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Athlete Date Sort Location Workout Name Description Results
Sylvain Tessier 01/11/2020 None Saturday Special 20 strict pullups
400 m run
30 burpee box jump overs (24" box)
400 m run
40 hanging knee raises
400 m run
50 air squats (legs must break parallel plane)
200 m run
40 hanging knee raises
200 m run
30 burpee...
200 m run
20 pull ups		 34m 04s
Workout Scaled
Gretchen P 01/11/2020 Sheepdog CrossFit None EMOM alternating 20 min
Various Push-ups: Normal, Wide, Military, Diamond, Elevated
Various Abs: Sit-ups, Side sit-ups, crunches, plank, etc. 		20m 00s
Performed as RX
Ankur Kataria 01/11/2020 District H CrossFit None Saturday Fun

3 Rounds:

25 Overhead Squats (75/55)
15 Ring Dips
800m Run
15 Burpee Box Jumps (24/20)

Scale ring dips to banded ring dips, bar dips, box dips		 29m 50s
Workout Scaled
Valerie Blyleven 01/10/2020 Premier Martial Arts/Grand River CrossFit 01/10/2020 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Push-ups

Post time!
Scale as needed.		 4m 13s
Workout Scaled
Jonathan Schabruch 01/10/2020 Sheepdog CrossFit 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.		 229 reps
Performed as RX
Charles Drake 01/10/2020 Sheepdog CrossFit None 3 rnds for time (12 min cap)
6 hang snatch @95
12 OH Squats @95
18 Burpee box jump overs
200m run		 13m 18s
Performed as RX
Charles Drake 01/10/2020 Sheepdog CrossFit None BB Warm-up (10 Minutes)
5 Power Cleans
5 Front Squat
5 Cleans
A) Clean w/ Pause at Shin
-Every 2 Minutes for 10 Minutes
-Start with a light weight and build to 75% over the 5 sets (reps per set - 3,2,2,1,1)
B) 1 Clean
-Every 2 Minutes for 10 Minutes
-80%, 85%, 90%, 85%, 90%,
C) 2 Clean Pulls
-Every 2 Minutes for 10 Minutes, at 100%
5 Minutes to get to 70% for Jerks
D) 1 Jerks
-Every 2 Minutes for 10 Minutes
-80%, 85%, 90%, 85%, 90%,		 See notes lbs
Performed as RX
Michelle Bishop 01/10/2020 Crossfit NCR None Skill:
5 sets of 3 dips (with black or red band); red band can only do 2 reps

WOD:
4 sets every 2 min
20 cal bike
AMRAP T2B
rest 2 min
did approx 60 knee raises		 60 reps
Workout Scaled
Michelle Bishop 01/10/2020 Crossfit NCR None priority work:

10 sets of 10 bar facing burpees
rest 1 min		 20m 00s
Performed as RX
Laurie Hines 01/10/2020 Premier Martial Arts/Grand River CrossFit 01/10/2020 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Push-ups

Post time!
Scale as needed.		 3m 39s
Workout Scaled
Gretchen P 01/10/2020 Sheepdog CrossFit None 100 calories assault bike
100 calories row
100 calories ski erg

10 calories at a time for each		 30m 00s
Performed as RX
Daniel Qualmann 01/10/2020 Sheepdog CrossFit 10.4 For Time:

50 Dubs
10 Burpees
40 Dubs
10 Burpees
30 Dubs
10 Burpees
20 Dubs
10 Burpees
10 Dubs
10 Burpees		 8m 43s
Performed as RX
Ankur Kataria 01/10/2020 District H CrossFit None Weightlifting

Snatch Complex
Power Snatch + Snatch + OHS (1+2+2) x 5 sets

Aiming for 60 to 70% focusing on quality and improving OHS depth		 105 lbs
Performed as RX
Ankur Kataria 01/10/2020 District H CrossFit None Metabolic Conditioning

For time
16 Deadlifts (225/135lbs)
12 HSPU

14 Deadlifts (275/185lbs)
12 HSPU

12 Deadlifts (315/225lbs)
12 HSPU		 7m 35s
Workout Scaled
Eric H 01/10/2020 Farm Fitness None In teams of three, with one person working at a time:
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters

135#

*All team members complete 5 burpees at the top of each minute, not including 0:00.		 28m 49s
Workout Scaled
Chris Torrence 01/10/2020 Farm Fitness None In teams of three, with one person working at a time:
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters

135#

*All team members complete 5 burpees at the top of each minute, not including 0:00.		 28m 49s
Workout Scaled
Eli Hines 01/10/2020 Farm Fitness None In teams of three, with one person working at a time:
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters

135#

*All team members complete 5 burpees at the top of each minute, not including 0:00.		 28m 49s
Workout Scaled
Kyle Reedy 01/10/2020 Farm Fitness Grind None 23m 55s
Performed as RX
Charles Drake 01/09/2020 Sheepdog CrossFit 5k Run PPMD run Disney 5k 27m 51s
Performed as RX
Scott Anderson 01/09/2020 Sheepdog CrossFit None 3 rounds for time of:

50-m lunge in AFSAP
1 burpee per lunge step taken		 21m 27s
Performed as RX
Michelle Bishop 01/09/2020 Crossfit NCR None 10 EMOM:
15 hip extensions
12 cal row

WOD:
deadlift
4 x 8 reps @ 165

ps. did prime timers with Trish

prior:
5 sets
10 GHDs
5 pushups		 165 lbs
Performed as RX
Laurie Hines 01/09/2020 Premier Martial Arts/Grand River CrossFit 01/09/2020 Run or Row
6x200m
1min Rest between.

Post fastest interval.
Scale as needed.
 0m 47s
Performed as RX
Laurie Hines 01/09/2020 Premier Martial Arts/Grand River CrossFit 01/08/2020 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
Scale as needed!		 5m 33s
Workout Scaled
Darren Madill 01/09/2020 Premier Martial Arts/Grand River CrossFit 01/09/2020 Run or Row
6x200m
1min Rest between.

Post fastest interval.
Scale as needed.
 0m 34s
Performed as RX
Sylvain Tessier 01/09/2020 None Sly's Workout 2 Plank - 2B - (3 min)
Bird dog - 138 (3 min)
Lying hip raises - 148 (3 min)
Push ups - 52 (1 min)

3 miles on elliptical in 30:32		 336 reps
Performed as RX
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