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Athlete Date Sort Location Workout Name Description Results
Sylvain Tessier 01/06/2020 None Elliptical - Distance 30 min elliptical - 2.61 miles 2.61 mi
Performed as RX
Seth Johnson 01/06/2020 Old City CrossFit 20 min AMRAP 14 Toes to bar
21 Wall ball (20/14)
28 KB Swings (70/53)		 3 rounds 25 reps
Workout Scaled
Gretchen P 01/06/2020 Sheepdog CrossFit None 4x
50m KB over head and another as a farmer carry
6 eccentric ring rows

4x
100m sled push with high knees
12 plank kb drag

4x
20 lbs bridge dumbbell push press, eccentric
8 each side, tricep pulls and eccentric release 		30m 00s
Performed as RX
Bubba Hester 01/06/2020 Farm Fitness None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 180 reps
Performed as RX
Ankur Kataria 01/06/2020 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		 295-235-235 lbs
Performed as RX
Ankur Kataria 01/06/2020 District H CrossFit None Metabolic Conditioning

12 min AMRAP
2-4-6-8-10....
KB Swings (70/53) and Toes to Bar
20 DU between each round

*Russian Swings

Add total reps for score		 310 reps
Workout Scaled
Eric H 01/06/2020 Farm Fitness None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 181 reps
Performed as RX
Wyatt Hester 01/06/2020 Farm Fitness None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 122 reps
Performed as RX
Chris Torrence 01/06/2020 Farm Fitness None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 160 reps
Performed as RX
Riley H 01/06/2020 Farm Fitness None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 127 reps
Performed as RX
Eli Hines 01/06/2020 Farm Fitness None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 142 reps
Performed as RX
Charles Drake 01/05/2020 Sheepdog CrossFit None Teams of two:

1) 100 calorie row buy in (divide as necessary)
2) 15 min AMRAP
40 partner wall ball
30 v ups
20 dball AHAP
10 synchronized up/downs
Run 200 m as team		 04 rounds 67 reps
Performed as RX
Michelle Bishop 01/05/2020 Crossfit NCR None Engine Class:
6x 1 min on/ 1 min off bike erg - 112 cal
2 min rest
6x 1 min on/ 1 min off ski erg - 88 cal
2 min rest
6x 1 min on/ 1 min off row - 102 cal
total 302 cal

Priority work:
10 x 50 ft lunges (30, 30, 70, 70,70,70,70,70,70,70)		 30m 00s
Performed as RX
Gretchen P 01/05/2020 Sheepdog CrossFit None 4x
30-20-10-1 min
30 hollow rocks
20 push-ups
10 kb swings at 25 lbs
1 min plank		 15m 00s
Performed as RX
Chris Torrence 01/05/2020 Farm Fitness Bert For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees		 1h 7m 44s
Performed as RX
Valerie Blyleven 01/04/2020 Premier Martial Arts/Grand River CrossFit 01/04/2020 3 x 4min AMRAPs of:
6 Push-ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 467 reps
Performed as RX
Jonathan Schabruch 01/04/2020 Sheepdog CrossFit None 3 rounds for time of:

800-m run
30 pull-ups		 15m 45s
Performed as RX
Sheryl Ferris-Little 01/04/2020 Premier Martial Arts/Grand River CrossFit 01/04/2020 3 x 4min AMRAPs of:
6 Push-ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 445 reps
Performed as RX
Michelle Bishop 01/04/2020 Crossfit NCR None Partner wod (with Soraya)
25 min cap
150 alt DB snatch (35)
120 goblet squats (35)
90 pushups--from knees keeping elbows in
60 T2B--knee raises (getting higher with good kip)
accumulate 5 min of handstand hold/wall walk
22:45		 22m 45s
Workout Scaled
Michelle Bishop 01/04/2020 Crossfit NCR None priority work:
back squat: 5-5-3-3-3-1-1-1
built to 145

core work
4 sets
10 leg raises holding on to rig
40 russian twists (25)		 20m 00s
Performed as RX
Gretchen P 01/04/2020 Sheepdog CrossFit None 20 min EMOM
Odd: 15 sit-ups
Even: 15 tricep extensions		 20m 00s
Performed as RX
Greg Segui 01/03/2020 Premier Martial Arts/Grand River CrossFit 01/03/2020 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
5 Deadlift BW 2nd minute
Workout finished at 100 calories

Post time!
Scale as needed.
 10m 59s
Performed as RX
Valerie Blyleven 01/03/2020 Premier Martial Arts/Grand River CrossFit 01/03/2020 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
5 Deadlift BW 2nd minute
Workout finished at 100 calories

Post time!
Scale as needed.
 16m 22s
Performed as RX
Jonathan Schabruch 01/03/2020 Sheepdog CrossFit None For time:
Run 800m, then...

3 rounds of:
9 Burpees
15 Wall ball shots
21 Sit-ups
27 Goblet Squats, 55# KB		 13m 11s
Performed as RX
Charles Drake 01/03/2020 Sheepdog CrossFit None For Time (15 Minute Cap)
100-80-60-40-20
Double Unders
50-40-30-20-10
Goblet Squat (70/50)		 14m 04s
Performed as RX
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