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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 01/24/2020 Premier Martial Arts/Grand River CrossFit 01/24/2020 8min AMRAP:
6 Hang Power Cleans 95/65lbs
8 Push-ups
10 Walking lunges

Post rounds & reps!
Scale as needed.
 9 rounds 4 reps
Performed as RX
Jonathan Schabruch 01/24/2020 Sheepdog CrossFit 012220 part A 10 Intervals of:
10 Seconds of Calories, Row
50 Seconds of Rest

Rest 5 minutes, then do part B		 110 reps
Workout Scaled
Jonathan Schabruch 01/24/2020 Sheepdog CrossFit 012220 part B 5 rounds for time of:
10 Ring Dips, strict
10 Chest-to-bar Pull-ups

Complete this 5 minutes after part A.		 5m 21s
Performed as RX
Charles Drake 01/24/2020 Sheepdog CrossFit None 10 Minute AMRAP
20 Overhead Plate Walking Lunges Rx(45/25)
15 Wall Balls (20/14)
10 Burpee to Plate		 03 rounds 27 reps
Performed as RX
Paul Greenhalgh 01/24/2020 Premier Martial Arts/Grand River CrossFit 01/24/2020 8min AMRAP:
6 Hang Power Cleans 95/65lbs
8 Push-ups
10 Walking lunges

Post rounds & reps!
Scale as needed.
 9 rounds 12 reps
Performed as RX
Joshua Crews 01/24/2020 Sheepdog CrossFit 12 Days of Christmas 12 days of Christmas @95lbs

1 DL
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo DL High Pulls

1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc		 39m 30s
Performed as RX
Toni Smith 01/24/2020 Premier Martial Arts/Grand River CrossFit 01/24/2020 8min AMRAP:
6 Hang Power Cleans 95/65lbs
8 Push-ups
10 Walking lunges

Post rounds & reps!
Scale as needed.
 9 rounds 0 reps
Performed as RX
mike pace 01/24/2020 madera so #611..."SHES JUST NAPPING" 5RFT

5 deadlifts 135#
8 curls
8 bench db
1 min ass bike

1-24-20me=15:13, miggy=15:49
 15m 13s
Performed as RX
Steve Matteson 01/24/2020 PilotFit Back to Work AMRAP 20 Min. AMRAP
20 DUBS
10 Single arm snatch - 35 lb. - alternate
10 Box jump
10 Pullups
10 Burpees
10 Kettlebell swing		 4 rounds 68 reps
Performed as RX
Sylvain Tessier 01/24/2020 None EMOM EMOM 15 min
Bench dips
Crunches
Start at 2 then add 2 every minute		 335 reps
Performed as RX
Sylvain Tessier 01/24/2020 None Elliptical - time Elliptical - 30 min 2.97 mi
Performed as RX
Ankur Kataria 01/24/2020 District H CrossFit Marston Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees		 6 rounds 10 reps
Performed as RX
Eric H 01/24/2020 Farm Fitness Express Lane Teams of 3:
AMRAP 22:
12 Wall Balls (20,14)
12 Box Jumps (24,20)
12 Cal Row

*One athlete at each station, each working at the same time. Once all three athletes have completed all 12 reps all 3 athletes will rotate in unison.		 8 rounds 5 reps
Performed as RX
Chris Torrence 01/24/2020 Farm Fitness Express Lane Teams of 3:
AMRAP 22:
12 Wall Balls (20,14)
12 Box Jumps (24,20)
12 Cal Row

*One athlete at each station, each working at the same time. Once all three athletes have completed all 12 reps all 3 athletes will rotate in unison.		 8 rounds 5 reps
Performed as RX
Eli Hines 01/24/2020 Farm Fitness Express Lane Teams of 3:
AMRAP 22:
12 Wall Balls (20,14)
12 Box Jumps (24,20)
12 Cal Row

*One athlete at each station, each working at the same time. Once all three athletes have completed all 12 reps all 3 athletes will rotate in unison.		 8 rounds 5 reps
Performed as RX
Jonathan Schabruch 01/23/2020 Sheepdog CrossFit None With a partner for time of:
60 Deadlifts
40 Calorie Row
40 Hang Power Cleans
40 Calorie Row
20 Shoulder to Overhead
40 Calorie Row
20 Shoulder to Overhead
40 Calorie Row
40 Hang Power Cleans
40 Calorie Row
60 Deadlifts
40 Calorie Row

155# for all lifts		 24m 01s
Performed as RX
Michelle Bishop 01/23/2020 Crossfit NCR None 5 sets of 100ft sandbag carry (70, 100, 100, 100, 100)

WOD:
7 rds (25 min cap)
1000m bike
50 ft HS walk - did HS off box (moving around the box each direction)
25:08		 25m 08s
Workout Scaled
Michelle Bishop 01/23/2020 Crossfit NCR None priority work
5 rds
10 DB row per arm (25)
20 bench press with plate (35)		 15m 00s
Performed as RX
Laurie Hines 01/23/2020 Premier Martial Arts/Grand River CrossFit 01/23/2020 Run or Row
3x800m
2min rest between.

Post fastest interval!
 3m 48s
Performed as RX
Seth Johnson 01/23/2020 Old City CrossFit 4 RFT 10 KB snatch/arm
15 Pull ups
20 Goblet squats
Rx - 53/35		 15m 22s
Workout Scaled
Gretchen P 01/23/2020 Sheepdog CrossFit None 5 rounds:
50 handstand shoulder touches
5 clean squats at 75 lbs

Then
80-40-20-40-80 squats with 15 lbs
40-20-10-20-40 kbs at 35 lbs
20-10-5-10-10 push ups		 60m 00s
Performed as RX
Chris Torrence 01/23/2020 Farm Fitness None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 15 rounds 6 reps
Performed as RX
Eli Hines 01/23/2020 Farm Fitness None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 15 rounds 6 reps
Performed as RX
Kyle Reedy 01/23/2020 Farm Fitness The grind None 21m 58s
Performed as RX
Greg Segui 01/22/2020 Premier Martial Arts/Grand River CrossFit 01/22/2020 10min AMRAP of:
4 SA DB Push-press 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 12 rounds 4 reps
Performed as RX
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