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Athlete Date Sort Location Workout Name Description Results
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
Sylvain Tessier 01/28/2020 None Elliptical - time Elliptical - 30 min
 2.58 mi
Performed as RX
Seth Johnson 01/28/2020 Old City CrossFit Double KB/DB press Double KB/DB press 8-8-8 44-44-44 lbs
Performed as RX
Seth Johnson 01/28/2020 Old City CrossFit 4 RFT 6 Strict Pull ups
9 DB Push press (50/35)
12 Wall balls (30/20)		 11m 06s
Workout Scaled
Eric H 01/28/2020 Farm Fitness CrossFit 191224 3 rounds of:

3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest

35-lb. dumbbell
 192 reps
Performed as RX
Kyle Reedy 01/28/2020 Farm Fitness The Grind None 20m 52s
Performed as RX
Greg Segui 01/27/2020 Premier Martial Arts/Grand River CrossFit 01/27/2020 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!
Scale as needed.		 16 rounds 3 reps
Performed as RX
Nyree Segui 01/27/2020 Premier Martial Arts/Grand River CrossFit 01/27/2020 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!
Scale as needed.		 15 rounds 6 reps
Performed as RX
Jonathan Schabruch 01/27/2020 Sheepdog CrossFit None 2 Rounds for time of:
100 Double-unders
50 Dumbbell Deadlifts
50 sit-ups
50/35 Calories Rowing

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 18m 16s
Performed as RX
Scott Anderson 01/27/2020 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 45s
Performed as RX
Sheryl Ferris-Little 01/27/2020 Premier Martial Arts/Grand River CrossFit 01/27/2020 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!
Scale as needed.		 13 rounds 4 reps
Performed as RX
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