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Athlete Date Sort Location Workout Name Description Results
Toni Smith 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!		 4m 18s
Performed as RX
Sheryl Ferris-Little 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 40s
Workout Scaled
Steve Matteson 01/08/2020 PilotFit Stan 21-15-9
Hanging Clean & jerk - 115/95 lbs.
Pull-ups		 9m 18s
Workout Scaled
Gretchen P 01/08/2020 Sheepdog CrossFit None 8x 30 sec on / 15 off
KB swings
KB cleans
KB snatches
Air Squats
Mountain Climber Skiiers		 30m 00s
Performed as RX
Daniel Qualmann 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		 19m 43s
Performed as RX
Ankur Kataria 01/08/2020 District H CrossFit None Push Press 4x2

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps

All 4 sets at the same weight, aiming for 85 to 90% of 1RM		 175 lbs
Performed as RX
Ankur Kataria 01/08/2020 District H CrossFit None Metabolic Conditioning

For Time:
1000m Row
50 Wall Balls
10 Wall Walks
50 Wall Balls		 14m 45s
Performed as RX
Eric H 01/08/2020 Farm Fitness None Buy In: 50 Double-Unders

5 Rounds Of

5 Burpees
10 Ring Rows
15 Sit-Ups

Buy Out: 50 Double-Unders		 14m 40s
Performed as RX
Chris Torrence 01/08/2020 Farm Fitness None Buy In: 50 Double-Unders

5 Rounds Of

5 Burpees
10 Ring Rows
15 Sit-Ups

Buy Out: 50 Double-Unders		 9m 40s
Workout Scaled
Eli Hines 01/08/2020 Farm Fitness None Buy In: 50 Double-Unders

5 Rounds Of

5 Burpees
10 Ring Rows
15 Sit-Ups

Buy Out: 50 Double-Unders		 9m 25s
Workout Scaled
Kyle Reedy 01/08/2020 None CrossFit.com 130416 Description:Five rounds for time of:

Row 500 meters
135 pound Bench press, 15 reps.		 017m 27s
Workout Scaled
Jonathan Schabruch 01/07/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 11m 15s
Performed as RX
Charles Drake 01/07/2020 Sheepdog CrossFit None 20 Minutes Total - If you finish the rounds before the time then rest the remaining time
0:00-5:00
3 Rounds
10 SA DB Snatches (50/35)
10 Toes to Bar
5:00-10:00
3 Rounds
10 SA DB Hang Clean and Jerks (50/35)
10 Pull-ups
10:00-15:00
3 Rounds
10 Calorie Row
10 Toes to Bar
15:00-20:00
3 Rounds
10 Wall Balls (20/14)
10 Pull-ups (Ring Rows)		 19m 45s
Performed as RX
Joshua Crews 01/07/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 15m 05s
Performed as RX
Toni Smith 01/07/2020 Premier Martial Arts/Grand River CrossFit 01/07/2020 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
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
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