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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 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.
 8m 28s
Performed as RX
Joshua Crews 01/03/2020 Sheepdog CrossFit None For time:
Run 800m, then...

3 rounds of:

27 Goblet Squats, 55# KB
21 Sit-ups
15 Wall ball shots
9 Burpees 		14m 58s
Performed as RX
Steve Matteson 01/03/2020 PilotFit Let's Get it Started 4 Rounds
20 Burpee box jump
15 Pullups
25 Situps		 18m 29s
Performed as RX
Michelle Bishop 01/03/2020 Crossfit NCR None conditioning:
20EMOM
15 WB (14)
10 GHDs

Workout:
50 cal bike for time: 2:44		 2m 44s
Performed as RX
Laurie Hines 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 08s
Workout Scaled
Gretchen P 01/03/2020 Sheepdog CrossFit None 5x each of the below:
1. 10 push-ups, 30 hollow rocks
2. 100 m weighted walking lunges with 15 lbs dumbbells, 100 m. dumbbell run
3. 200 m row, 50 m farmers carry with 25 lb kettlebells		 30m 00s
Performed as RX
Eric H 01/03/2020 Farm Fitness Bradley 10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds		 29m 54s
Performed as RX
Chris Torrence 01/03/2020 Farm Fitness Bradley 10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds		 31m 22s
Performed as RX
Jonathan Schabruch 01/02/2020 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

30-in. box		 9 rounds 23 reps
Performed as RX
Charles Drake 01/02/2020 Sheepdog CrossFit None Every 3 Minutes for 18 Minutes
6 Devils Press (50/35)
12 Pull-ups
6 2DB Hang Clean and Jerk (50/35)		 1m 50s
Performed as RX
Scott Anderson 01/02/2020 Sheepdog CrossFit None 3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

155 lb.		 26m 28s
Performed as RX
Steve Matteson 01/02/2020 PilotFit Fort Wayne Y 5 Rounds
400 m. Run
500 m. Row		 22m 16s
Performed as RX
Michelle Bishop 01/02/2020 Crossfit NCR None Skill:
Q3min EMOM
3 x thrusters--build to a heavy (85)

WOD:
20 thrusters (75)
10 BMU--jumping pullups
10 thrusters--75
5 BMU--jumping pullups
5:23		 5m 23s
Workout Scaled
Laurie Hines 01/02/2020 Premier Martial Arts/Grand River CrossFit 01/02/2020 Running or Rowing
5x2min for distance
1min Rest between

Post total distance.		 2,143 m
Performed as RX
Seth Johnson 01/02/2020 Old City CrossFit Back Squat Back Squat 10-10-10-10 225-230-235-240 lbs
Performed as RX
Seth Johnson 01/02/2020 Old City CrossFit Snatch high pull + Power snatch Snatch high pull + Power snatch 3-3
Snatch high pull + Power snatch 2-2
Snatch high pull + Power snatch 1		 85-95 lbs
115-135 lbs
155 lbs
Performed as RX
Gretchen P 01/02/2020 Sheepdog CrossFit None 3x350m under 2:30 with 1 min rest

12:00 Crucible
75 calories assault bike
Bike every 90 seconds, then transition to 12 kg kb swings, 15x
 12m 28s
Performed as RX
Daniel Qualmann 01/02/2020 Sheepdog CrossFit None 20 min AMRAP:

5 Chest to Bar
10 Ring Push Ups
20 Box Step Ups 30"		 5 rounds 18 reps
Workout Scaled
Daniel Qualmann 01/02/2020 Sheepdog CrossFit None 20 min AMRAP:

5 Strict Chest to Bar
10 Ring Push-Ups
20 Box Step-Ups 30"		 9 rounds 23 reps
Workout Scaled
Ankur Kataria 01/02/2020 District H CrossFit None Push Press 4x3

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

Aiming for 75 to 80% of 1RM or adding 10 to 15lbs from last weeks set of 5		 165-165-165-165 lbs
Performed as RX
Ankur Kataria 01/02/2020 District H CrossFit None Metabolic Conditioning

Every 5 Minutes x 4 Rounds:

20/14 Calorie Row
20 x 30ft Shuttle Sprints
20/14 Calorie Assault Bike

Stagger heats every 2 minutes
Every cone touch is 1 rep

Record slowest time.		 4m 11s
Performed as RX
Eric H 01/02/2020 Farm Fitness None Two partner Team
Alternate movements for 30 minutes:
50 Air Squats
40 KB Swings 55#
30 Push Press 95#
20 Burpees
10 Strict Pullups		 4 rounds 3 reps
Performed as RX
Chris Torrence 01/02/2020 Farm Fitness None Two partner Team
Alternate movements for 30 minutes:
50 Air Squats
40 KB Swings 55#
30 Push Press 95#
20 Burpees
10 Strict Pullups		 4 rounds 3 reps
Performed as RX
Scott Anderson 01/01/2020 Sheepdog CrossFit None Two partner Team
Alternate movements for 30 minutes:
50 Air Squats
40 KB Swings 55#
30 Push Press 95#
20 Burpees
10 Strict Pullups		 4 rounds 114 reps
Performed as RX
Michelle Bishop 01/01/2020 Home None We did not do the 2nd 21.1 km row
so I did:
11km row (forgot to look at time)
pacing at 2:20-2:30
approx 50-55 min		 53m 00s
Performed as RX
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