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Athlete Date Sort Location Workout Name Description Results
Eli Hines 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)		 33m 50s
Performed as RX
Kyle Reedy 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)		 31m 58s
Workout Scaled
Greg Segui 02/03/2020 Premier Martial Arts/Grand River CrossFit 02/03/2020 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
Scale as needed.		 11 rounds 0 reps
Performed as RX
Nyree Segui 02/03/2020 Premier Martial Arts/Grand River CrossFit 02/03/2020 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
Scale as needed.		 10 rounds 15 reps
Performed as RX
Jonathan Schabruch 02/03/2020 Sheepdog CrossFit None CF Linchpin Test 7

4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

Or, as a 2-person team...
For time:
40 Power Cleans, 205/145
40 Front Squats, 205/145
40 Shoulder to OH, 205/145		 12m 38s
Workout Scaled
Paul Greenhalgh 02/03/2020 Premier Martial Arts/Grand River CrossFit 02/03/2020 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
Scale as needed.		 7 rounds 0 reps
Performed as RX
Sylvain Tessier 02/03/2020 None Elliptical - time 30 min elliptical 3.04 mi
Performed as RX
Sylvain Tessier 02/03/2020 None None 12 RFT
5 lat pulldowns - 110 lb
10 air squats
10 push ups
10 crunches		 13m 35s
Performed as RX
Gretchen P 02/03/2020 Sheepdog CrossFit None 4x6/side landmine snatch to rotational press
+10x/banded monster walk

6x15 pre arm
1-arm kettlebell at 20 lbs

4x8 1 arm dumbbell clean to press with 25 lbs
+8x/side elevated tripod db row		 30m 00s
Performed as RX
Bubba Hester 02/03/2020 Farm Fitness None EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.		 10 rounds 0 reps
Performed as RX
Ankur Kataria 02/03/2020 District H CrossFit None Back Squat 4x1

#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
 335-345-355-365 lbs
Performed as RX
Ankur Kataria 02/03/2020 District H CrossFit None Metabolic Conditioning

4 rounds for time:

6 single arm KB swings (R, 53/35)
6 single arm KB snatches (R)
6 single arm KB swings (L)
6 single arm KB snatches (L)
6 staggered push ups (one hand on KB)
8 burpees		 8m 36s
Performed as RX
Eric H 02/03/2020 Farm Fitness None EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.		 8 rounds 6 reps
Performed as RX
Chris Torrence 02/03/2020 Farm Fitness None EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.		 5 rounds 33 reps
Performed as RX
Eli Hines 02/03/2020 Farm Fitness None EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.		 7 rounds 5 reps
Performed as RX
Gretchen P 02/02/2020 Sheepdog CrossFit None 5 rounds
8 cleans
24 push presses
then
20 push-ups
41 burpees		 20m 00s
Performed as RX
Greg Segui 02/01/2020 Premier Martial Arts/Grand River CrossFit 02/01/2020 30min AMRAP:
500m Row
3 rounds of Strict Cindy

1 round of strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 air squats

Post total rounds and reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
Nyree Segui 02/01/2020 Premier Martial Arts/Grand River CrossFit 02/01/2020 30min AMRAP:
500m Row
3 rounds of Strict Cindy

1 round of strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 air squats

Post total rounds and reps!
Scale as needed.
 3 rounds 35 reps
Performed as RX
Jonathan Schabruch 02/01/2020 Sheepdog CrossFit None For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds.		 2m 22s
Performed as RX
Charles Drake 02/01/2020 Sheepdog CrossFit None
For Time (15 Minute Cap)
1000m Row
60 SA DB Snatches (50/35)
30 Toes to Bar
500m Row
40 SA DB Snatches
20 Toes to Bar
250m Row
20 SA DB Snatches
10 Toes to Bar		 1650 reps
Performed as RX
Charles Drake 02/01/2020 Sheepdog CrossFit First Magnitude 7.2k springs run Run 7.2k (4.5 miles) 43m 09s
Performed as RX
Darren Madill 02/01/2020 Premier Martial Arts/Grand River CrossFit 02/01/2020 30min AMRAP:
500m Row
3 rounds of Strict Cindy

1 round of strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 air squats

Post total rounds and reps!
Scale as needed.
 5 rounds 4 reps
Workout Scaled
Gretchen P 02/01/2020 Sheepdog CrossFit None Springs 7.2K 40m 43s
Performed as RX
Ankur Kataria 02/01/2020 District H CrossFit None Saturday Fun

20min AMRAP, performed as team of 2:

1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
...
Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Break up reps anyway, both partners run together		 6 rounds 21 reps
Performed as RX
Rick Hill 02/01/2020 Premier Martial Arts/Grand River CrossFit 02/01/2020 30min AMRAP:
500m Row
3 rounds of Strict Cindy

1 round of strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 air squats

Post total rounds and reps!
Scale as needed.
 5 rounds 0 reps
Workout Scaled
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