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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 01/31/2020 Sheepdog CrossFit None AMRAP 15 minutes of:
600m Run
6 Deadlift, 70% of 1RM		 4 rounds 380 reps
Performed as RX
Jen Priestman 01/31/2020 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 0 reps
Performed as RX
Scott Anderson 01/31/2020 Sheepdog CrossFit None 20 min AMRAP:
5 power clean 145#
10 toes to bar
15 wall ball 20#		 8 rounds 1 reps
Performed as RX
Sheryl Ferris-Little 01/31/2020 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 0 reps
Performed as RX
Sylvain Tessier 01/31/2020 None Elliptical - distance 3 miles elliptical session
180 spm average speed		 29m 09s
Performed as RX
Sylvain Tessier 01/31/2020 None EMOM EMOM 16
2 bent over rows - 45 lb bar
2 crunches
Add 2 reps at each minute		 272 reps
Performed as RX
Seth Johnson 01/31/2020 Old City CrossFit Power Clean + Jerk 10 min EMOM Power Clean + Jerk 10 X 3 145 lbs
Performed as RX
Seth Johnson 01/31/2020 Old City CrossFit DB RDL DB RDL 12-12-12 53-53-53 lbs
Performed as RX
Gretchen P 01/31/2020 Sheepdog CrossFit None 100c row
100c ski erg
100c assault bike
Increments of 10
After each 10c, 3 burpees		 30m 00s
Performed as RX
Ankur Kataria 01/31/2020 District H CrossFit None Snatch 5x3

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Option A) First 2 sets should be performed at 60 to 70% of 1RM.
Last 3 sets performed at 75 to 80% of 1RM if moving well.

Option B) All 5 sets for quality at lower percentages/weights		 115 lbs
Performed as RX
Ankur Kataria 01/31/2020 District H CrossFit None Metabolic Conditoning

For Time:

1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees		 13m 29s
Performed as RX
Eric H 01/31/2020 Farm Fitness Larry, Curly, and Moe Teams of 3
For Time (35 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Jerks (115,85)
100 TTB
100 Push Jerks (115,85)
100 Box Jump Overs (24/20)
100/70 Calorie Row		 31m 55s
Workout Scaled
Chris Torrence 01/31/2020 Farm Fitness Larry, Curly, and Moe Teams of 3
For Time (35 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Jerks (115,85)
100 TTB
100 Push Jerks (115,85)
100 Box Jump Overs (24/20)
100/70 Calorie Row		 31m 55s
Workout Scaled
Eli Hines 01/31/2020 Farm Fitness Larry, Curly, and Moe Teams of 3
For Time (35 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Jerks (115,85)
100 TTB
100 Push Jerks (115,85)
100 Box Jump Overs (24/20)
100/70 Calorie Row		 31m 55s
Workout Scaled
Jonathan Schabruch 01/30/2020 Sheepdog CrossFit None 3 Rounds for time of:
55 Double-unders
35 Hollow Rocks
15 Dumbbell Push Press

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 8m 54s
Performed as RX
Charles Drake 01/30/2020 Sheepdog CrossFit None 25 Minute AMRAP
800m Run
1 Rope Climb
20 Alt SA Devils Press (50/35)
40 Plate Overhead Walking Lunge (45/35)
60 Russian KB Swings (50/35)		 02 rounds 0 reps
Performed as RX
Charles Drake 01/30/2020 Sheepdog CrossFit None 10 Minutes to warm-up to 75% on Snatch
-then
Every 2 Minutes for 6 Minutes
3 Snatches @ 75%
-1 Minute Rest
Every 90 seconds for 6 Minutes
2 Snatches @ 80%
-1 Minute Rest
EMOM for 9 Minutes
1 Snatch @ 85%		 1) 95 lbs
2) 100 lbs
3) 115 lbs
Performed as RX
Charles Drake 01/30/2020 Sheepdog CrossFit None
1)Back Squat
70%x2x5
-3 Squat Jumps after each set
10 Minute Warm-up to 70% on Strict Press
15 Minute to Complete

2) Strict Press
70%x2x5

3) With Remaining Time: AMRAP
5 Chin-ups
10 DB step ups each leg
1 SA DB carry length of turf/switch arms back		 04 rounds 0 reps
Performed as RX
Scott Anderson 01/30/2020 Sheepdog CrossFit None 15 minute AMRAP:
Run 400/Row 500
4 Deadlifts @70% 1 RM		 5 rounds 15 reps
Performed as RX
Darren Madill 01/30/2020 Premier Martial Arts/Grand River CrossFit 01/30/2020 Run or Row
3000m (3km)Time Trial

Post time!		 12m 23s
Performed as RX
Sylvain Tessier 01/30/2020 None Elliptical - time 30 min elliptical session
160 spm average		 2.81 mi
Performed as RX
Sylvain Tessier 01/30/2020 None None 4 RFT
25 pushups
25 air squats
25 crunches
25 down and ups		 22m 53s
Performed as RX
Seth Johnson 01/30/2020 Old City CrossFit Deadlift Deadlift 8-8-8 135-225-255 lbs
Performed as RX
Seth Johnson 01/30/2020 Old City CrossFit 5 RFT 30 Double unders
3 Devil Press (50/35)
6 Alternating DB thrusters (50/35)		 8m 55s
Workout Scaled
Gretchen P 01/30/2020 Sheepdog CrossFit None 5 rounds
30 sec wall sit with 12 lb kbs
10 racked kb front squats
10 racked kb walking lunges

then
5 rounds
10 shoulder presses
10 knees to elbows plank on kb
10 deadlifts with 24 lb kbs		 30m 00s
Performed as RX
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