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Athlete
Date
Location
Workout Name
Description
Results
Michelle Bishop
01/07/2020
Crossfit NCR
None
Skill: kipping pullups
WOD: for time
21 left arm DB strict press (25)
21 ring rows
21 right arm
21 ring rows
15 left arm
15 harder ring rows
15 right arm
15 harder ring rows
9 left arm
9 hardest ring rows
9 right arm
9 ring rows
12m 00s
Workout Scaled
Laurie Hines
01/07/2020
Premier Martial Arts/Grand River CrossFit
01/06/2020
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
9 rounds 2 reps
Workout Scaled
Laurie Hines
01/07/2020
Premier Martial Arts/Grand River CrossFit
01/07/2020
Clean & Jerk
3-3-3-3-3-3-3
Post heaviest load!
65 lbs
Performed as RX
Sylvain Tessier
01/07/2020
None
Sly's Workout 2
Plank - 2B - (3 min)
Bird dog - 131 (3 min)
Lying hip raises - 143 (3 min)
Push ups - 44 (1 min)
3 miles on elliptical in 31:28
316 reps
Performed as RX
Gretchen P
01/07/2020
Sheepdog CrossFit
None
3 mile run
27m 46s
Performed as RX
Danny Cruz
01/07/2020
Sheepdog CrossFit
None
3 Rounds for time of:
400m run
3 Rounds of "Cindy"
16m 51s
Performed as RX
Ankur Kataria
01/07/2020
District H CrossFit
None
Gymnastic Work
10 min EMOM
Odd Min - 10 strict supine ring rows
Even Min - 30 sec hollow rocks, scale to hollow hold
RX ring rows are with feet elevated so body is parallel with floor
Scale for ring rows: straight body w feet on floor, bent knee in bridge position for assistance
50 reps
Workout Scaled
Ankur Kataria
01/07/2020
District H CrossFit
None
Metabolic Conditioning
For Time:
Buy-In: 40/30 Calorie Assault Bike
21-15-9
Shoulder to Overhead (135/95)
Pull-ups
12m 12s
Workout Scaled
Eric H
01/07/2020
Farm Fitness
None
In teams of three complete the following for time:
Run 200m each
150 OHS (75#/45#)
100 Pull-ups
50 Box Jumps (30/24)
Run 200m each
Rules:
1 person works
1 person does sit-ups
1 person rests
19m 58s
Performed as RX
Chris Torrence
01/07/2020
Farm Fitness
None
In teams of three complete the following for time:
Run 200m each
150 OHS (75#/45#)
100 Pull-ups
50 Box Jumps (30/24)
Run 200m each
Rules:
1 person works
1 person does sit-ups
1 person rests
19m 58s
Performed as RX
Riley H
01/07/2020
Farm Fitness
None
For Time
50 Sit-Ups
100 Jump Rope
50 Flutter Kicks (each leg)
100 Jump Rope
50 Leg Levers
100 Jump Rope
50 Mountain Climbers (each leg)
100 Jump Rope
11m 50s
Performed as RX
Eli Hines
01/07/2020
Farm Fitness
None
In teams of three complete the following for time:
Run 200m each
150 OHS (75#/45#)
100 Pull-ups
50 Box Jumps (30/24)
Run 200m each
Rules:
1 person works
1 person does sit-ups
1 person rests
19m 58s
Performed as RX
Greg Segui
01/06/2020
Premier Martial Arts/Grand River CrossFit
01/06/2020
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
8 rounds 1 reps
Performed as RX
Nyree Segui
01/06/2020
Premier Martial Arts/Grand River CrossFit
01/06/2020
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
7 rounds 3 reps
Performed as RX
Valerie Blyleven
01/06/2020
Premier Martial Arts/Grand River CrossFit
01/06/2020
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
7 rounds 11 reps
Performed as RX
Fiona Alford
01/06/2020
Premier Martial Arts/Grand River CrossFit
01/06/2020
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
8 rounds 0 reps
Workout Scaled
Jen Priestman
01/06/2020
Premier Martial Arts/Grand River CrossFit
01/06/2020
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
8 rounds 9 reps
Workout Scaled
Charles Drake
01/06/2020
Sheepdog CrossFit
None
E2MOM for 10 minutes 10SDL
15 minute AMRAP
40 American KB swings @ 45
30 pushups
20 35# plate OH Walking Lunges
10 burpees
3 rounds 27 reps
Performed as RX
Toni Smith
01/06/2020
Premier Martial Arts/Grand River CrossFit
01/06/2020
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
9 rounds 1 reps
Performed as RX
Sheryl Ferris-Little
01/06/2020
Premier Martial Arts/Grand River CrossFit
01/06/2020
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
10 rounds 11 reps
Workout Scaled
Steve Matteson
01/06/2020
PilotFit
AC Wallball
5 reps up and down stairwell
3 of the reps must carry 20lb. wallball to the top and back.
6m 38s
Performed as RX
Michelle Bishop
01/06/2020
Crossfit NCR
None
Spin class
5 min warmup
5 rds:
3 min D10 standing @ 60+ rpm (I did 55-57rpm)
1 min D3 @ high watts (striving for 250 but I was at 110-170) lol
2 min rest
40m 00s
Performed as RX
Michelle Bishop
01/06/2020
Crossfit NCR
None
Strength:
build to a heavy back squat x 8 (built to 115)
WOD
21-15-9
back squat (65)--picked this weight to go unbroken, could have gone heavier I think
strict HSPU (did pike pushups from 20inch box, with knees on box, focused on keeping elbows in)
7:45
7m 45s
Workout Scaled
Michelle Bishop
01/06/2020
Crossfit NCR
None
RPM Challenge
300 single unders using white rope at gym
300 reps
Performed as RX
Sylvain Tessier
01/06/2020
None
Sly's Workout 1
Plank - nonstop (1 min)
Push ups - 41 (1 min)
Air squats - 76 (2 min)
Bird dogs - 44 (1 min)
Lying hip raises - 46 (1 min)
Plank - 1B - (1 min)
Push ups - 33 (1 min)
Air squats - 73 (2 min)
312 reps
Performed as RX
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