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Athlete Date Sort Location Workout Name Description Results
Greg Segui 01/20/2020 Premier Martial Arts/Grand River CrossFit 01/20/2020 5 rounds for time of:
5 Power Snatch 75/45lbs
10 Sit-ups
5 Sumo-Deadlift Highpulls 75/45lbs

Post time!
Scale as needed.

 3m 54s
Performed as RX
Nyree Segui 01/20/2020 Premier Martial Arts/Grand River CrossFit 01/20/2020 5 rounds for time of:
5 Power Snatch 75/45lbs
10 Sit-ups
5 Sumo-Deadlift Highpulls 75/45lbs

Post time!
Scale as needed.

 4m 01s
Performed as RX
Valerie Blyleven 01/20/2020 Premier Martial Arts/Grand River CrossFit 01/20/2020 5 rounds for time of:
5 Power Snatch 75/45lbs
10 Sit-ups
5 Sumo-Deadlift Highpulls 75/45lbs

Post time!
Scale as needed.

 3m 45s
Performed as RX
Jonathan Schabruch 01/20/2020 Sheepdog CrossFit None In a 7 minute window:
Max meters, dumbbell lunge

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 122 m
Performed as RX
Charles Drake 01/20/2020 Sheepdog CrossFit Grace 10 min cap

135 pound Clean and Jerk, 30 reps		 04m 35s
Performed as RX
Michelle Bishop 01/20/2020 Crossfit NCR None Skill:
build to a heavy hang squat clean x 3 --built to 105

WOD:
3 rds
1min DB hang squat cleans (30)--heavy for me
1 min box jumps (20)
1 min cal row
rest 1 min
43, 40, 41 = 124		 124 reps
Workout Scaled
Sylvain Tessier 01/20/2020 None None 12 RFT
5 lat pulldowns @ 110 lb
10 air squats
10 push ups
10 crunches		 14m 49s
Performed as RX
Sylvain Tessier 01/20/2020 None Elliptical - Distance 30 min on elliptical
started at 150 spm, bumped up to 160 at 1:00, 170 at 2:00 and 180 at 5:00
Mile 1: 10:31
Mile 2: 20:29		 2.95 mi
Performed as RX
Seth Johnson 01/20/2020 Old City CrossFit Overhead Squat Overhead Squat 4-4-4-4 115-125-135-135 lbs
Performed as RX
Seth Johnson 01/20/2020 Old City CrossFit 2 Muscle snatch + 1 Power snatch 2 Muscle snatch + 1 Power snatch 3-3
2 Muscle snatch + 1 Power snatch 2-2
2 Muscle snatch + 1 Power snatch 1		 75-75 lbs
95-105 lbs
125 lbs
Performed as RX
Gretchen P 01/20/2020 Sheepdog CrossFit None 6 rounds, with a partner:

P1: Db press and hold 15 lbs
P2: 20 box jumps
---
P1: Plank
P2: 100m rope drag with 100 lb bag
---
P1: 5 burpees
P2: KB rack and hold, 20 lbs each
--
Finisher:
300m weighted bear crawl with 15 lbs		 30m 00s
Performed as RX
Ankur Kataria 01/20/2020 District H CrossFit None Back Squat 3x3

#1: 3 reps
#2: 3 reps
#3: 3 reps

Find 3RM, then perform 2 sets 3 at 85% of the days 3RM		 325-275-275 lbs
Performed as RX
Ankur Kataria 01/20/2020 District H CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 79 reps
Workout Scaled
Chris Torrence 01/20/2020 Farm Fitness None 5 Rounds:

Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch 35#		 20m 58s
Performed as RX
Eli Hines 01/20/2020 Farm Fitness None 5 Rounds:

Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch 35#		 21m 37s
Performed as RX
Scott Anderson 01/19/2020 Sheepdog CrossFit 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

HOME ROWER		 3,712 m
Performed as RX
mike pace 01/19/2020 madera so #610..."NOT WHAT YOU THINK" 4 rounds
100m row
8 ball slam 25#
50m sled drag
8 curls

1-19-20me/miggy=completed
 15m 00s
Performed as RX
Michelle Bishop 01/19/2020 Crossfit NCR None Engine Class:
every 2:30 x 6
500m ski (goal was to reach 500m in 2:00 in order to rest 30 sec); my best was 480m then approx 450m)
every 1min x 10
ski 150m (usually reached the 150m in 40 sec so had 20 sec rest.
tough workout!		 40m 00s
Performed as RX
Michelle Bishop 01/19/2020 Crossfit NCR None Priority work

kipping pullups
sore hands so limited my ability to work on this

4 rds
10 GHDs
20 hip extensions
10 leg raises		 20m 00s
Performed as RX
Gretchen P 01/19/2020 Sheepdog CrossFit None 0-10 min
1 mile run
AMRAP clean and jerks

10-13 min rest

13-20 min
800 m run
AMRAP power snatches

20-23 min rest

23-27 min
400 m. run
AMRAP thrusters

 22 reps
Performed as RX
Greg Segui 01/18/2020 Premier Martial Arts/Grand River CrossFit 01/18/2020 Shots Fired
3 rounds for time of:
60 Double Unders
30/20 Calorie Row
10 Ground to Overhead 105/85lbs

Post time!
Scale as needed.
Compare to Jan 13, 2018
 14m 15s
Performed as RX
Valerie Blyleven 01/18/2020 Premier Martial Arts/Grand River CrossFit 01/18/2020 Shots Fired
3 rounds for time of:
60 Double Unders
30/20 Calorie Row
10 Ground to Overhead 105/85lbs

Post time!
Scale as needed.
Compare to Jan 13, 2018
 14m 01s
Workout Scaled
Fiona Alford 01/18/2020 Premier Martial Arts/Grand River CrossFit 01/18/2020 Shots Fired
3 rounds for time of:
60 Double Unders
30/20 Calorie Row
10 Ground to Overhead 105/85lbs

Post time!
Scale as needed.
Compare to Jan 13, 2018
 14m 36s
Workout Scaled
Jonathan Schabruch 01/18/2020 Sheepdog CrossFit None For time:
1600m run
5 Minutes of rest
800m run		 8m 49s
Performed as RX
Charles Drake 01/18/2020 Sheepdog CrossFit None Climb the Ladder
-everything starts at 1, then 2, 3, 4, etc
8 Minute AMRAP
DB Thruster (50/35)
Pull-ups
4 Minute Rest
8 Minute AMRAP
KB Headcutter (50/35)
Lateral Burpee over KB
4 Minute Rest
8 Minute AMRAP
Wall Ball (20/14)
Toes to Bar		 27 rounds 40 reps
Workout Scaled
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