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Athlete Date Sort Location Workout Name Description Results
Sam Dutta 09/23/2018 Vintage CrossFit None 4 rounds
30-25-20-15 Kettlebell Swings, 53/35
1 D-Ball Clean to Shoulder + 40' D-Ball Carry. Repeat on other shoulder. 100/70

Beginner: 35/18; 60/40 sandbag
Intermediate: 44/26; 70/50
Advanced: Rx		 5m 53s
Performed as RX
Sam Dutta 09/21/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 85% 225-245-255-265 lbs
Performed as RX
Sam Dutta 09/21/2018 Vintage CrossFit None 3 Rounds
30 Double Dumbbell Deadlift/Kettlebell Deadlift
Run 400m

Beginner: 30#/15 or 18#
Intermediate: 40# or 44/25 or 26#
Advanced: 50 or 53#/35#

The goal with the deadlift is to use an ucommon stimulus. Dumbbells, KBs, Sandbags, etc.		 9m 19s
Performed as RX
Sam Dutta 09/19/2018 Vintage CrossFit None Pause Power Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than 9/5/2018
 125 lbs
Performed as RX
Sam Dutta 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 235 lbs
Performed as RX
Sam Dutta 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 8m 12s
Performed as RX
Sam Dutta 09/13/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

2 Rep every 2:00 for 12 Minutes
As heavy as possible		 125 lbs
Performed as RX
Sam Dutta 09/13/2018 Vintage CrossFit None For Time
20 Back Rack Lunge Steps 135/95lbs
100 Double Unders
100 Push Ups
100 Double Unders
20 Back Rack Lunges

Lunges will be taken from the ground so pick a weight you can clean to your back and then perform the 20 steps unbroken.

Beginner: 95/55; 50 Single Unders then 1:00 double under attempts then 50 single unders; 60/40 Push Ups
Intermediate: 115/75; 40-60 Double Unders; 80/55 Push Ups
Advanced: Rx		 15m 21s
Performed as RX
Sam Dutta 09/10/2018 Vintage CrossFit None Back Squat
5x5 @ 72.5%		 235 lbs
Performed as RX
Sam Dutta 09/10/2018 Vintage CrossFit None AMRAP 6 Minutes

40 Bar Facing Burpees
30 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time
(24/20" 50/35s)

Beginner: 30 BFB; 20 OHS @ 45/35#; 30/15#
Intermediate: 30 BFB; 20 OHS @ 75/55#; 40/25#
Advanced: Rx
 70 reps
Workout Scaled
Sam Dutta 09/07/2018 Vintage CrossFit None EMOM 10
5 Burpees to Plate
8 Plate Ground to Overhead 45/35
Single Unders as active recovery with remaining time (stop at :50)		 187 reps
Performed as RX
Sam Dutta 09/05/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx		 16m 20s
Performed as RX
Sam Dutta 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 365 lbs
Performed as RX
Sam Dutta 09/04/2018 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 70% 215 lbs
Performed as RX
Sam Dutta 09/04/2018 Vintage CrossFit None AMRAP 7 Minutes

Bike 500m
9 Power Snatch 95/65lbs
9 Kipping Handstand Push Ups

Beginner: 65/35#; Dumbbell Push Press or 3 Wall Walks
Intermediate: 4-6 Kipping HSPU
Advanced: Rx		 2 rounds 250 reps
Performed as RX
Sam Dutta 08/29/2018 Vintage CrossFit None Hang Squat Clean 2RM 202 lbs
Performed as RX
Sam Dutta 08/29/2018 Vintage CrossFit None 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 25m 00s
Performed as RX
Sam Dutta 08/28/2018 Vintage CrossFit None Hang Squat Snatch 2RM 140 lbs
Performed as RX
Sam Dutta 08/28/2018 Vintage CrossFit None AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx		 73 reps
Workout Scaled
Sam Dutta 08/20/2018 Vintage CrossFit None AMRAP 15
20 Dumbbell Snatches, 50/35lbs
15/12 Calorie Row
10 Burpee Box Jump Overs, 24/20"

Beginner: 30/15#; 10/6 Calorie Row; 20/16", step ups allowed
Intermediate: 40/25#
Advanced: Rx		 4 rounds 2 reps
Performed as RX
Sam Dutta 08/20/2018 Vintage CrossFit None For quality:
50 Tempo Strict Pull Ups (slow 2-3 seconds on the way down)

The less sets the better but don't perform sloppy reps with a "half kip" at the top. 		50 reps
Performed as RX
Sam Dutta 08/14/2018 Vintage CrossFit None AMRAP 10
15 Deadlifts, 185/125
15 Push Ups
15/10 Calorie Bike or 200m Run		 4 rounds 17 reps
Performed as RX
Sam Dutta 08/14/2018 Vintage CrossFit None Hang Power Clean 3-3-3-3-3 185 lbs
Performed as RX
Sam Dutta 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 15s
Performed as RX
Sam Dutta 08/08/2018 Vintage CrossFit None CHAOS
30 / 25-cal. SkiErg or Row
30 burpees to target
40 single-arm Overhead Squats, 50 / 35-lb. DB
40 single-leg squats
25 box jump-overs, 42 / 36-in. box
30m (two driveways) sled pull, 225/180/135/90

Large classes scale SkiErg to 20/15 cal, stagger at :90.

Beginner: 24/20, 30/15#, Step back lunges
Intermediate: 30/24, 40/25#, assisted pistols
Advanced: 36/28, 50/35
Competitor: 42/36		 17m 15s
Performed as RX
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