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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 01/16/2020 Old City CrossFit Sumo Deadlift Sumo Deadlift 3-3-3 225-315-315 lbs
Performed as RX
Seth Johnson 01/16/2020 Old City CrossFit 50-40-30-20-10 50-40-30-20-10
Double unders
Sumo deadlift high pull
25-20-15-10-5 (95/65)		 11m 31s
Workout Scaled
Gretchen P 01/16/2020 Sheepdog CrossFit None 3 mile run 27m 00s
Performed as RX
Daniel Qualmann 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.		 206 reps
Performed as RX
Ankur Kataria 01/16/2020 District H CrossFit None Metabolic Conditioning

5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Assault Bike or 250m row

Directly Into

5 Rounds:
20 AbMat Sit-ups
200 Meter Run		 20m 02s
Performed as RX
Eric H 01/16/2020 Farm Fitness None 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 7m 08s
Performed as RX
Eric H 01/16/2020 Farm Fitness None 7 min AMRAP

3, 6, 9, 12... Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/9ft, Novice: 10lb/8ft)

3 Box Jumps @ 30 (between every set of wall balls, complete 3 BJs no matter what set of wall balls you are on).		 7 rounds 5 reps
Performed as RX
Chris Torrence 01/16/2020 Farm Fitness None 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 10m 00s
Performed as RX
Chris Torrence 01/16/2020 Farm Fitness None 7 min AMRAP

3, 6, 9, 12... Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/9ft, Novice: 10lb/8ft)

3 Box Jumps @ 30 (between every set of wall balls, complete 3 BJs no matter what set of wall balls you are on).		 6 rounds 21 reps
Performed as RX
Eli Hines 01/16/2020 Farm Fitness None 7 min AMRAP

3, 6, 9, 12... Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/9ft, Novice: 10lb/8ft)

3 Box Jumps @ 30 (between every set of wall balls, complete 3 BJs no matter what set of wall balls you are on).		 7 rounds 5 reps
Performed as RX
Eli Hines 01/16/2020 Farm Fitness None 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 10m 45s
Performed as RX
Kyle Reedy 01/16/2020 Farm Fitness The grind None 21m 57s
Performed as RX
Greg Segui 01/15/2020 Premier Martial Arts/Grand River CrossFit 01/15/2020 Tabatas
Back Squat 135/95lbs
2min Rest
Deadlift 135/95lbs

Post total reps added together.
 124 reps
Performed as RX
Valerie Blyleven 01/15/2020 Premier Martial Arts/Grand River CrossFit 01/15/2020 Tabatas
Back Squat 135/95lbs
2min Rest
Deadlift 135/95lbs

Post total reps added together.
 104 reps
Performed as RX
Jonathan Schabruch 01/15/2020 Sheepdog CrossFit None Deadlift
3-3-2-2-1-1-1		 315-325-335-345-355-355-315 lbs
Performed as RX
Scott Anderson 01/15/2020 Sheepdog CrossFit None 2 partner team:
100 calorie row
100 deadlifts 135#
100 pullups
100 situps
100 lunges
100 thrusters 45#
100 burpees
100 HR pushups
100 double unders
100 KB Swings 55#

Both partners work at the same time. Partition as desired, complete in any order.		 38m 42s
Performed as RX
Toni Smith 01/15/2020 Premier Martial Arts/Grand River CrossFit 01/15/2020 Tabatas
Back Squat 135/95lbs
2min Rest
Deadlift 135/95lbs

Post total reps added together.
 125 reps
Performed as RX
Sheryl Ferris-Little 01/15/2020 Premier Martial Arts/Grand River CrossFit 01/15/2020 Tabatas
Back Squat 135/95lbs
2min Rest
Deadlift 135/95lbs

Post total reps added together.
 105 reps
Performed as RX
Michelle Bishop 01/15/2020 Crossfit NCR None Skill:
pushups 5 x 10 reps
worked on not sagging my lower back.
did last set from a box

WOD:
AMRAP12
5 strict pullups (with purple band); started with these then transitioned to ring rows as fatigue set in
6 box jumps--20 inch
7 deadlifts (135)
8 rds 		8 rounds 0 reps
Workout Scaled
Laurie Hines 01/15/2020 Premier Martial Arts/Grand River CrossFit 01/15/2020 Tabatas
Back Squat 135/95lbs
2min Rest
Deadlift 135/95lbs

Post total reps added together.
 105 reps
Workout Scaled
Sylvain Tessier 01/15/2020 None Treadmill hills 6 min warmup @ 5 mph, 6 X 1.5 min @ 6.0 mph, 5.0 incline, with 6 X 1.5 min @ 5 mph rests in between 2.65 mi
Performed as RX
Sylvain Tessier 01/15/2020 None Lat pulldowns 5X5@135 lbs 25 reps
Performed as RX
Gretchen P 01/15/2020 Sheepdog CrossFit None 10 min EMOM
3 cleans at 65 lbs then 2 reverse lunges each side

3 min rest

3x5 KB windmills, go up in weight --16 lbs, 18 lbs, 20lbs

3 min rest

3x6 kickstands eccentric 1:2 kickstands hinges:dumbbell curls, go up in weight -- 10 lbs., 15 lbs, 15 lbs. 		30m 00s
Performed as RX
Daniel Qualmann 01/15/2020 Sheepdog CrossFit None 2 Partner Team for Time:

100 Calorie Row
100 Deadlift 135#
100 Pull Ups
100 Sit Ups
100 Lunges
100 Thrusters 45#
100 Burpees
100 Double Unders
100 HR Push Ups
100 Kettlebell Swings 55#

Partition however		 54m 51s
Performed as RX
Ankur Kataria 01/15/2020 District H CrossFit None Push Press 4x2

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps

All 4 sets at the same weight, aiming for 85 to 90% of 1RM		 185 lbs
Performed as RX
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