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Athlete Date Sort Location Workout Name Description Results
Greg Segui 02/05/2020 Premier Martial Arts/Grand River CrossFit 02/05/2020 5 rounds for Time:
10 Kettlebell Swings 50/35lbs
20 Push-ups
30 Double Unders

Post time
Scale as needed.		 7m 01s
Performed as RX
Nyree Segui 02/05/2020 Premier Martial Arts/Grand River CrossFit 02/05/2020 5 rounds for Time:
10 Kettlebell Swings 50/35lbs
20 Push-ups
30 Double Unders

Post time
Scale as needed.		 7m 59s
Performed as RX
Jonathan Schabruch 02/05/2020 Sheepdog CrossFit None 5 Rounds for time of:
200m Farmer's Carry
10 Hang Power Cleans
10 Strict Press

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 26m 06s
Workout Scaled
Scott Anderson 02/05/2020 Sheepdog CrossFit None 12 minute AMRAP:
15 power snatch 75#
10 toe to bar
15 thrusters 75#
10 toe to bar		 2 rounds 19 reps
Performed as RX
Sheryl Ferris-Little 02/05/2020 Premier Martial Arts/Grand River CrossFit 02/05/2020 5 rounds for Time:
10 Kettlebell Swings 50/35lbs
20 Push-ups
30 Double Unders

Post time
Scale as needed.		 8m 40s
Workout Scaled
Laurie Hines 02/05/2020 Premier Martial Arts/Grand River CrossFit 01/31/2020 10min EMOM
3 Squat Cleans 115/85lbs 1st minute
8 Push-ups 2nd minute

Post total rounds. Perfect score is 10.
Scale as needed.		 10 rounds 13 reps
Workout Scaled
Sylvain Tessier 02/05/2020 None Treadmill hills level 4 - rest:work= 2.5 min : 2.5 min 3.20 mi
Performed as RX
Seth Johnson 02/05/2020 Old City CrossFit Back Squat Back Squat 10-10-10 225-225-225 lbs
Performed as RX
Gretchen P 02/05/2020 Sheepdog CrossFit None Work up to 40-50% of max deadlift

4x8
DL at 50%
Heavy KB goblet squat with 35 lbs
50m Sprint		 20m 00s
Performed as RX
Ankur Kataria 02/05/2020 District H CrossFit None Perform 5 sets of following complex using 70 to 75% of
Push Press 1RM

2 Push Press + 2 Push Jerk

Focus: Differentiate between movements, proper use of legs and quick change in direction. Increasing in weight by 10 to 15lbs if moving well		 155 lbs
Performed as RX
Ankur Kataria 02/05/2020 District H CrossFit None 15 min EMOM

Min 1: 15/12 cal row
Min 2: 3 rope climbs
Min 3: 30 plate Russian twists		 240 reps
Workout Scaled
Eric H 02/05/2020 Farm Fitness Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 41 reps
Performed as RX
Chris Torrence 02/05/2020 Farm Fitness Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 44 reps
Performed as RX
Eli Hines 02/05/2020 Farm Fitness Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 47 reps
Performed as RX
Jonathan Schabruch 02/04/2020 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 51 reps
Performed as RX
Charles Drake 02/04/2020 Sheepdog CrossFit None 1) 90 on 90 ff x 21 Minutes
With a Partner
Max Meters on a rower
-Partners rotate every 90 seconds (encourage some athletes to use to the bike as an Rx+ type movement)

2) 9 Minute AMRAP
21 American KB Swing (50/35)
15 Pull-ups
9 Burpee Box Jump Overs		 2 rounds 42 reps
Performed as RX
Darren Madill 02/04/2020 Premier Martial Arts/Grand River CrossFit 02/04/2020 Push Press
5-5-3-3-1

Post heaviest load!
 165 lbs
Performed as RX
Sylvain Tessier 02/04/2020 None None 5 RFT
20 push ups
20 crunches
50 walking lunges		 14m 11s
Performed as RX
Sylvain Tessier 02/04/2020 None Elliptical - time 30 min elliptical 2.81 mi
Performed as RX
Seth Johnson 02/04/2020 Old City CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 45s
Workout Scaled
Gretchen P 02/04/2020 Sheepdog CrossFit None 20 rounds, every 30 seconds
55 yard sprint		 10m 00s
Performed as RX
Ankur Kataria 02/04/2020 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

*palms facing you/chin up version
Scoring: Reps		 52 reps
Workout Scaled
Ankur Kataria 02/04/2020 District H CrossFit None Metabolic Conditioning

4 rounds for time:

100m Farmers Carry (2 kb/db, 53/35lbs)
40ft Front Rack walking lunge
15 Toes to Bar		 13m 23s
Workout Scaled
Eric H 02/04/2020 Farm Fitness Moszer 9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lb)

Wear a weight vest (20/14 lb)		 34m 45s
Performed as RX
Chris Torrence 02/04/2020 Farm Fitness Moszer 9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lb)

Wear a weight vest (20/14 lb)		 35m 30s
Performed as RX
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