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Athlete Date Sort Location Workout Name Description Results
Nyree 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!
 7m 29s
Performed as RX
Valerie Blyleven 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!
 7m 29s
Performed as RX
Jen Priestman 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!
 7m 37s
Workout Scaled
Scott Anderson 03/09/2020 Sheepdog CrossFit None 20 minute AMRAP:
20 burpees
20 calorie row
20 abmat situps		 5 rounds 4 reps
Performed as RX
Toni Smith 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 23s
Performed as RX
Steve Matteson 03/09/2020 PilotFit 10 min. AMRAP 30-20-10 10 min. AMRAP
30 Dubs
20 sec. plank hold
10 Alternate between pullups & box jump

then:
5 x 3 hanging clean & jerk		 5 rounds 34 reps
Performed as RX
Seth Johnson 03/09/2020 Old City CrossFit Double KB/DB Press Double KB/DB Press 8-8-8 35-40-40 lbs
Performed as RX
Seth Johnson 03/09/2020 Old City CrossFit For Time, FT 42 Sit ups
21 DB Thrusters
30 Sit ups
15 DB Thrusters
18 Sit up
9 DB thruster
Rx - 50/35		 8m 02s
Workout Scaled
Gretchen P 03/09/2020 Sheepdog CrossFit None 5-10-15-10-5
Air Squats/Push-ups
50 ft. bear crawl between each

5-10-15-10-5
DB Thrusters with 20 lb dumbbells
50 ft. body weight lunge between each

10-20-30-20-10
DB step-ups with 20 lb dumbbells
50m dumbbell run between each		 30m 00s
Performed as RX
Sylvain Tessier 03/08/2020 None Elliptical - time 30 min - elliptical 3.11 mi
Performed as RX
Gretchen P 03/08/2020 Sheepdog CrossFit None 2x
20 eccentric pull-ups
20 rows

5x30 sec planks		 20m 00s
Performed as RX
Toni Smith 03/07/2020 Premier Martial Arts/Grand River CrossFit 03/07/2020 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.
Compared to March 30, 2019
 8 rounds 11 reps
Performed as RX
Laurie Hines 03/07/2020 Premier Martial Arts/Grand River CrossFit 03/07/2020 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.
Compared to March 30, 2019
 6 rounds 15 reps
Workout Scaled
Gretchen P 03/07/2020 Sheepdog CrossFit None 4x2x24
Every Four Hours, Run 2 Miles

0030: 20
0430: 20		 40m 00s
Performed as RX
Greg Segui 03/06/2020 Premier Martial Arts/Grand River CrossFit 03/06/2020 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Nyree Segui 03/06/2020 Premier Martial Arts/Grand River CrossFit 03/06/2020 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Valerie Blyleven 03/06/2020 Premier Martial Arts/Grand River CrossFit 03/06/2020 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.
 10 rounds 0 reps
Workout Scaled
Jonathan Schabruch 03/06/2020 Sheepdog CrossFit None Back Squat
1-1-1-1-1-1-1		 275-285-295-305-305-305f-295 lbs
Performed as RX
Toni Smith 03/06/2020 Premier Martial Arts/Grand River CrossFit 03/06/2020 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.
 10 rounds 0 reps
Performed as RX
mike pace 03/06/2020 madera so #624..."SILVERBACK" 20 AMRAP

5 DL 185/135
5 HC 115/90
5 BOX JUMPS

3-6-20.me=12 rounds, tj=9 rounds, pena=10 rounds
 20m 00s
Performed as RX
Gretchen P 03/06/2020 Sheepdog CrossFit None 6x6 cleans going up each time, maxed out at 85 lbs

5 minutes of burpees, shoot for 75; got 70

2x100 kb farmer's carry with 35 lb kbs

3x15 see saws		 30m 00s
Performed as RX
Gretchen P 03/06/2020 Sheepdog CrossFit None 4x2x24

Every four hours, run 2 miles

1630: 18:10
2030: 19		 40m 00s
Performed as RX
Danny Cruz 03/06/2020 Sheepdog CrossFit Tommy Mack 2 rounds:
12 burpees
12 thrusters @115#
12 burpees
12 power snatches
12 burpees
12 push jerks
12 burpees
12 hanging squat cleans
12 burpees
12 overhead squats		 27m 49s
Workout Scaled
Ankur Kataria 03/06/2020 District H CrossFit None Deadlift 3x5

#1: 5 reps
#2: 5 reps
#3: 5 reps

Looking to add 5 to 10lbs from last week or 80% of 1RM
All 3 sets performed at the same weight		 335 lbs
Performed as RX
Ankur Kataria 03/06/2020 District H CrossFit None Metabolic Conditioning

Complete 4 Rounds:
100m sled push (135/90lbs on sled)
15 ring dips
10 heavy slam balls (AHAP)

rest 90 seconds, record slowest time		 2m 15s
Workout Scaled
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