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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 06/21/2019 Vintage CrossFit None Shoulder Press 3RM 162 lbs
Performed as RX
Dennis Sukholutsky 06/21/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 6m 11s
Performed as RX
Dennis Sukholutsky 06/20/2019 Vintage CrossFit None For Time
5 Strict Pull Ups
15 Pull Ups
20 Chest to Bar
15 Pull Ups
5 Strict Pull Ups		 2m 55s
Performed as RX
Dennis Sukholutsky 06/19/2019 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
Competitor: Legless Rope Climbs		 7m 43s
Performed as RX
Dennis Sukholutsky 06/18/2019 Vintage CrossFit None Hang Squat Snatch 2RM 185 lbs
Performed as RX
Dennis Sukholutsky 06/18/2019 Vintage CrossFit None For Time
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs

Beginner: 85/55
Intermediate: 115/75
Advanced: Rx		 7m 46s
Performed as RX
Dennis Sukholutsky 06/18/2019 Vintage CrossFit None Max Ring or Bar Muscle Ups
 31 reps
Performed as RX
Dennis Sukholutsky 06/04/2019 Vintage CrossFit None Pause Hang Snatch Warm Up
(above knee)
4x3

Every 2 Minutes for 12 Minutes
2 Hang Snatch @ 85%+		 185-195-200-200-205-210 lbs
Performed as RX
Dennis Sukholutsky 06/04/2019 Vintage CrossFit None 5 Rounds
10 Power Snatch*
12 Toes to Bar

*Weights on Snatch increase each round

75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

Scale weights to end around 75% 1RM Power Snatch
Scale T2B to V-Ups or GHD Sit Ups. Scale T2B volume so you can complete in 2 sets every round. 		9m 01s
Performed as RX
Dennis Sukholutsky 06/04/2019 Vintage CrossFit None For Completion
30:00 on Rower

This is an opportunity to practice pacing, the key is CONSISTENCY in pacing, not a gradual
slowing of the pace across the 30 minute workout.		 7,890 m
Performed as RX
Dennis Sukholutsky 06/03/2019 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 295 lbs
Performed as RX
Dennis Sukholutsky 06/03/2019 Vintage CrossFit None For Time
Run 800m or Row 1000m
150 Air Squats
Run 800m or Row 1000m

Perform both cardio movements. End with the one that is more challenging for you. Set your feet for the air squats and see if you can complete them all without moving.

Beginner: 100 Air Squats		 11m 05s
Performed as RX
Dennis Sukholutsky 05/30/2019 Vintage CrossFit None 3 Rounds
12 Muscle Ups
Rest 3:00

Scale: 3 rounds: 12 Banded Ring Transitions or 12 Perfect Ring Dips with slight pause at top and bottom
 10m 37s
Performed as RX
Dennis Sukholutsky 05/28/2019 Vintage CrossFit None For Time
50' Handstand Walk
25 Push Press 95/65lbs
25 Sit Ups
150 Double Unders
25 Sit Ups
25 Push Press
50' Handstand Walk

Scale DU volume if they will take longer than 3:00

Beginner: 3 Wall Walks; 75/50#; 200 Singles
Intermediate: 25' Handstand Walk
Advanced: Rx
Competitor: GHD Sit Ups		 8m 00s
Performed as RX
Dennis Sukholutsky 05/27/2019 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 45m 10s
Performed as RX
Dennis Sukholutsky 05/24/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
2 Reps Every 2:00 for 12 Minutes AHAP
 155-155-160-160-162-164 lbs
Performed as RX
Dennis Sukholutsky 05/24/2019 Vintage CrossFit None Run 5000m
30:00 Cap		 20m 48s
Performed as RX
Dennis Sukholutsky 05/24/2019 Vintage CrossFit None For Time
4-3-2-1
Legless Rope Climbs
Rest 2:00 Between Sets		 9m 12s
Performed as RX
Dennis Sukholutsky 05/23/2019 Vintage CrossFit None Back Squat
4x4 @ 82.5%		 315 lbs
Performed as RX
Dennis Sukholutsky 05/23/2019 Vintage CrossFit None :25 x 6 on Bike
Rest 2:35
Score is total calories		 127 reps
Performed as RX
Dennis Sukholutsky 05/22/2019 Vintage CrossFit None Deadlift 2-2-2-2 425-435-445-450 lbs
Performed as RX
Dennis Sukholutsky 05/22/2019 Vintage CrossFit None Unbroken Strict Handstand Push Ups
12-9-6-3, Rest 3:00
8-6-4-2, Rest 2:00
4-3-2-1, Rest 1:00
40/30 Calorie Row

Scale to Volume/ROM, or Kipping HSPU, Deficit Push Ups, or Regular Push Ups. Finish with an all-out sprint on rower.
 16m 26s
Performed as RX
Dennis Sukholutsky 05/22/2019 Vintage CrossFit None 3 Rounds
30 Pull Ups
Rest 3:00		 7m 45s
Performed as RX
Dennis Sukholutsky 05/21/2019 Vintage CrossFit None Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+

Drop and reset between each rep.		 175-180-185-190-195-200 lbs
Performed as RX
Dennis Sukholutsky 05/21/2019 Vintage CrossFit None 12 Minute Running Clock
3:00 Max Rep Kettlebell Snatch 53/35lbs
3:00 Max Burpees to 6" Target
3:00 Max Rep Kettlebell Swing
3:00 Max Burpees to 6" Target

Athletes may switch hands at any time. Score is total reps completed.

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 208 reps
Performed as RX
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