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Athlete
Date
Location
Workout Name
Description
Results
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
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
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