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Athlete Date Sort Location Workout Name Description Results
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
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
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