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Athlete Date Sort Location Workout Name Description Results
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
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
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