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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 03/29/2024 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 15m 16s
Performed as RX
Dennis Sukholutsky 09/02/2019 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 8 rounds 16 reps
Performed as RX
Dennis Sukholutsky 07/23/2019 Vintage CrossFit None Back Squat
8x3 @ 62.5%		 245 lbs
Performed as RX
Dennis Sukholutsky 07/23/2019 Vintage CrossFit None 4 Rounds
6 Push Jerk 155/105lbs
12 Handstand Push Ups
6 Push Jerk
Rest :90

Beginner: 95/55; Perfect Push Ups
Intermediate: 125/80; 6-8 Kipping HSPU
Advanced: Rx		 9m 20s
Performed as RX
Dennis Sukholutsky 07/22/2019 Vintage CrossFit None Snatch
7x1 @ 82.5-92.5%		 195-205-210-215-220-225-230 lbs
Performed as RX
Dennis Sukholutsky 07/22/2019 Vintage CrossFit None AMRAP 6 Minutes
Row 750/650m
Max Rope Climbs in remaining time

Rowing time cap: 3:30, scale distance if needed

Beginner: Floor to standing rope pulls
Intermediate: 10' Rope Climbs
Advanced: Rx		 13 reps
Performed as RX
Dennis Sukholutsky 07/22/2019 Vintage CrossFit None 4 Rounds
30 Heavy Jump Rope
15 Kettlebell Swings 70/53lbs
20 Burpees to 12" Target		 12m 50s
Performed as RX
Dennis Sukholutsky 07/17/2019 Vintage CrossFit None Push Press
4x3 @ 85%		 220 lbs
Performed as RX
Dennis Sukholutsky 07/17/2019 Vintage CrossFit None AMRAP 4:00 x 3
Rest 2:00
30 Kettlebell Swing 53/35lbs
20 Pull Ups
Max reps 10m Shuttle in time remaining

Beginner: 35/18; 20 Ring Rows
Intermediate: 44/26; 10 Pull Ups
Advanced: Rx
 93 reps
Performed as RX
Dennis Sukholutsky 07/15/2019 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%		 185-185-190-190-195-195 lbs
Performed as RX
Dennis Sukholutsky 07/15/2019 Vintage CrossFit None For Time
50' Handstand Walk
30 Power Cleans 95/65lbs
90 Double Unders
50' Handstand Walk
20 Power Cleans
60 Double Unders
50' Handstand Walk
10 Power Cleans
30 Double Unders
50' HS Walk

Beginner: 100' Overhead Plate Carry or :30 Handstand Hold; 75/45; 150-100-50 Singles
Intermediate: 30 Shoulder Taps; 50-35-20 DU
Advanced: Rx		 9m 34s
Performed as RX
Dennis Sukholutsky 07/15/2019 Vintage CrossFit None 400m Run x 4
Rest 1:1
 9m 56s
Performed as RX
Dennis Sukholutsky 07/02/2019 Vintage CrossFit None Row 5000m 17m 51s
Performed as RX
Dennis Sukholutsky 07/02/2019 Vintage CrossFit None 6 Rounds
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups

Time cap: 15 minutes

Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx		 7m 07s
Performed as RX
Dennis Sukholutsky 07/02/2019 Vintage CrossFit None Back Squat
From 0:00 - 10:00
Work up to a heavy single, around 90%

From 10:00 - 20:00
5x3 @ 80% (1RM)		 350 lbs
320 lbs
Performed as RX
Dennis Sukholutsky 07/01/2019 Vintage CrossFit None Squat Snatch
6x3 @ 70-75%		 175-180-185-185-185-185 lbs
Performed as RX
Dennis Sukholutsky 07/01/2019 Vintage CrossFit None 4 Rounds for time of:

10 Front Squats 115/75lbs
10 Toes to Bar
10 Overhead Squats 115/75lbs
10 Toes to Bar

Time cap 16:00

Scale volume so you can complete each movement in two sets or less for the whole workout. Option to change out the OHS for back squats for athletes with overhead mobility limitations.

Beginner: 8 reps of each; 75/35; 10 Med Ball Sit Ups
Intermediate: 95/55; 7 Toes to Bar
Advanced: Rx		 7m 33s
Performed as RX
Dennis Sukholutsky 06/26/2019 Vintage CrossFit None For Time
200m Sandbag Carry 150/100lbs

Any style carry
 1m 10s
Performed as RX
Dennis Sukholutsky 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
 194 reps
Performed as RX
Dennis Sukholutsky 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. 		265 lbs
Performed as RX
Dennis Sukholutsky 06/25/2019 Vintage CrossFit None Back Squat 3RM 355 lbs
Performed as RX
Dennis Sukholutsky 06/25/2019 Vintage CrossFit None AMRAP 10 Minutes
3 Strict Handstand Push Ups
9 Dumbbell Thrusters 50/35s
100m Run

Pick a weight where you can stay unbroken on the thrusters.

Beginner: 5/3 Perfect Push Ups; 30/15#
Intermediate: 40/25#
Advanced: Rx
 7 rounds 0 reps
Performed as RX
Dennis Sukholutsky 06/25/2019 Vintage CrossFit None Row 3000m 10m 14s
Performed as RX
Dennis Sukholutsky 06/24/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*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
Dennis Sukholutsky 06/24/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 3m 24s
Performed as RX
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