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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 03/03/2020 District H CrossFit None Metabolic Conditioning

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into...

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)		 16m 47s
Workout Scaled
Eric H 03/03/2020 Farm Fitness CrossFit.com 200226 3 rounds for time of:

30 overhead squats (75/55)
800-m run

 23m 02s
Performed as RX
Chris Torrence 03/03/2020 Farm Fitness CrossFit.com 200226 3 rounds for time of:

30 overhead squats (76/55)
800-m run

 22m 15s
Performed as RX
Chris Torrence 03/03/2020 Farm Fitness None With a partner complete the following in order:
Row 5,000 meters
50 Front Squats, 95#
60 Box Jumps, 24"

One partner works while the other holds a plank. Any type of plank is allowed.		 28m 19s
Performed as RX
Eli Hines 03/03/2020 Farm Fitness None With a partner complete the following in order:
Row 5,000 meters
50 Front Squats, 95#
60 Box Jumps, 24"

One partner works while the other holds a plank. Any type of plank is allowed.		 28m 19s
Performed as RX
Greg Segui 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 4m 11s
Performed as RX
Nyree Segui 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 5m 04s
Performed as RX
Jonathan Schabruch 03/02/2020 Sheepdog CrossFit None 21-15-9 reps not for time of:
Hang Power Clean, 135/95
Burpees, bar-facing

Or, as a 2-person team,
not for time:
100 Hang Power Cleans, 135/95
100 Burpees, bar-facing		 5m 46s
Performed as RX
Jen Priestman 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 5m 16s
Performed as RX
Scott Anderson 03/02/2020 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 HR push-ups

HOME ROWER		 17m 28s
Performed as RX
Scott Anderson 03/02/2020 Sheepdog CrossFit None 8 rounds for max reps of:
Thruster, 95/65 lbs, 20 secs
Rest 10 secs
Pull-up, 20 secs
Rest 10 secs		 98 reps
Performed as RX
Paul Greenhalgh 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 3m 37s
Performed as RX
Laurie Hines 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 7m 37s
Workout Scaled
Darren Madill 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 7m 24s
Performed as RX
Seth Johnson 03/02/2020 Old City CrossFit Deadlift Deadlift 8-8-8

3 sec negatives		 225-275-275 lbs
Performed as RX
Seth Johnson 03/02/2020 Old City CrossFit 12 min EMOM 1 min Dbl KB deadlifts (53/35)
1 min Push ups
1 min rest		 163 reps
Performed as RX
Gretchen P 03/02/2020 Sheepdog CrossFit None 5x5 deadlifts at 115
12-10-8-6-4-2
Deadlifts at 115 then, 100m sprint

5x 20/10 KB swings at 35 lbs and (something else!)

3x 20/10 Wide arm planks with knees to elbows
then hollow rocks		 30m 00s
Performed as RX
Ankur Kataria 03/02/2020 District H CrossFit None Back Squat 3x5

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

Aiming for 75% of 1RM back squat
All 3 sets at the same weight
 275-275-275 lbs
Performed as RX
Ankur Kataria 03/02/2020 District H CrossFit None Metabolic Conditioning

AMRAP 3:
Macho Man (135/95)

Rest 2 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 2 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man rep = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Scoring: Rounds + Reps		 10 rounds 10 reps
Workout Scaled
Chris Torrence 03/02/2020 Farm Fitness None 15 minute AMRAP with a partner:

Partner A - Row 30 Calories
Partner B - 50 Single Unders and 15 Hollow Rocks

Both partners work at the same time and switch roles when finished. Score is total calories rowed.		 254 reps
Performed as RX
Eli Hines 03/02/2020 Farm Fitness None 15 minute AMRAP with a partner:

Partner A - Row 30 Calories
Partner B - 50 Single Unders and 15 Hollow Rocks

Both partners work at the same time and switch roles when finished. Score is total calories rowed.		 254 reps
Performed as RX
Laurie Hines 03/01/2020 Premier Martial Arts/Grand River CrossFit Sunday Arena 1000m run
3xstairs
10 burpees
400m run
3xstairs
5 burpees
200m run
5 burpees
200 m run
25 air squats		 23m 05s
Performed as RX
Nyree Segui 02/29/2020 Premier Martial Arts/Grand River CrossFit 02/29/2020 8min AMRAP of:
3 Power Cleans 115/85lbs
5 Burpees

Post total reps!
Scale as needed.
 101 reps
Performed as RX
Valerie Blyleven 02/29/2020 Premier Martial Arts/Grand River CrossFit 02/29/2020 8min AMRAP of:
3 Power Cleans 115/85lbs
5 Burpees

Post total reps!
Scale as needed.
 89 reps
Performed as RX
Jonathan Schabruch 02/29/2020 Sheepdog CrossFit None For time:
100 Alternating Dumbbell Snatches, 50/35 lbs
100 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Partition the reps as needed. 		15m 57s
Performed as RX
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