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Athlete
Date
Location
Workout Name
Description
Results
Paul Greenhalgh
01/13/2020
Premier Martial Arts/Grand River CrossFit
01/13/2020
12min AMRAP
5 Hang Cleans 95/65lbs
7 Box Jumps 24/20
9 Sit-ups
Post rounds and reps!
Scale as needed.
14 rounds 3 reps
Performed as RX
Joshua Crews
01/13/2020
Sheepdog CrossFit
None
10-9-8...
Power cleans 135#
Pullups
8m 51s
Performed as RX
Toni Smith
01/13/2020
Premier Martial Arts/Grand River CrossFit
01/13/2020
12min AMRAP
5 Hang Cleans 95/65lbs
7 Box Jumps 24/20
9 Sit-ups
Post rounds and reps!
Scale as needed.
12 rounds 0 reps
Performed as RX
Sheryl Ferris-Little
01/13/2020
Premier Martial Arts/Grand River CrossFit
01/13/2020
12min AMRAP
5 Hang Cleans 95/65lbs
7 Box Jumps 24/20
9 Sit-ups
Post rounds and reps!
Scale as needed.
8 rounds 5 reps
Workout Scaled
Laurie Hines
01/13/2020
Premier Martial Arts/Grand River CrossFit
01/13/2020
12min AMRAP
5 Hang Cleans 95/65lbs
7 Box Jumps 24/20
9 Sit-ups
Post rounds and reps!
Scale as needed.
10 rounds 0 reps
Workout Scaled
Sylvain Tessier
01/13/2020
None
None
12 RFT
5 lap pulldowns @ 105 lb
10 air squats
10 push ups
10 crunches
30 min elliptical - 2.81 miles
15m 49s
Performed as RX
Seth Johnson
01/13/2020
CrossFit Park Ave
Front Squat
Front Squat 1RM
305 lbs
Performed as RX
Seth Johnson
01/13/2020
CrossFit Park Ave
3 RFT
8 Hang Power Cleans
10 Pistols total
2m 52s
Workout Scaled
Gretchen P
01/13/2020
Sheepdog CrossFit
None
3x8
DB deadlift
DB Row
DB Push Press
DB Front Squat
Going up in weight, 15lbs, 20lbs, 25lbs
3x8
Goblet squats (eccentric) going up in weight, 15lbs, 20lbs, 25lbs
3x8
Dead bug push press (eccentric) going up in weight 15lbs, 20lbs, 25lbs
Then 8 min AMRAP
5 Pull-Ups
10 Push-Ups
100m run
5 rounds even
30m 00s
Performed as RX
Daniel Qualmann
01/13/2020
Sheepdog CrossFit
None
3 Rounds for Time:
50 Dubs
15 Dumbbell Clean & Jerk 50#
15m 16s
Performed as RX
Ankur Kataria
01/13/2020
District H CrossFit
None
Back Squat 3x5
#1: 5 reps
#2: 5 reps
#3: 5 reps
Find 5 rep max for the day then perform 2 sets of 5 at 80% of 5RM
305-255-255 lbs
Performed as RX
Ankur Kataria
01/13/2020
District H CrossFit
None
Metabolic Conditioning
12 min AMRAP:
100m single arm OH carry (53lb KB or 50lb DB/35lbs)
12 Push Ups w One Arm on KB/DB, alternate every rep
12 Alternating Reverse Lunges in place w KB in front rack
3 rounds 18 reps
Performed as RX
Chris Torrence
01/13/2020
Farm Fitness
None
12, 1-minute intervals of:
120m Shuttle Run (10m x 12)
Max Push-ups in time remaining
*Score is total push-ups.
*Rest 2 minutes between intervals.
158 reps
Performed as RX
Eli Hines
01/13/2020
Farm Fitness
None
12, 1-minute intervals of:
120m Shuttle Run (10m x 12)
Max Push-ups in time remaining
*Score is total push-ups.
*Rest 2 minutes between intervals.
175 reps
Performed as RX
Charles Drake
01/12/2020
Sheepdog CrossFit
None
With a partner one working at a time except run and v-ups.
10 min AMRAP
20 cal Row
20 Hang Cleans @115
20 Box Jump Overs 24
Rest 3 min
10 min AMRAP
200m run w/ partner
20 SA KB swings @50/35
20 SA Push Press@50/35
Rest 3 min
10 min AMRAP
20 Cal Assault Bike
20 tire flip
20 synchronized vups
10 rounds 35 reps
Performed as RX
Scott Anderson
01/12/2020
Sheepdog CrossFit
None
5 Rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch 35#
HOME ROWER
20m 14s
Workout Scaled
mike pace
01/12/2020
madera so
#607..
4 Rounds
100m run
50m sled
25m tire flip
Me=1-12-20completed
20m 00s
Performed as RX
Michelle Bishop
01/12/2020
Crossfit NCR
None
Engine Class:
4 sets of
3x ( 1 min moderate; 30 sec hard; 1 min easy; 30 sec hard); rest 1 min
order of machines: bike; row; ski; ski
on the ski, I got the pace down to 1:52 for the hard 30 sec
Prior:
10 x 50 ft walking lunges with 70 lbs
40m 00s
Performed as RX
Gretchen P
01/12/2020
Sheepdog CrossFit
None
5 mile run
48m 00s
Performed as RX
Chris Torrence
01/12/2020
Farm Fitness
None
In a 3 Person Team, Row 3000m For Time, in 20 Stroke Increments*
*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower each person must complete the following chipper sequence
Chipper**:
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups
16m 17s
Performed as RX
Greg Segui
01/11/2020
Premier Martial Arts/Grand River CrossFit
01/11/2020
For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders
Post time!
Scale as needed
Compare to Jan 9, 2019
8m 57s
Performed as RX
Nyree Segui
01/11/2020
Premier Martial Arts/Grand River CrossFit
01/11/2020
For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders
Post time!
Scale as needed
Compare to Jan 9, 2019
10m 35s
Performed as RX
Jonathan Schabruch
01/11/2020
Sheepdog CrossFit
None
Overhead Squat
1-1-1 reps
Front Squat
1-1-1-1 reps
185-195-205 lbs
225-245-255-255 lbs
Performed as RX
mike pace
01/11/2020
madera so
#606
4 RFT
CURLS
SLED DRAG 70#
SQUATS 115#
HAM CULRS BAND
500M ROW
20m 00s
Performed as RX
Michelle Bishop
01/11/2020
Crossfit NCR
None
Teams of 2 (with Dalia)
120 cal row
150 KB C&J (used 25 lb DB since no 26 lb KB left)
120 cal bike
150 KB snatch (DB snatch-25)
27:18
Priority:
5 sets
15 reverse hypers
10 GHDs
Bench press:
2-2-2-2-2-2-2 (built to 95)
then did decreasing sets quickly
27m 18s
Workout Scaled
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