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Athlete Date Sort Location Workout Name Description Results
Sam Dutta 04/03/2019 Vintage CrossFit None AMRAP 12 Minutes
Run 200m
15 Push Ups
15 Sumo Deadlift High Pull 75/55lbs

Beginner: 5 Push Ups + :15 Plank; 55/35
Intermediate: 10 Push Ups
Advanced: Rx		 5 rounds 0 reps
Performed as RX
Sam Dutta 04/03/2019 Vintage CrossFit None Back Squat
5x3 @ 80%		 235-255-265-275 lbs
Performed as RX
Sam Dutta 04/02/2019 Vintage CrossFit None Every 5:00 for 15:00
Row 600m
20 Kettlebell Snatch 53/35lbs (10+10)
Max Box Jump Over 24/20 In Remaining Time
(Score is total Box Jump Overs)

Beginner: 35/18; Box Step Overs
Intermediate: 44/26; 20/16
Advanced: Rx		 55 reps
Performed as RX
Sam Dutta 04/02/2019 Vintage CrossFit None EMOM 12 Minutes
1 Squat Clean at 70-80%		 165-175-185 lbs
Performed as RX
Sam Dutta 03/31/2019 Vintage CrossFit Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 40m 26s
Performed as RX
Sam Dutta 03/05/2019 Vintage CrossFit None AMRAP 15 Minutes
20/12 Calories on Air Bike
15 Handstand Push Ups
10 Deadlift 225/155lbs

Beginner: 135/85; 15/10 Push Ups
Intermediate: 185/125; 7 Handstand Push Ups or Reduced ROM
Advanced: Rx		 3 rounds 20 reps
Workout Scaled
Sam Dutta 03/05/2019 Vintage CrossFit None Front Squat
4x3 at 85%
Rest as needed		 225 lbs
Performed as RX
Sam Dutta 02/26/2019 Vintage CrossFit None Back Squat
4x4 at 80%
Rest as needed		 245-255-265 lbs
Performed as RX
Sam Dutta 02/19/2019 Vintage CrossFit None Front Squat
4x4 at 80%
Rest as needed		 185-195-205-215 lbs
Performed as RX
Sam Dutta 02/19/2019 Vintage CrossFit None For Time
30-20-10
Wallballs 20/14lbs
Box Jump Overs 24/20lbs

Beginner: 14/10#; 20/16"
Intermediate/Advanced: Rx
 5m 48s
Performed as RX
Sam Dutta 01/24/2019 Vintage CrossFit None Every 3 Minutes for 15 Minutes
20 Wallballs 30/20lbs
2 Rope Climbs
Max distance on the rower in the time remaining

There is no rest in between rounds. The row should not degrade into active rest, but will be challenging to maintain a strong pace. Encourage athletes to keep their paces up. The wall-balls are meant to be unbroken even though theyre heavy, so scale athletes wall-ball weight.

Beginner: 15 Wall Balls @ 14/10; 10 Ring Rows or 5 "Single pull" rope climbs
Intermediate: 20 Wall Balls @ 20/14; Climbs to 12'
Advanced: Rx		 906 m
Workout Scaled
Sam Dutta 01/24/2019 Vintage CrossFit None Front Squat (from rack)
For Time
5x8 @ 70%
 6m 05s
Performed as RX
Sam Dutta 01/23/2019 Vintage CrossFit None Snatch
For Time
20 Snatch @ 65% 1RM
Rest 3:00
15 Snatch @ 70% 1RM
Rest 3:00
10 Snatch @ 75% 1RM

Percentages based on 1RM Power Snatch. Snatch reps can be power, squat, or a mix of both. The goal here is to blend both speed of reps with technique.		 9m 48s
Performed as RX
Sam Dutta 01/23/2019 Vintage CrossFit None 4 Rounds For Time
Row 500/450m
21 Kettlebell Swings 53/35lbs

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 12m 01s
Performed as RX
Sam Dutta 01/21/2019 Vintage CrossFit None 6 Rounds For Time
6 Sumo DLHP 115/75lbs
9 Lateral Bar Burpees
12 Pull Ups

This should be a fast WOD so pick a weight and pull up amount you can perform unbroken for at least a few rounds. Target time is <12 minutes.

Beginner: 75/45; 8 Ring Rows
Intermediate: 95/60; 6-8 Pull Ups
Advanced: Rx		 10m 15s
Workout Scaled
Sam Dutta 01/21/2019 Vintage CrossFit None AMRAP 4 Minutes x 3
15 Power Snatch 75/55lbs
15 Box Jump Overs 24/20"
15 Push Ups
Rest 2:00

Re-start the AMRAP each interval.

Beginner: 55/35#; Box Step Overs or Lower box height; Box Push Ups
Intermediate/Advanced: Rx		 176 reps
Performed as RX
Sam Dutta 01/07/2019 Vintage CrossFit None 4 rounds for time of
Run 400m
40' Handstand Walk

Beginner: 40' Forward + Backward Bear Crawl
Intermediate: :40 Handstand Hold or 20 Hand Lifts or Shoulder Taps
Advanced: Rx		 13m 29s
Workout Scaled
Sam Dutta 01/07/2019 Vintage CrossFit None Power Clean
3 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 32 reps
Performed as RX
Sam Dutta 01/04/2019 Vintage CrossFit None Push Jerk
5x4 @ 80%		 165 lbs
Performed as RX
Sam Dutta 01/04/2019 Vintage CrossFit None AMRAP 9 Minutes
Climb the Ladder
3 Chest to Bar
3 Burpee Box Jump Overs 24/20"
6/6, 9/9, etc.

Beginner: 20/16"; Ring Rows
Intermediate: Chin over Bar Pull ups (if possible perform first 3 reps of each round as C2B)
Advanced: Rx		 78 reps
Performed as RX
Sam Dutta 01/04/2019 Vintage CrossFit None 4 Rounds
Run 400m
30 Sit Ups
20/12 Calorie Bike		 17m 45s
Performed as RX
Sam Dutta 01/03/2019 Vintage CrossFit None 4 Rounds
20 Wallballs 20/14lbs
8 Ring Dips
Run 400m
Rest 2:00
Wall-ball and Ring Dip sets SHOULD BE UNBROKEN		 18m 27s
Performed as RX
Sam Dutta 01/03/2019 Vintage CrossFit None Deadlift 2x18 215 lbs
Performed as RX
Sam Dutta 12/04/2018 Vintage CrossFit None 5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs

S2OH should be completed in 2 sets or less for all five rounds.

Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105		 14m 04s
Workout Scaled
Sam Dutta 12/04/2018 Vintage CrossFit None 5RM Back Squat 282 lbs
Performed as RX
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