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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 01/27/2014 Home None Snatch Pulls
5 sets of 2 reps of complex:
1 Pull to knee + 1 Pull to Hip with jump + 1 Snatch = 1 rep
Beg/Int should drop from overhead and regrip for second rep. Advanced does squat snatch and do not drop bar, perform touch and go		 95-115-135-145-155(1) lbs
Performed as RX
Dennis Sukholutsky 01/20/2014 Reagan HS Tosh 3 rounds for time, rest 1:1
Run 200m
Run 400m
Run 600m		 22m 10s
Performed as RX
Dennis Sukholutsky 01/18/2014 Vintage CrossFit None Back Squat 3-3-3-3-3 315-315-315-315(1)-295 lbs
Performed as RX
Dennis Sukholutsky 01/18/2014 Vintage CrossFit None 10 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar this equals one rep.)

*Score is total reps of Burpees.		 1 reps
Performed as RX
Dennis Sukholutsky 01/18/2014 Vintage CrossFit PM Session Untimed 3 rounds
20 Pistols
20 Ring Pushups		 10m 00s
Performed as RX
Dennis Sukholutsky 01/17/2014 Vintage CrossFit Morning WOD For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row		 13m 33s
Performed as RX
Dennis Sukholutsky 01/17/2014 Vintage CrossFit CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups		 1 rounds 15 reps
Performed as RX
Dennis Sukholutsky 01/15/2014 Vintage CrossFit None Power Snatch 5RM 135-155-170-175 lbs
Performed as RX
Dennis Sukholutsky 01/15/2014 Vintage CrossFit None 15-12-9-6-3
Power Snatch (95/65)
Toes to bar
Pushups		 7m 32s
Performed as RX
Dennis Sukholutsky 01/14/2014 Vintage CrossFit None 12m AMRAP for total reps
30 Double Unders
20 Calorie Row
10 Kettlebell Swings (53/36)
5 HSPU
40 DU/30 Cal Row/20 KBS/10 HSPU
50/40/30/15
etc		 300 reps
Performed as RX
Dennis Sukholutsky 01/12/2014 Reagan HS None 6 rounds for total time of:
Run 800m
Rest 2 minutes		 28m 01s
Performed as RX
Dennis Sukholutsky 01/12/2014 Vintage CrossFit None Deficit HSPU on 45# plates 8-8-7-6-6 lbs
Performed as RX
Dennis Sukholutsky 01/12/2014 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 38s
Performed as RX
Dennis Sukholutsky 01/11/2014 Vintage CrossFit None Front Squat 3-3-3-3-3
Bench Press 2-2-2-2-2-2
Max UB C2B PU		 255-255-255-255-255-260 lbs
215-225-225-225-225-230-235(1) lbs
22-10-11 lbs
Performed as RX
Dennis Sukholutsky 01/11/2014 Vintage CrossFit None M 50/F 30 calorie airdyne
then
30-20-10
Kettlebell Swing
Squats		 6m 49s
Performed as RX
Dennis Sukholutsky 01/10/2014 Vintage CrossFit None 20min AMRAP
Row 500m
30 Box Jumps, 24" to games standards
30 Wall Balls, 20#		 4 rounds 263 reps
Performed as RX
Dennis Sukholutsky 01/10/2014 Vintage CrossFit None EMOM as long as possible:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Jerks (Push or Split) (185/135)		 7 rounds 7 reps
Performed as RX
Dennis Sukholutsky 01/09/2014 Home None 1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic below).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.		 135-165-175-180-185f-185f-185f-185 lbs
@160 3-3-3-1-3 lbs
Performed as RX
Dennis Sukholutsky 01/09/2014 Home None 3 sets of 3 Strict Shoulder Press + 5 Push Press 135-145-145 lbs
Performed as RX
Dennis Sukholutsky 01/08/2014 Vintage CrossFit None Deadlift 10-10-10 335-345 lbs
Performed as RX
Dennis Sukholutsky 01/08/2014 Vintage CrossFit None EMOM as long as possible:
7 Thrusters (75/45)
7 Pullups
7 Burpees		 5 rounds 17 reps
Performed as RX
Dennis Sukholutsky 01/07/2014 Vintage CrossFit None 90s max reps 6" burpees
30s rest
60s max reps 6" burpees
Record total # of burpees		 57 reps
Performed as RX
Dennis Sukholutsky 01/07/2014 Vintage CrossFit None 15 Squat Clean Thrusters (95/65)
200m run
10 Squat Clean Thrusters (95/65)
200m run
5 Squat Clean Thrusters (95/65)
200m run		 5m 06s
Performed as RX
Dennis Sukholutsky 01/07/2014 Vintage CrossFit None 1) 10 minute to establish a 2rm Mid-Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).
2) EMOM for 5 minutes: 2 Mid-Hang Cleans + 1 Jerk @ 80% of max from #1.		 185-205-225f-225f-225-235 lbs
Part 2 at 190#, could have gone heavier lbs
Performed as RX
Dennis Sukholutsky 01/05/2014 Vintage CrossFit None Unbroken Muscle Ups
2-4-6-6-6-4-2		 6m 42s
Workout Scaled
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