Home None 20 reps squat snatch, moderate pace 155 lbs
Performed as RX
Dennis Sukholutsky 10/24/2014 Vintage CrossFit None Shoulder Press 3-3-3-3-3 135-135-135-140-145 lbs
Performed as RX
Dennis Sukholutsky 10/24/2014 Vintage CrossFit Betty 5 Rounds
12 Push Presses (135/95)
20 Box Jumps (24/20)		 7m 02s
Performed as RX
Dennis Sukholutsky 10/22/2014 Vintage CrossFit None Overhead Squat 21 reps
Overhead Squat 15 reps
Overhead Squat 9 reps		 125 lbs
155 lbs
195 lbs
Performed as RX
Dennis Sukholutsky 10/22/2014 Vintage CrossFit None Every 2 Minutes for as long as possible

Round 1: 0:00 2:00
20 Double Unders
2 OHS (95/65)
2 Toe to Bars
2 KB Swings (2/1.5)

Round 2: 2:00 4:00
20 Double Unders
4 OHS (95/65)
4 Toe to Bars
4 KB Swings (2/1.5)

Round 3: 4:00 6:00
20 Double Unders
6 OHS (95/65)
6 Toe to Bars
6 KB Swings (2/1.5)

Continuing in this fashion, increasing the number of OHS / Toe to Bars / KB Swings each round		 6 rounds 51 reps
Performed as RX
Dennis Sukholutsky 10/21/2014 Vintage CrossFit None Front Rack Lunges
5 x 10 (5 each leg)		 205-215-215-215-215 lbs
Performed as RX
Dennis Sukholutsky 10/21/2014 Vintage CrossFit None 21-15-9
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes		 3m 51s
Performed as RX
Dennis Sukholutsky 10/18/2014 Vintage CrossFit Bull Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile		 47m 11s
Performed as RX
Dennis Sukholutsky 10/16/2014 Garage None 6 reps, one every 30 sec
1 Hip Power Snatch
Rest/adjust weights, then at 4:00
6 reps, one every 30 sec
1 Hang Power Snatch from below the knee
Rest/adjust weights, then at 8:00
6 reps, one every 30 seconds
1 Power Snatch		 135 lbs
155-165 lbs
175-185 lbs
Performed as RX
Dennis Sukholutsky 10/15/2014 Vintage CrossFit None 3 RFT
Row 500m
Run 200m
20 Plate Pushups
15 Strict Ring Rows, feet elevated to ring level		 14m 00s
Performed as RX
Dennis Sukholutsky 10/15/2014 Vintage CrossFit None Back Squat 10
Back Squat 8
Back Squat 6
Back Squat 4
Back Squat 2		 225 lbs
245 lbs
275 lbs
295 lbs
315-325 lbs
Performed as RX
Dennis Sukholutsky 10/14/2014 Vintage CrossFit None AMRAP 8
Run 400m with sandbag (50/30)
then
15 Wall Balls
10 Toes to Bar		 5 rounds 9 reps
Performed as RX
Dennis Sukholutsky 10/13/2014 Vintage CrossFit None Clean and Jerk 1RM 225-245-255-270-280f-280-285f lbs
Performed as RX
Dennis Sukholutsky 10/12/2014 Memorial Park Riley For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.		 41m 48s
Performed as RX
Dennis Sukholutsky 10/09/2014 Vintage CrossFit Amber S 5 Wall Walks (advanced 5x10m unbroken handstand walks)
15 Clean and Jerks 155/105
25 Hand Release Pushups
35 Wall Balls
45 Squats
Run 400m with sandbag (50/30)		 11m 38s
Performed as RX
Dennis Sukholutsky 10/08/2014 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 13s
Performed as RX
Dennis Sukholutsky 10/07/2014 Vintage CrossFit None Split Jerk 1RM 225-255-275-290-300f-300f-300f lbs
Performed as RX
Dennis Sukholutsky 10/07/2014 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 22s
Performed as RX
Dennis Sukholutsky 10/04/2014 Vintage CrossFit None Run 4 miles 34m 54s
Performed as RX
Dennis Sukholutsky 10/04/2014 Vintage CrossFit None 3-position snatch, low to high
10 alternating step back lunges		 95-135-155-165-175-180-185-190(2)-190(2) lbs
185-195-205 lbs
Performed as RX
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