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Athlete Date Sort Location Workout Name Description Results
Sam Dutta 06/26/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		225 lbs
Performed as RX
Sam Dutta 06/26/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs
 137 reps
Performed as RX
Sam Dutta 06/05/2019 Vintage CrossFit None Every 5:00 for 20:00
60 Double Unders
20 Wallballs 20/14lbs
10 Box Step Overs 24/20", 50/35s
Max Rep Strict Pull Ups in remaining time

Use a band to accumulate volume on strict pull ups. Avoid singles!

Beginner: 100 Single Unders; 14/10# WB; 20/10# DB Step Overs
Intermediate: 30 Double Unders; 35/20# DB Step Overs
Advanced: Rx		 40 reps
Performed as RX
Sam Dutta 06/05/2019 Vintage CrossFit None Deadlift 3x3 335 lbs
Performed as RX
Sam Dutta 05/28/2019 Vintage CrossFit None Pause Hip Position Clean
Warm Up
4x3 @ 40-60% 1RM
Hang Squat Clean (above knee)

Every 2 Minutes for 12 Minutes
2 Reps @ 85%+

Drop and reset each rep
 185-195-205 lbs
Performed as RX
Sam Dutta 05/22/2019 Vintage CrossFit None Deadlift 2-2-2-2 355 lbs
Performed as RX
Sam Dutta 05/08/2019 Vintage CrossFit None Deadlift 5RM 315 lbs
Performed as RX
Sam Dutta 05/08/2019 Vintage CrossFit None 4 Rounds
2 Rope Climbs
15 Power Snatch 75/55lbs

Beginner: 8 Ring Rows or 20 Standing Rope Sled Pull; 55/35
Intermediate: 12 Rope Climbs
Advanced: Rx		 9m 55s
Performed as RX
Sam Dutta 05/06/2019 Vintage CrossFit None Back Squat 1RM 305 lbs
Performed as RX
Sam Dutta 05/06/2019 Vintage CrossFit None For Time
Row 1500/1250m
40 Alternating Pistols
20 Hang Cleans 185/115lbs

Beginner: 40 Steps Goblet Lunge; 115/65
Intermediate: Assisted Pistols; 155/95
Advanced: Rx		 11m 26s
Workout Scaled
Sam Dutta 04/30/2019 Vintage CrossFit None Every :30 for 6 Minutes
1 Squat Clean at 75-80%		 185 lbs
Performed as RX
Sam Dutta 04/30/2019 Vintage CrossFit None 5 Rounds
12/10 Calorie Row
12 Power Snatch 95/65lbs
Rest :60

Scale weight to allow for unbroken power snatches, even after rowing hard.
Beginner: 65/35
Intermediate: 75/45 or 8 Reps @ 95/65
Advanced: Rx		 10m 15s
Workout Scaled
Sam Dutta 04/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
10/7 Calorie Row/Bike/Ski
3 Push Press 115/75lbs
10/7 Calories
6 Push Press
10/7 Calories
9, 12, 15 etc.

Beginner: 75/45
Intermediate: 95/65
Advanced: Rx

(Athletes choice of machine but perform the same machine for full workout) 		115 reps
Performed as RX
Sam Dutta 04/29/2019 Vintage CrossFit None Zero Bounce Deadlift
4x4 @ 75-85% of 1RM

Heavier than 4/15/2019		 325-335 lbs
Performed as RX
Sam Dutta 04/28/2019 Vintage CrossFit None AMRAP 4:00 x 4
4 Rounds
800/650m Bike
:60 Sandbag D-Ball Hold 100/70 (in front of body)
Max reps rope climbs in remaining time
Rest 2:00

Score is total rope climbs

Beginner: Ring rows or standing rope sled pulls; 50/30
Intermediate: 12 Rope Climbs; 70/50
Advanced: Rx		 14 reps
Performed as RX
Sam Dutta 04/28/2019 Vintage CrossFit None Front Squat
6x2 @85%		 205 lbs
Performed as RX
Sam Dutta 04/23/2019 Vintage CrossFit None Touch and Go Power Clean to Push Jerk
5x5
(Heavier than 4/9/2019)		 155 lbs
Performed as RX
Sam Dutta 04/23/2019 Vintage CrossFit None 3 Rounds
75 Double Unders
20 Kettlebell Swings 53/35lbs
15 Burpees to 6 Target

Beginner: 25 Singles + 1 DU attempt x 5, 35/18
Intermediate: 40 Double Unders; 44/26;
Advanced: Rx		 8m 59s
Performed as RX
Sam Dutta 04/22/2019 Vintage CrossFit None For Time
10 Squat Snatch 135/95lbs
Run 400m
30 Pistols
Run 400m
10 Squat Snatch 135/95lbs


Beginner: 85/50#; 30 Lateral Box Step Ups (minimize use of bottom leg)
Intermediate: 115/75#; Assisted Pistols		 9m 26s
Workout Scaled
Sam Dutta 04/22/2019 Vintage CrossFit None Zero Bounce Deadlift
53 @ 75-85% of 1RM

Heavier than 4/8/2019		 295-315-335-355 lbs
Performed as RX
Sam Dutta 04/17/2019 Vintage CrossFit None Back Squat
4x5 @75%		 235-235-235-245 lbs
Performed as RX
Sam Dutta 04/15/2019 Vintage CrossFit None 3 Rounds
21 Overhead Squats 95/65lbs
21 Bar Facing Burpees

Beginner: 55/35; 15 Bar Facing Burpees
Intermediate: 75/50
Advanced: Rx		 9m 59s
Workout Scaled
Sam Dutta 04/15/2019 Vintage CrossFit None Zero Bounce Deadlift
4x4 @ 72.5-82.5% of 1RM		 275-295-315-335 lbs
Performed as RX
Sam Dutta 04/09/2019 Vintage CrossFit None AMRAP 15 Minutes, Alternating full rounds with a Partner
3 D-Ball Cleans 50-150lbs
50 D-Ball Carry
6 Ring Dips
Beginner: :20 Ring Support Hold; 50/30
Intermediate: 70/50; 3 Ring Dips (Full ROM!)
Advanced: 100/70
Competitor: 150/100		 21 rounds 53 reps
Performed as RX
Sam Dutta 04/09/2019 Vintage CrossFit None Touch and Go Power Clean to Push Jerk
55 Building in weight

Compare to 5RM on 3/28/2019		 145 lbs
Performed as RX
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