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Athlete Date Sort Location Workout Name Description Results
Sam Dutta 08/07/2018 Vintage CrossFit None EMOM 15
1 Clean and Jerk, any way
Start at 50-60% 1RM and build to ~90-95% 1RM		 185 lbs
Performed as RX
Sam Dutta 08/07/2018 Vintage CrossFit None AENEAS
5 / 4 climbs
40 thrusters, 85 / 55 lb.
200m D-Ball Carry

Beginner: 25 Ring Rows; 65/45# Thrusters; 60/40# Sandbag
Intermediate: Rope Climbs; 70/50
Advanced: Legless Rope Climbs, 100/70
Competitor: Pegboard Climbs, 150/100		 14m 15s
Performed as RX
Sam Dutta 08/01/2018 Vintage CrossFit None Sumo Deadlift 3RM 315 lbs
Performed as RX
Sam Dutta 08/01/2018 Vintage CrossFit None 100' Unbroken Farmer's Carry
Find max weight, build across at least 3 sets		 190 lbs
Performed as RX
Sam Dutta 08/01/2018 Vintage CrossFit None Max effort Dumbbell or Kettlebell Farmer's Holds

Hold at side until grip fails. Target is 2+ minutes.

Beginner: 50/35
Intermediate: 60/45
Advanced: 70/50		 2m 03s
Performed as RX
Sam Dutta 07/31/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 190 lbs
Performed as RX
Sam Dutta 07/31/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 7 rounds 1 reps
Performed as RX
Sam Dutta 06/13/2018 Vintage CrossFit None Sumo Deadlift
5x2 As Heavy As Possible
No Bounce - Silent

Try to build to heavier than 3RM with perfect positions		 325 lbs
Performed as RX
Sam Dutta 06/13/2018 Vintage CrossFit None 40-30-20
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs

Run 400m after the round of 40 and 30

Target times are under 15:00. Scale volume or reps to achieve target time.

Beginner: 55/35; 14/10#
Intermediate/Adv: Rx		 15m 28s
Performed as RX
Sam Dutta 06/12/2018 Vintage CrossFit None EOMOM for 16 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM

Increase or decrease weight between sets 		175 lbs
Performed as RX
Sam Dutta 06/12/2018 Vintage CrossFit None AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Squat Snatch 135/95lbs
2 Muscle Ups
2 Squat Snatch 135/95
3/3 4/4 etc...

Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx

Snatch weight should not exceed 70% of 1RM		 30 reps
Workout Scaled
Sam Dutta 06/11/2018 Vintage CrossFit None Box Squat
10x2 @ 50-60%
Speed Work (control the descent, sit down, then fast up!)
Rest :30-:60		 225 lbs
Performed as RX
Sam Dutta 06/11/2018 Vintage CrossFit None 12-9-6
Power Cleans 155/105lbs
Box Jump Overs 24/20"
Chest to Bar Pull Ups

Beginner: 105/65; 20/16" Step Overs; Banded Strict Pull Ups
Intermediate: 135/85; Rx; Chin over Bar Pull Ups
Advanced: Rx		 6m 48s
Workout Scaled
Sam Dutta 03/21/2018 Vintage CrossFit None AMRAP 9 Minutes
90 Air Squats
60 KB Swings 53/35lbs
90 Air Squats
AMRAP Pull Ups


Scale to allow :90 or more on the pull ups at the end. Score is total reps completed including squats/swings.


Beginner: 50 Air Squats; 40 Kettlebell Swings 35/18; Ring Rows
Intermediate: 70 Air Squats; 50 Kettlebell Swings 44/26; Rx Pull Ups
Advanced: Rx		 255 reps
Performed as RX
Sam Dutta 03/20/2018 Vintage CrossFit None Back Squat 4-4-4-4
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 1		 215-235-265 lbs
Performed as RX
Sam Dutta 03/20/2018 Vintage CrossFit None 3 Rounds
25 Thrusters
25/20 Calorie Row
Rest 2:00

Push yourself to row hard and stay unbroken on the thrusters!

Round 1: 45/35
Round 2: 75/55
Round 3: 95/65

Beginner: 20 Thrusters, 35/15, 50/25, 65/35, 20/15 Calorie Row
Intermediate+: Rx		 12m 23s
Performed as RX
Sam Dutta 03/13/2018 Vintage CrossFit None Front Squat
5x3
(Start around 85%)		 205-215-225-235 lbs
Performed as RX
Sam Dutta 02/27/2018 Vintage CrossFit None 5 Rounds
6 Deadlifts 135/95lbs
6 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar

Time Cap: 12:00

Beginner: 105/75
Intermediate/Advanced: Rx		 7m 23s
Performed as RX
Sam Dutta 02/27/2018 Vintage CrossFit None Front Squat 4-4-4-4
(Start around 80%)		 205-205-215-225 lbs
Performed as RX
Sam Dutta 02/26/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)		 165-185-195-205 lbs
Performed as RX
Sam Dutta 02/26/2018 Vintage CrossFit None 3 Rounds
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups


Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.


Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx		 11m 29s
Workout Scaled
Sam Dutta 02/25/2018 Vintage CrossFit None Run 600m
20 Push Ups
40 Sit Ups
20 Push Ups
100m Farmers Carry 70s/53s
20 Push Ups
40 Sit Ups
20 Push Ups
Run 600m

Beginner: 10 Push Ups; 53/35#
Intermediate: 15 Push Ups; 62/44#
Advanced: Rx
Competitor: 30 GHD Sit Ups		 16m 38s
Performed as RX
Sam Dutta 02/25/2018 Vintage CrossFit None Deadlift 5-5-5
Heavy but perfect!		 325 lbs
Performed as RX
Sam Dutta 02/21/2018 Vintage CrossFit None Split Jerk 5x3
Sets 3 & 4 should be your heavy sets. Drop the weight down to a moderate load for the fifth set.		 135-155-175 lbs
Performed as RX
Sam Dutta 02/21/2018 Vintage CrossFit None AMRAP 12:00
30 Box Jump Overs 24/20"
20 Pull Ups
10 Clean and Jerks 135/95lbs

Target is 2 full rounds, scaled volume appropriately. Pull Ups should be done in 3 sets or less. Focus on eliminating extra steps while turning around for box jump overs.

Beginner: 20 Box Jump Overs, 20/16"; 12-15 Pull Ups; 95/65
Intermediate: 25 Box Jump Overs, 24/20"; 20 Pull Ups; 115/75
Advanced: Rx
Competitor: Chest-to-bar pullups; 155/105		 2 rounds 40 reps
Performed as RX
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