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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 10/09/2018 Vintage CrossFit None 3 Rounds
Max Set of Toes to Bar
Rest 2:00

Score is total reps		 72 reps
Performed as RX
Dennis Sukholutsky 10/08/2018 Vintage CrossFit None Back Squat 1RM 380-385f-385f lbs
Performed as RX
Dennis Sukholutsky 10/08/2018 Vintage CrossFit None 3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx
 8m 15s
Performed as RX
Dennis Sukholutsky 10/08/2018 Vintage CrossFit None Death by Handstand Walk
Minute 1 - 5'
Minute 2 - 10'
Minute 3 - 15'
Etc.
Set up a turn around spot when necessary		 375 ft
Performed as RX
Dennis Sukholutsky 10/05/2018 Vintage CrossFit None Back Squat 4-4 @ 90%
Back Squat 3-3 @ 90%+		 335-340 lbs
345-350 lbs
Performed as RX
Dennis Sukholutsky 10/05/2018 Vintage CrossFit None AMRAP 12 Minutes
3 Squat Snatch 185/125lbs
Run 200m

Scale snatch weight to 80% 1RM		 7 rounds 2 reps
Performed as RX
Dennis Sukholutsky 10/05/2018 Vintage CrossFit None Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire piece.
 23m 29s
Performed as RX
Dennis Sukholutsky 10/04/2018 Memorial Park None Run 1600m x 4
Rest 4:00
Times should be within a couple seconds each interval

6:37-6:41-7:00-7:30		 39m 51s
Performed as RX
Dennis Sukholutsky 10/04/2018 Vintage CrossFit None Strict Press
2x10 Warmup

then

3 Rep every 2:00 for 12 Minutes
As Heavy as possible.

Compare to Week 3		 145-145-147-147-149-149 lbs
Performed as RX
Dennis Sukholutsky 10/04/2018 Vintage CrossFit None AMRAP 5 Minutes x 3
1 Round of "DT"
1 Round of "Cindy"
Rest 2:00

DT = 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks @ 155/105
Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Beginner: 95/65; Banded Pull Ups or Ring Rows; 5 Push Ups
Intermediate: 125/85
Advanced: Rx		 6 rounds 36 reps
Performed as RX
Dennis Sukholutsky 10/04/2018 Vintage CrossFit None Every 4:00 for 12:00
Row 500/400m
Max Ring Muscle Ups in remaining time

Start each round with a big set of muscle ups and then continue with small, repeatable sets		 34 reps
Performed as RX
Dennis Sukholutsky 10/03/2018 Vintage CrossFit None Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than week 3		 115-125-135-145 lbs
205-205-210-210-210-210 lbs
Performed as RX
Dennis Sukholutsky 10/03/2018 Vintage CrossFit None 3 Rounds
30 DB Snatch 50/35lbs
20 Goblet Squats 50/35lbs
10 Ring Dips

Beginner: 30/15; 10 Bench Dips
Intermediate: 40/25; Parallel Bar Dips or :20 Ring Support Hold
Advanced: Rx		 6m 31s
Performed as RX
Dennis Sukholutsky 10/02/2018 Vintage CrossFit None AMRAP 15 Minutes
6 Crushers 50/35lbs
6 Sandbag Box Step Overs, 60/40*, 24/20"
Run 100m

Crusher = Burpee w/ DBs in hand, stand up from burpee, dumbbell power clean & overhead
* Small classes can sub 6 Dumbbell Box Step Overs 50/35s

Beginner: 30/15#
Intermediate: 40/25#
Advanced: Rx		 7 rounds 12 reps
Performed as RX
Dennis Sukholutsky 10/02/2018 Vintage CrossFit None Accumulate 150 Push Ups in as few sets as possible

Rest less than :60 between sets		 11m 04s
Performed as RX
Dennis Sukholutsky 10/01/2018 Vintage CrossFit None Back Squat 5x5 @ 80% 300 lbs
Performed as RX
Dennis Sukholutsky 10/01/2018 Vintage CrossFit None For Time
30-20-10
Bike Calories
Kettlebell Swings 53/35lbs

Time Cap:
8 Minutes

Female Bike: 21-14-7 Cal

Beginner: 35/18 KB
Intermediate: 44/26
Advanced: RX		 6m 08s
Performed as RX
Dennis Sukholutsky 09/26/2018 Vintage CrossFit None Pause Hip Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS		 135-145-155-165 lbs
225-230-235-240-245-250 lbs
Performed as RX
Dennis Sukholutsky 09/25/2018 Vintage CrossFit None Deadlift
3x3

Heavier than Week 1
Controlled descent, no excessive bouncing		 445-450-435 lbs
Performed as RX
Dennis Sukholutsky 09/25/2018 Vintage CrossFit None 3 Rounds
25 Thrusters 75/55lbs
15 Bar Facing Burpees
5 Strict HSPU

Time cap: 15:00
Thrusters should be light enough to perform in 2 sets or less every round

Beginner: 20 Thrusters, 55/35; 5 Strict Seated Double Dumbbell Press or :25 Handstand Hold
Intermediate: 20 Thrusters @ 75/55; 3 Strict HSPU or Reduced ROM
Advanced: Rx		 11m 02s
Performed as RX
Dennis Sukholutsky 09/24/2018 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 295 lbs
Performed as RX
Dennis Sukholutsky 09/24/2018 Vintage CrossFit None For Time
Run 400m
20 Squat Snatch 95/65lbs
Run 400m

Pick a weight you can hang on to for a big set. No singles today!

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx
Competitor: 115/75		 5m 39s
Performed as RX
Dennis Sukholutsky 09/24/2018 Vintage CrossFit None Row 1500m x 4

Rest 3:00

Times should be within :05 seconds each interval
 30m 07s
Performed as RX
Dennis Sukholutsky 09/19/2018 Vintage CrossFit None 3 Rounds
20 Sit Ups
15 Thrusters 115/75lbs
10 Box Jumps 30/24"
5 Bar Muscle Ups

Rest 2:00

Target time is <4 minutes per round. Thrusters should be 3 sets or less.
Beginner: 75/55; 20/16" Box Jumps; 5 Strict Pull Ups with smallest band possible
Intermediate: 95/65; 26/22" Box Jumps; 2-3 Bar Muscle Ups or 5 Unbroken Pull Ups/Chest to Bar Pull ups
Advanced: Rx
Competitor: 4 rounds (rounds should take <3 minutes per round)		 11m 58s
Performed as RX
Dennis Sukholutsky 09/19/2018 Vintage CrossFit None Accumulate 120 Push Ups in as few sets as possible

Rest less than :60 between sets
 8m 27s
Performed as RX
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