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Athlete Date Sort Location Workout Name Description Results
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
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
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