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Athlete Date Sort Location Workout Name Description Results
Chris Torrence 03/12/2020 Farm Fitness FF 031519 21 Minute AMRAP - Teams of 3

Station A - Ground to Overhead
Station B - 20 Sit-Ups
Station C - Rest

Every minute on the minute, switch stations. Station A can be any weight throughout the workout and ground to overhead by any means (i.e.. snatch, power clean, etc.). Add the weight from every rep completed.		 16900 lbs
lbs
Performed as RX
Eli Hines 03/12/2020 Farm Fitness FF 031519 21 Minute AMRAP - Teams of 3

Station A - Ground to Overhead
Station B - 20 Sit-Ups
Station C - Rest

Every minute on the minute, switch stations. Station A can be any weight throughout the workout and ground to overhead by any means (i.e.. snatch, power clean, etc.). Add the weight from every rep completed.		 16900 lbs
Performed as RX
Greg Segui 03/11/2020 Premier Martial Arts/Grand River CrossFit 03/11/2020 3 rounds for time of:
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar

Post time!
 3m 22s
Performed as RX
Nyree Segui 03/11/2020 Premier Martial Arts/Grand River CrossFit 03/11/2020 3 rounds for time of:
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar

Post time!
 3m 41s
Performed as RX
Valerie Blyleven 03/11/2020 Premier Martial Arts/Grand River CrossFit 03/11/2020 3 rounds for time of:
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar

Post time!
 5m 00s
Performed as RX
Jonathan Schabruch 03/11/2020 Sheepdog 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		 8m 56s
Performed as RX
Justin Lilly 03/11/2020 Home Gym T-Push UPS 2min down T-Push UPS
2 minutes- 36
1:45- 26
1:30- 17
1:15-17
1min-26 (longer rest)
:45- 18
:30- 12
:15- 8
Total- 160
 160 reps
Performed as RX
Steve Matteson 03/11/2020 PilotFit Treadmill Ladder - from the bottom Start at 10 degrees incline and 4 mph. At every minute decrease incline by 1 degree and increase speed .5 mph. In the 11th minute you are running at 9 mph with a 0 degree incline. Continue going back up the ladder. At each minute increase the incline 1 degree and decrease the speed .5 mph.

Keep up the pattern until you get off the treadmill.

Each minute is one round. Each second is one rep.		 25 rounds 0 reps
Performed as RX
Ryan Ivison 03/11/2020 None Rowing Helen "Rowing Helen"
Workout Description
3 rounds for time of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups		 8m 58s
Workout Scaled
Darren Madill 03/11/2020 Premier Martial Arts/Grand River CrossFit 03/11/2020 3 rounds for time of:
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar

Post time!
 3m 00s
Workout Scaled
Ankur Kataria 03/11/2020 District H CrossFit None Push Jerk 5x1

#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Scoring: Load		 185-205-215-225 lbs
Performed as RX
Ankur Kataria 03/11/2020 District H CrossFit None Metabolic Conditioning

Alternating On the Minute x 20 (10 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Scale reps and calories on row as needed		 240 reps
Workout Scaled
Chris Torrence 03/11/2020 Farm Fitness Yvonne 2 partner team, 1 working at a time:
76 Air Squats
76 DB push press @50# DB
76 Abmat Situps
76 Wall Balls
76 Burpees
76 Med Ball Twists
76 HR Pushups
76 KB Swings 55#
76 DB Thrusters
400m Run w/Partner		 27m 33s
Performed as RX
Eli Hines 03/11/2020 Farm Fitness Yvonne 2 partner team, 1 working at a time:
76 Air Squats
76 DB push press @50# DB
76 Abmat Situps
76 Wall Balls
76 Burpees
76 Med Ball Twists
76 HR Pushups
76 KB Swings 55#
76 DB Thrusters
400m Run w/Partner		 27m 33s
Performed as RX
Kyle Reedy 03/11/2020 Farm Fitness None 6 rounds for time:
50 Double Unders
15 Push-ups
10 Hang Power Cleans, 95/65 lbs		 24m 10s
Workout Scaled
Nyree Segui 03/10/2020 Premier Martial Arts/Grand River CrossFit 03/10/2020 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Jonathan Schabruch 03/10/2020 Sheepdog CrossFit None 3 Rounds for time of:
35 Wall Ball Shots, 20/14
25 1-arm Dumbbell Snatch

Men: One 50-lb. Dumbbell
Women: One 35-lb. Dumbbell		 10m 34s
Performed as RX
Toni Smith 03/10/2020 Premier Martial Arts/Grand River CrossFit 03/10/2020 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Seth Johnson 03/10/2020 Old City CrossFit 4 RFT Run 400 meters
12 Deadlifts (275/185)
12 strict pull ups		 24m 40s
Workout Scaled
Ankur Kataria 03/10/2020 District H CrossFit None Gymnastics Skill

10 min EMOM
Odd Minute: 10 to 12 HSPU
Even Minute: 20 to 30 second chin over bar iso hold*

Scale Options: 8-10 HSPU, 1 to 2 abMats, pike push ups

*mixed grip hold, alternating grips each round

Scoring: Reps		 10 reps
Workout Scaled
Ankur Kataria 03/10/2020 None None Metabolic Conditioning

On the 4:00 x 4 Rounds:
50 Double Unders
5 Bar/Ring Muscle-ups
5 Power Snatches

Build in Power Snatch Weight each round, score is your highest snatch weight for 5 reps

Sub 5 burpee pull ups for muscle ups

Start around 50 to 60% of 1RM Snatch and build each round

Scoring: Load		 75-95-115-135 lbs
Performed as RX
Eric H 03/10/2020 Farm Fitness Funny Bone 10min AMRAP:
9 Kettlebell Swings 50/35lbs
7 Box Jumps 24/20
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.		 7 rounds 12 reps
Performed as RX
Chris Torrence 03/10/2020 Farm Fitness Funny Bone 10min AMRAP:
9 Kettlebell Swings 50/35lbs
7 Box Jumps 24/20
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.		 8 rounds 4 reps
Performed as RX
Eli Hines 03/10/2020 Farm Fitness Funny Bone 10min AMRAP:
9 Kettlebell Swings 50/35lbs
7 Box Jumps 24/20
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.		 8 rounds 11 reps
Performed as RX
Greg Segui 03/09/2020 Premier Martial Arts/Grand River CrossFit 03/09/2020 6 rounds for time
8 Hang Power Cleans 95/65lbs
8 V-Sits
8 Box Jumps 24/20

Post time!
 6m 29s
Performed as RX
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