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Athlete Date Sort Location Workout Name Description Results
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
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
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