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Athlete Date Sort Location Workout Name Description Results
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
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
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