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Athlete Date Sort Location Workout Name Description Results
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
Chris Torrence 03/06/2020 Farm Fitness None 6 rounds for time:
50 Double Unders
15 Push-ups
10 Hang Power Cleans, 95/65 lbs		 18m 56s
Workout Scaled
Eli Hines 03/06/2020 Farm Fitness None 6 rounds for time:
50 Double Unders
15 Push-ups
10 Hang Power Cleans, 95/65 lbs		 17m 16s
Workout Scaled
Jonathan Schabruch 03/05/2020 Sheepdog CrossFit None 6 rounds for time:
50 Double Unders
15 Push-ups
10 Hang Power Cleans, 95/65 lbs		 8m 03s
Performed as RX
Jen Priestman 03/05/2020 Premier Martial Arts/Grand River CrossFit 03/05/2020 Run or Row
6x200m
1min Rest between

Post fastest interval.
 0m 49s
Performed as RX
Joshua Crews 03/05/2020 Sheepdog CrossFit None Tempo Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tempo- 10,1,X,1
Eccentric (descent): 10 secs
Pause (bottom): 1 sec
Concentric (ascend): explode up
Pause (top): 1 sec

Jackie after rest		 08m 28s
Performed as RX
Ryan Ivison 03/05/2020 None Death by Thrusters WOD:
"Death by Thrusters"

Rx(40/30kg)
Complete 1 thruster on the first minute, 2 thrusters on the 2nd minute, 3 on the third and so on until you cannot complete the number of reps within the one minute time frame.
 9 rounds 6 reps
Performed as RX
Laurie Hines 03/05/2020 Premier Martial Arts/Grand River CrossFit 03/05/2020 Run or Row
6x200m
1min Rest between

Post fastest interval.
 0m 56s
Performed as RX
Seth Johnson 03/05/2020 Old City CrossFit Back Squat Back Squat 8-8-8

3 sec negative		 235-235-235 lbs
Performed as RX
Seth Johnson 03/05/2020 Old City CrossFit 6 RFT 4 Burpees
6 Racked KB step up (24/20) (1-53/35)
32 Double unders		 10m 40s
Workout Scaled
Danny Cruz 03/05/2020 Sheepdog CrossFit None 5 RFT

3 Power cleans 155#
6 Burpees
9 Wallballs		 6m 01s
Performed as RX
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