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Athlete Date Sort Location Workout Name Description Results
Nyree 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.
 11 rounds 1 reps
Performed as RX
Jonathan Schabruch 01/22/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Burpees
Knees-to-elbows

Or, as a 2-person team...
For time:
50 Burpees
50 Knees-to-elbows

*Both movements are to be done in a synchronized fashion.		 4m 38s
Performed as RX
Scott Anderson 01/22/2020 Sheepdog CrossFit None 4 minute AMRAP:
5 bar facing burpees
8 thrusters 65#
Rest 4 minutes
4 minute AMRAP:
5 lateral burpees
6 devil press 35# DB
Rest 4 minutes
4 minute AMRAP:
4 DB thrusters 35#
5 burpees		 11 rounds 6 reps
Performed as RX
Sheryl Ferris-Little 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.
 9 rounds 7 reps
Performed as RX
Michelle Bishop 01/22/2020 Crossfit NCR None Skill:
5 sets of 20 hip extensions
10 single leg DB deadlifts (12 lbs)--only did one leg due to my glute issue
5 strict T2B (leg raises)

WOD:
7AMRAP
9 deadlifts - 65 (due to glute)
18 lateral hops over bar
8 rds		 8 rounds 0 reps
Workout Scaled
Sylvain Tessier 01/22/2020 None Treadmill Hills 6X2:30 @6mph, 5.0 incline with 2 min rest in between

I had to break down the last interval into 30 second segments in order to get them done.		 2.71 mi
Performed as RX
Seth Johnson 01/22/2020 Old City CrossFit Deadlift Deadlift 3-3-3 315-365-405 lbs
Performed as RX
Seth Johnson 01/22/2020 Old City CrossFit 4 X 3 min AMRAP 8 pushups
6 deadlifts
4 hang power cleans
135/95

1 min rest between 4 rounds		 10 rounds 9 reps
Workout Scaled
Gretchen P 01/22/2020 Sheepdog CrossFit None 10 rounds
50 single unders
10 15 lb ball slams
10 thrusters with 15 lb dumbbells
10 mounting skiing climbers
100 m sled push 		30m 00s
Performed as RX
Daniel Qualmann 01/22/2020 Sheepdog CrossFit None 21-15-9:

Burpees
Knees to Elbow		 11m 51s
Performed as RX
Ankur Kataria 01/22/2020 District H CrossFit None Push Press 4x1

#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep

4 attempts at 1RM push press, 1st attempt should be performed at 90 to 95% of 1RM		 195 lbs
Performed as RX
Ankur Kataria 01/22/2020 District H CrossFit None Metabolic Conditioning

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Knees to Elbows

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups		 168 reps
Workout Scaled
Eric H 01/22/2020 Farm Fitness Raymond 21-15-9
Box Jumps
Burpees
Wall Balls

Then 100 Double Unders		 15m 55s
Performed as RX
Chris Torrence 01/22/2020 Farm Fitness Raymond 21-15-9
Box Jumps
Burpees
Wall Balls

Then 100 Double Unders		 11m 57s
Workout Scaled
Eli Hines 01/22/2020 Farm Fitness Raymond 21-15-9
Box Jumps
Burpees
Wall Balls

Then 100 Double Unders		 12m 10s
Workout Scaled
Valerie Blyleven 01/21/2020 Premier Martial Arts/Grand River CrossFit 01/21/2020 Deadlift
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 205 lbs
Performed as RX
Teresa Culver 01/21/2020 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 35s
Performed as RX
Teresa Culver 01/21/2020 Premier Martial Arts/Grand River CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 6m 31s
Workout Scaled
Jonathan Schabruch 01/21/2020 Sheepdog CrossFit None 3 Rounds of:
1 minute of Power Cleans, 135/95
3 minutes of Rest
1 minute of Push Press, 135/95
3 minutes of Rest
1 minute of Clean & Jerks, 135/95
3 minutes of Rest		 134 reps
Performed as RX
Scott Anderson 01/21/2020 Sheepdog CrossFit None 3 Rounds of:
1 minute of Power Cleans, 135/95
3 minutes of Rest
1 minute of Push Press, 135/95
3 minutes of Rest
1 minute of Clean & Jerks, 135/95
3 minutes of Rest		 135 reps
Workout Scaled
Michelle Bishop 01/21/2020 Crossfit NCR None Skill:
push jerk 5 x 3 reps - 95

WOD: 10 min cap
50 push jerks (65)
40 ring rows (subbed for pullups)
30 pike pushups from knees on 20 inch box (subbed for HSPU)
20 jumping pullups (subbed for C2B)
completed 120 reps
 120 reps
Workout Scaled
Sylvain Tessier 01/21/2020 None None 5 RFT
20 push ups
20 crunches
50 walking lunges		 14m 49s
Performed as RX
Sylvain Tessier 01/21/2020 None Elliptical - Timed 3 miles on machine 30m 08s
Performed as RX
Daniel Qualmann 01/21/2020 Sheepdog CrossFit None 3 Rounds for Reps:

1 min Power Clean 135#
3 min Rest
1 min Push Press 135#
3 min Rest
1 min Clean & Jerk 135#
3 min Rest		 106 reps
Performed as RX
Chris Torrence 01/21/2020 Farm Fitness Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 41m 48s
Performed as RX
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