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Athlete Date Sort Location Workout Name Description Results
Sam Dutta 12/26/2017 Vintage CrossFit None AMRAP 15 Minutes
2 Rope Climbs
6 OHS 155/105lbs
12/9 Calorie Bike

The OHS should be heavy but unbroken.

Beginner: 1 30' Sled Pull; 85/55; 8/6 Calorie Bike
Intermediate: 115/80; Lower height rope climb
Advanced: Rx		 5 rounds 0 reps
Workout Scaled
Sam Dutta 12/20/2017 Vintage CrossFit None Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off		 36 reps
Performed as RX
Sam Dutta 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time		 106 reps
Workout Scaled
Sam Dutta 12/19/2017 Vintage CrossFit None Back Squat 5RM 245 lbs
Performed as RX
Sam Dutta 12/18/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
 135-140-145 lbs
Performed as RX
Sam Dutta 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 12m 20s
Performed as RX
Sam Dutta 12/14/2017 Vintage CrossFit None Deadlift
9-9-9
As heavy as possible with total control		 295 lbs
Performed as RX
Sam Dutta 12/14/2017 Vintage CrossFit None AMRAP 15 Minutes
15 Burpee Box Jump Overs 24/20"
10 Alternating Pistols
15 Burpee Box Jump Overs 24/20"
20 Pistols
15 Burpee Box Jump Overs 24/20"
30 Pistols
etc...

Beginner: 20/16" Burpee Box Step Overs; Steps Walking Lunge or Step Back Slider Lunges
Intermediate: Assisted Pistols (upright or band) or Pistols with front foot on slider
Advanced: Rx (reduce pistol volume in half if appropriate)		 170 reps
Performed as RX
Sam Dutta 12/13/2017 Vintage CrossFit None 5 Rounds
:60 Max Chest to Bar Pullups
:60 Rest
:60 Max Thruster 135/95lbs
:60 Rest

Beginner: Ring Rows; 85/55
Intermediate: Chin over Bar Pull Ups; 100/70
Advanced: 115/80
Competitor: Ring Muscle Ups		 100 reps
Workout Scaled
Sam Dutta 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 225 lbs
Performed as RX
Sam Dutta 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 4m 31s
Workout Scaled
Sam Dutta 11/13/2017 Vintage CrossFit None Snatch
6x3 @ 75-80%		 105 lbs
Performed as RX
Sam Dutta 11/13/2017 Vintage CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups

Beginner: 70/50% bodyweight; Banded Strict Pullups
Intermediate: 80/60% bodyweight; Rx Pullups
Advanced: 100/70% bodyweight		 119 reps
Performed as RX
Sam Dutta 11/12/2017 Vintage CrossFit None 10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.

Score 1: Total Rowing Time		 11m 43s
Performed as RX
Sam Dutta 11/12/2017 Vintage CrossFit None 10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.

Score 2: Total Barbell Weight		 310 lbs
Performed as RX
Sam Dutta 11/11/2017 Vintage CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

QuickFit: 6 Dumbbell Push Press; 8 Kettlebell Swings; 10 Ring Rows; 12 Double Unders or 24 Singles
Beginner: 1 Wall Walk; 135/85; 6 Banded Pull Ups; 36 Singles
Intermediate: Reduced ROM HSPU; 185/125; 6-8 Pull Ups
Advanced: Rx
 24m 04s
Performed as RX
Sam Dutta 11/10/2017 Vintage CrossFit None Teams of 3
Bike 25 Calories each x 1
Rest 1:00 (after each partner does their 25 Cal)
Bike 20 Calories each x 2
Rest 1:00 (after each partner does 20 Cal twice)
Bike 15 Calories each x 3

Ladies: 20/16/12 Calories		 17m 11s
Performed as RX
Sam Dutta 11/10/2017 Vintage CrossFit None Power Clean 4x1
Clean Pull 4x1
Clean Deadlift 4x1		 195-235-285 lbs
Performed as RX
Sam Dutta 11/02/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 175-185-195-205 lbs
Performed as RX
Sam Dutta 11/01/2017 Vintage CrossFit None Push Press 3-3-3-3 @ 85% 155 lbs
Performed as RX
Sam Dutta 11/01/2017 Vintage CrossFit None AMRAP 25 Minutes
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU

This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.

Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx		 6 rounds 50 reps
Performed as RX
Sam Dutta 10/31/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5%		 275 lbs
Performed as RX
Sam Dutta 10/31/2017 Vintage CrossFit None AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx
 6 rounds 204 reps
Performed as RX
Sam Dutta 10/23/2017 Vintage CrossFit None AMRAP 20
5 Strict Pull Ups or Ring Rows
10/7 Calorie Bike (push the intensity here!)
15 Sit Ups
:20 Plank Hold		 9 rounds 5 reps
Performed as RX
Sam Dutta 10/11/2017 Vintage CrossFit None Push Press 1RM 175 lbs
Performed as RX
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