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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 03/18/2020 Home Garage - Maxie St None Home WOD

Perform 5 sets of:
:20 sec MAX Sprint
:40 sec recovery

Rest 2:00 mins

AMRAP 7 minutes

10 KB/DB Ground to Overhead
10 KB/Strict Press
100m run		 4 rounds 2 reps
Workout Scaled
Eric H 03/18/2020 Farm Fitness SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 5m 31s
Performed as RX
Chris Torrence 03/18/2020 Farm Fitness SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 6m 31s
Performed as RX
Eli Hines 03/18/2020 Farm Fitness SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 5m 59s
Performed as RX
Kyle Reedy 03/18/2020 Farm Fitness SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 6m 30s
Performed as RX
Greg Segui 03/17/2020 Premier Martial Arts/Grand River CrossFit 03/17/2020 Squat Cleans
2-2-2-2-2-2-2-2-2-2

Post load!
Scale as needed.		 160 lbs
Performed as RX
Jonathan Schabruch 03/17/2020 Sheepdog CrossFit None AMRAP 12 minutes of:
12 Deadlifts, 185/135
10 GHD Sit-ups
8 Pull-ups, chest-to-bar
6 Handstand Push-ups

 6 rounds 0 reps
Performed as RX
Steve Matteson 03/17/2020 PilotFit 19.4 12 min. Cap:
3 rounds - 10 snatch (65/45 lbs)
12 bar facing burpees
3 minutes rest
3 rounds - 10 chest to bar pullups, 12 bar facing burpees		 106 reps
Performed as RX
Gretchen P 03/17/2020 Sheepdog CrossFit None 30 min HIIT 30m 00s
Performed as RX
Ankur Kataria 03/17/2020 Home Garage - Maxie St None EMOM * 9 minutes

Min 1 - 40 MAX Jump Rope or Mountain Climbers
Min 2 - 20 Db/kb/backpack Front Rack Lunges
Min 3 - 14 Jump Squats w/Backpack

2:00 Rest

AMRAP * 3 minutes
MAX Burpees

Score - Total Burpees

*Fill Backpack with books/water/jugs/etc.		 39 reps
Performed as RX
Eric H 03/17/2020 Farm Fitness Danny As many rounds as possible in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups		 2 rounds 40 reps
Performed as RX
Chris Torrence 03/17/2020 Farm Fitness Danny As many rounds as possible in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups		 2 rounds 56 reps
Performed as RX
Kyle Reedy 03/17/2020 Farm Fitness Danny As many rounds as possible in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups		 1 rounds 60 reps
Performed as RX
Greg Segui 03/16/2020 Premier Martial Arts/Grand River CrossFit 03/16/2020 7 minute AMRAP:
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees

Post total reps!
Scale as needed.		 122 reps
Performed as RX
Nyree Segui 03/16/2020 Premier Martial Arts/Grand River CrossFit 03/16/2020 7 minute AMRAP:
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees

Post total reps!
Scale as needed.		 115 reps
Performed as RX
Valerie Blyleven 03/16/2020 Premier Martial Arts/Grand River CrossFit 03/16/2020 7 minute AMRAP:
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees

Post total reps!
Scale as needed.		 111 reps
Performed as RX
Jonathan Schabruch 03/16/2020 Sheepdog CrossFit None Front Squat
2-3-5-10-2-3-5-10		 200-200-200-200-200-200-200-200 lbs
Performed as RX
Charles Drake 03/16/2020 Sheepdog CrossFit None E2MOM x 8 Min
3 position clean (floor, below knee, above knee)

3 rounds for time:
10 power cleans (135/95)
20 pull-ups
30 SA DB OH walking lunges (50/35)
400m run		 15m 05s
Workout Scaled
Scott Anderson 03/16/2020 Sheepdog CrossFit None 21-15-9
Front Squats 115#
Bar-facing burpees
Rest 5 min

21-15-9
Calorie Row
Bar-facing burpees
Rest 5 min

21-15-9
Calorie Row
Front Squats 115#		 34m 48s
Performed as RX
Paul Greenhalgh 03/16/2020 Premier Martial Arts/Grand River CrossFit 03/16/2020 7 minute AMRAP:
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees

Post total reps!
Scale as needed.		 123 reps
Performed as RX
Gretchen P 03/16/2020 Sheepdog CrossFit None 9 rounds
20 seconds on / 20 off
Clean with Press, 20 lb dumbbells
Plate toe taps
Weighted jump squats with 20 lb dumbbells
Scotty Boys (push up, row, pushup, row)
Single unders
Weighted hollow rocks with 20 lb dumbbells		 30m 00s
Performed as RX
Chris Torrence 03/16/2020 Farm Fitness CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.		 18m 55s
Performed as RX
Kyle Reedy 03/16/2020 Farm Fitness CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.		 15m 05s
Performed as RX
Charles Drake 03/15/2020 Sheepdog CrossFit None 1)14 Minute AMRAP
1 Legless Rope Climb (2 Rope Climbs/3 Rope Pulls)
20 Alt. KB Suitcase Reverse Lunges (50/35)
30 Sit-Ups
400m Run/500m Row/25/20 Cal Bike
(Rest 5 Minutes)

2) 14 Minute AMRAP
10 D-Ball over the Shoulder (AHAP)
20 Box Jumps (24/20)
30 SA DB Push Press (50/35) (15 each)
400m Run/500m Row/25/20 Cal Bike
**athletes choice cardio must switch each round.
**Suitcase KB Reverse Lunge, 1 KB held in a suitcase carry to the side. 10 lunges with the KB in the right hand, 10 with the KB in the left hand. 		4 rounds 61 reps
Performed as RX
Scott Anderson 03/15/2020 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 16m 54s
Performed as RX
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