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Athlete Date Sort Location Workout Name Description Results
Rick Hill 01/30/2020 Premier Martial Arts/Grand River CrossFit 01/30/2020 Run or Row
3000m (3km)Time Trial

Post time!		 12m 54s
Performed as RX
Chris Torrence 01/30/2020 Farm Fitness CrossFit 191225 3 rounds for time of:

50-m lunge in AFSAP
1 burpee per lunge step taken		 14m 34s
Performed as RX
Eli Hines 01/30/2020 Farm Fitness CrossFit 191225 3 rounds for time of:

50-m lunge in AFSAP
1 burpee per lunge step taken		 13m 38s
Performed as RX
Kyle Reedy 01/30/2020 Farm Fitness The Grind None 20m 56s
Performed as RX
Greg Segui 01/29/2020 Premier Martial Arts/Grand River CrossFit 01/29/2020 8min Timecap
1 Power Clean 135/95lbs
1 Burpee

Add 1 rep per round.
Post total reps!
Scale as needed.		 74 reps
Performed as RX
Nyree Segui 01/29/2020 Premier Martial Arts/Grand River CrossFit 01/29/2020 8min Timecap
1 Power Clean 135/95lbs
1 Burpee

Add 1 rep per round.
Post total reps!
Scale as needed.		 77 reps
Performed as RX
Jonathan Schabruch 01/29/2020 Sheepdog CrossFit None 10-8-6-4-2 reps, for time of:
Front Squat, 60% 1RM
Bar Muscle-up
Strict Ring Dip		 9m 06s
Performed as RX
Scott Anderson 01/29/2020 Sheepdog CrossFit None 3 Rounds:
25 OH walking lunges 35# DB
15 C2B pullups
25 SDHP 55# KB
15 step ups 20" w/2x35# DB		 19m 13s
Performed as RX
Sheryl Ferris-Little 01/29/2020 Premier Martial Arts/Grand River CrossFit 01/29/2020 8min Timecap
1 Power Clean 135/95lbs
1 Burpee

Add 1 rep per round.
Post total reps!
Scale as needed.		 80 reps
Workout Scaled
Steve Matteson 01/29/2020 PilotFit A little upper body work 2 Rounds - 1 minute each
Pushups
Pullups
Kettlebell
Push press

2 min. rest between rounds
Score is total reps

10 min. run at the end for fun.		 156 reps
Performed as RX
Darren Madill 01/29/2020 Premier Martial Arts/Grand River CrossFit 01/29/2020 8min Timecap
1 Power Clean 135/95lbs
1 Burpee

Add 1 rep per round.
Post total reps!
Scale as needed.		 65 reps
Performed as RX
Sylvain Tessier 01/29/2020 None Treadmill Hills Week 3 - 6X 2:00 intervals at 6.0 mph - 5.0 incline with 2:30 rest intervals at 5 mph - 0 incline 2.58 mi
Performed as RX
Ankur Kataria 01/29/2020 District H CrossFit None Push Press + Push Jerk

Perform 5 sets of following complex using 60 to 70% of Push Press 1RM:

2 Push Press + 2 Push Jerk
 140 lbs
Performed as RX
Ankur Kataria 01/29/2020 District H CrossFit None Metabolic Conditioning

3 rounds for time:
600m run
25 wall balls
20 box jump overs

600m run is big block of Studewood/Merrill/Oakridge and 11th		 18m 39s
Performed as RX
Eric H 01/29/2020 Farm Fitness Benchwarmers Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run		 28m 34s
Performed as RX
Chris Torrence 01/29/2020 Farm Fitness Benchwarmers Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run		 28m 34s
Performed as RX
Eli Hines 01/29/2020 Farm Fitness Benchwarmers Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run		 28m 34s
Performed as RX
Kyle Reedy 01/29/2020 Farm Fitness The Grind None 21m 32s
Performed as RX
Nyree Segui 01/28/2020 Premier Martial Arts/Grand River CrossFit 01/28/2020 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Jonathan Schabruch 01/28/2020 Sheepdog CrossFit None Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5		 135-145-150-155-150 lbs
185-190(2)-185-185-185 lbs
185-185-185-185-185 lbs
Performed as RX
Charles Drake 01/28/2020 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 19 rounds 0 reps
Performed as RX
Charles Drake 01/28/2020 Sheepdog CrossFit None SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5		 SP 130, 135, 140(x), 140(x), 135 lbs
PP 135,(x), 135, 135, 140, 145, 150(x) lbs
PJ 115, 125, 130, 135, 135 lbs
Performed as RX
Scott Anderson 01/28/2020 Sheepdog CrossFit None 2 rounds:
Row 1000m
50 pushups
Row 500m
25 bench press 155#

Rest 5 minutes between rounds		 32m 18s
Performed as RX
Darren Madill 01/28/2020 Premier Martial Arts/Grand River CrossFit 01/28/2020 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 180 lbs
Performed as RX
Sylvain Tessier 01/28/2020 None None 5 RFT
20 pushups
20 crunches
50 walking lunges		 14m 38s
Performed as RX
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