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Athlete Date Sort Location Workout Name Description Results
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
Eric H 01/09/2020 Farm Fitness None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 15m 10s
Performed as RX
Chris Torrence 01/09/2020 Farm Fitness None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 15m 50s
Performed as RX
Eli Hines 01/09/2020 Farm Fitness None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 15m 15s
Performed as RX
Kyle Reedy 01/09/2020 Farm Fitness The Grind 10 Burpees
15 Jumping Jacks (4 ct)
20 Air Squats
25 Sit Ups
30 Push-Ups (10 push away, 10 HR, 10 Modified)
400 Meter Run		 23m 45s
Performed as RX
Greg Segui 01/08/2020 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 19s
Performed as RX
Nyree Segui 01/08/2020 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 45s
Performed as RX
Valerie Blyleven 01/08/2020 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!		 6m 11s
Performed as RX
Jonathan Schabruch 01/08/2020 Sheepdog CrossFit None 15-12-9 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up

Or, as a 2-person team,
30-24-18 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up		 11m 03s
Performed as RX
Scott Anderson 01/08/2020 Sheepdog CrossFit None For time:
Row 500 meters
Wallballs, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
pull-ups, 30 reps
50 Back extension, 50 reps
Dips, 50 reps
Turkish Get-up, 20 reps, alternating arms 35#KB		 28m 27s
Performed as RX
Joshua Crews 01/08/2020 Sheepdog CrossFit None 15-12-9 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up

Or, as a 2-person team,
30-24-18 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up		 15m 01s
Performed as RX
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