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Athlete Date Sort Location Workout Name Description Results
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
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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
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
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