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Athlete Date Sort Location Workout Name Description Results
mike pace 01/18/2020 madera so #609.."DECK OF CARDS" Squats 45# plate
Push ups
Ab mat sit ups
Kbs 35#
50m run every 5 cards

1-18-20me/miggy=53:11
 53m 11s
Performed as RX
Michelle Bishop 01/18/2020 Crossfit NCR None WOD (with Sue) (35min time cap)
6k row
partner holds:
1st km: dead hang
2nd km: handstand
3rd km: low plank
4th: dead hang
5th: handstand
6th: low plank
dead hang was unbelievably hard!
approx 28:56
 28m 56s
Workout Scaled
Michelle Bishop 01/18/2020 Crossfit NCR None Priority work
5 x 3 strict press @ 70 lbs--tough but doable

6rds
10 alt step ups (20 inch box) with 25 lb DB
1000m bike

3 rds
10 bent over side raises (8 or 10 lbs)
10/arm DB rows (25)		 30m 00s
Performed as RX
Gretchen P 01/18/2020 Sheepdog CrossFit None 20 min EMOM
5 bicep curls
5 shoulder presses
5 tricep extensions
5 sit-ups

15 lbs and 10 lbs dumbbells 		20m 00s
Performed as RX
Valerie Blyleven 01/17/2020 Premier Martial Arts/Grand River CrossFit 01/17/2020 4 Rounds for time:
10 Push-ups
5 Clean & Jerks 115/75lbs
10 V-sits

Post time!
Scale as needed.		 5m 59s
Performed as RX
Jonathan Schabruch 01/17/2020 Sheepdog CrossFit None With a partner for time:
400m run (together)
30 Clean & Jerks, 135/95
6 Rope Climbs, 15 ft.
400m run
24 Clean & Jerks, 135/95
4 Rope Climbs, 15 ft.
400m run
18 Clean & Jerks, 135/95
2 Rope Climb, 15 ft.

Partners can work on the rope climbs and c&j at the same time. 		12m 52s
Performed as RX
mike pace 01/17/2020 madera so #608.."DRACULA REDUX" 19 AMRAP

5 back squats 135#
3 bench 135#
10 bench sit ups

1-17-20me=14 rounds
 19m 00s
Performed as RX
Sheryl Ferris-Little 01/17/2020 Premier Martial Arts/Grand River CrossFit 01/17/2020 4 Rounds for time:
10 Push-ups
5 Clean & Jerks 115/75lbs
10 V-sits

Post time!
Scale as needed.		 4m 57s
Workout Scaled
Michelle Bishop 01/17/2020 Crossfit NCR None Skill:
build to a heavy power clean + hang squat clean + 3 front squats (built to 105)

WOD: (15 min cap)
front squat (155/225)--95lbs
2-4-6-8-10
DUs
100-80-60-40-20 (I did DUs to start each round then finished with singles)
approx 12 min (very hard for me, especially the squats)		 12m 00s
Workout Scaled
Laurie Hines 01/17/2020 Premier Martial Arts/Grand River CrossFit 01/17/2020 4 Rounds for time:
10 Push-ups
5 Clean & Jerks 115/75lbs
10 V-sits

Post time!
Scale as needed.		 5m 15s
Workout Scaled
Sylvain Tessier 01/17/2020 None None EMOM 10
push up
strict shoulder press		 45 lbs
Performed as RX
Sylvain Tessier 01/17/2020 None Elliptical 30:00 on machine 2.40 mi
Performed as RX
Gretchen P 01/17/2020 Sheepdog CrossFit None 100 cal row
100 cal ski erg
100 cal assault bike
100 hollow rocks with weights		 30m 00s
Performed as RX
Ankur Kataria 01/17/2020 District H CrossFit None Weightlifting

Clean Complex
Power Clean + Clean (2 + 2) for 5 sets

Aiming for 70 to 80% of 1RM Power Clean

Focus: Consistent foot placement to improve catch with full cleans		 165 lbs
Performed as RX
Ankur Kataria 01/17/2020 District H CrossFit None Metabolic Conditioning

5 Rounds for time:

200m shuttle run
18 Walls Balls (20/14lbs)
8 Burpee Box Jumps (24/20in)
1 min rest


Mandatory 1 min rest break between rounds

Record total time with rest		 18m 33s
Performed as RX
Chris Torrence 01/17/2020 Farm Fitness None 25 minute cap

Partner Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Partners perform the run together and then split the remaining work any way.

Beginner: 600m runs; 35/18 KB; Jumping Pull Ups or Ring Rows
Intermediate: 44/26 KB; 12 Pull Ups
Advanced: Rx
Competitor: Solo		 20m 53s
Performed as RX
Eli Hines 01/17/2020 Farm Fitness None 25 minute cap

Partner Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Partners perform the run together and then split the remaining work any way.

Beginner: 600m runs; 35/18 KB; Jumping Pull Ups or Ring Rows
Intermediate: 44/26 KB; 12 Pull Ups
Advanced: Rx
Competitor: Solo		 20m 53s
Performed as RX
Jonathan Schabruch 01/16/2020 Sheepdog CrossFit None 5 rounds for reps:
1 minute Sumo Deadlift High Pulls, 95#
1 minute Push Press, 95#
1 minute Row for calories
1 minute rest 		245 reps
Performed as RX
Charles Drake 01/16/2020 Sheepdog CrossFit None 75 Seconds on : 75 seconds off (20 Minutes)
2 Rounds
Max Cal Assault Bike
Max Cal Rower
Max Double Unders
Max Thrusters (45/35)
(these should be sprint type efforts, but sustainable for the 75 seconds)
15 Minute AMRAP
200 Meter Run
30 V-Up
20 SA DB Hang Clean and Jerk (50/35) (10 each arm)
10 Box Jump (24/20)		 02 rounds 140 reps
Performed as RX
Scott Anderson 01/16/2020 Sheepdog CrossFit None 5 rounds for max reps of:

1 minute of sumo deadlift high pulls
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute

95 lb.		 226 reps
Performed as RX
Toni Smith 01/16/2020 Premier Martial Arts/Grand River CrossFit 01/16/2020 Run or Row
2 x 1600m (1mile) Time Trial
3min rest between.

Post fastest interval!

 7m 00s
Performed as RX
Michelle Bishop 01/16/2020 Crossfit NCR None Skill:
build to a heavy turkish getup--built to 30 or 35 (DB)

WOD: (25 min cap)
40 DB snatch (35/50) I did 25
1000m bike
40 DB hang C&J--25
1000m bike
30 snatch
1000m bike
30 C&J
1000m bike
20 snatch
1000m bike
20 C&J
20:11 hard but good workout
 20m 11s
Workout Scaled
Michelle Bishop 01/16/2020 Crossfit NCR None priority work
kipping pullup work
did 20 reps of kips with a pullup (no grips)
tore a bit on my palms		 20m 00s
Performed as RX
Sylvain Tessier 01/16/2020 None None 4 RFT
25 push ups
25 air squats
25 sit ups
25 down and ups		 25m 15s
Performed as RX
Sylvain Tessier 01/16/2020 None Elliptical 3 miles 30m 55s
Performed as RX
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