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Athlete Date Sort Location Workout Name Description Results
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
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
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