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Athlete Date Sort Location Workout Name Description Results
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
Gretchen P 01/01/2020 Sheepdog CrossFit None 2020:
2 min plank
500 m handbike
100 mountain climbers
100 walking lunges
100 air squats
100 hollow rocks
400 m handbike
50 sit-ups
50 push-ups
50 kb swings
50 burpees
400 m handbike 		36m 20s
Performed as RX
Ashley Ryll 01/01/2020 CFV Clovis 10 mile run
150 burpee pull ups		 1h 6m 20s
Workout Scaled
Jonathan Schabruch 12/31/2019 Sheepdog CrossFit None For time:
3 x 1000m Row		 11m 18s
Performed as RX
Scott Anderson 12/31/2019 Sheepdog CrossFit None For time:
3 x 1000m Row		 11m 31s
Performed as RX
Michelle Bishop 12/31/2019 Crossfit NCR None Skill: handstand walk/wall walks/bear crawl

WOD: 25AMRAP (with Jen Crichton)
sprint rounds
15 cal bike
10 burpees
15 cal row
20 air squats
we completed 7 rds + 32 res		 452 reps
Performed as RX
Michelle Bishop 12/31/2019 Crossfit NCR None Priority work:
4 x 15 reverse hypers (with 140 lbs)		 20m 00s
Performed as RX
Michelle Bishop 12/31/2019 Home None 21.1km row with Trish
she did 1000m sets x 7
I did 1500, 1500, 2000, 2000, 2000, 2000, 3000
time: 1:51.30		 1h 51m 30s
Performed as RX
Ankur Kataria 12/31/2019 District H CrossFit None Gymnastic Skill Work

10 min EMOM
Odd min: 10 Chest to Bar Pull ups
Even min: 2 wall walks

Scale to 8 CTB Pull ups, 10 kipping pull ups, 10 kip swing practice, or 8 strict pull ups		 50 reps
Workout Scaled
Ankur Kataria 12/31/2019 District H CrossFit None Metabolic Conditioning

Tabata:
Kettlebell Swings (53/35)
Assault Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Air Squats

TABATA
8 Rounds:
20 Second On
10 Second Off
Scoring: Reps		 267 reps
Performed as RX
Eric H 12/31/2019 Farm Fitness None In a 3 Person Team, Row 3000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower each person must complete the following chipper sequence

Chipper**:
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups		 13m 00s
Performed as RX
Chris Torrence 12/31/2019 Farm Fitness None In a 3 Person Team, Row 3000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower each person must complete the following chipper sequence

Chipper**:
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups		 13m 00s
Performed as RX
Eli Hines 12/31/2019 Farm Fitness None In a 3 Person Team, Row 3000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower each person must complete the following chipper sequence

Chipper**:
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups		 13m 00s
Performed as RX
Greg Segui 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/30/2019 10min AMRAP
5 Overhead Squats 65/45lbs
30 Double Unders
5 Power Snatch 65/45lbs
30 Double Unders

Post rounds & reps!
Scale as needed.		 5 rounds 1 reps
Performed as RX
Nyree Segui 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/30/2019 10min AMRAP
5 Overhead Squats 65/45lbs
30 Double Unders
5 Power Snatch 65/45lbs
30 Double Unders

Post rounds & reps!
Scale as needed.		 6 rounds 26 reps
Performed as RX
Valerie Blyleven 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/30/2019 10min AMRAP
5 Overhead Squats 65/45lbs
30 Double Unders
5 Power Snatch 65/45lbs
30 Double Unders

Post rounds & reps!
Scale as needed.		 5 rounds 10 reps
Performed as RX
Jonathan Schabruch 12/30/2019 Sheepdog CrossFit None AMRAP 15 of:
5 Pull-ups
10 Push-ups
15 Squats
1 Clean and jerk, 185#

Rest 5 minutes, then...

AMRAP 5 of:
5 Kettlebell Swings, 32kg
5 Handstand Push-ups 		442 reps
Performed as RX
Jen Priestman 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/30/2019 10min AMRAP
5 Overhead Squats 65/45lbs
30 Double Unders
5 Power Snatch 65/45lbs
30 Double Unders

Post rounds & reps!
Scale as needed.		 3 rounds 61 reps
Performed as RX
Scott Anderson 12/30/2019 Sheepdog CrossFit None 5 Rounds:
7 Squat Cleans @ 155#
21 KB Swings @ 55#
9 Burpees		 21m 01s
Performed as RX
Michelle Bishop 12/30/2019 Crossfit NCR None Strength:
build to a heavy power clean and push jerk--105 (failed 115)

WOD: 21 EMOM
3 power clean and jerk (85)
10 pushups (full)
12-15 box jump overs (15, 12, 12, 12, 12, 12, 15)		 21m 00s
Workout Scaled
Laurie Hines 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/27/2019 For Time:
5 rounds of:
8 KB Swings 50/35
10 Push-ups
12 Air Squats

Post time!
Scale as needed.		 6m 34s
Performed as RX
Seth Johnson 12/30/2019 Old City CrossFit 12 min AMRAP 40 Double unders
20 Amer KB swings (53/35)
10 KB push press/arm (53/35)		 2 rounds 70 reps
Performed as RX
Gretchen P 12/30/2019 Sheepdog CrossFit None One hr at Orange Theory, Tampa
3 rows of 3 minutes
4 treadmills at 2 min a pop
Bunch of weights		 60m 00s
Performed as RX
Ankur Kataria 12/30/2019 District H CrossFit None Back Squat 3x8

#1: 8 reps
#2: 8 reps
#3: 8 reps

Find 8RM for the day, then 2 sets of 8 at 75%
Looking to at add 5 to 15lbs to last weeks 8RM		 285-215-215 lbs
Performed as RX
Ankur Kataria 12/30/2019 District H CrossFit None Metabolic Conditioning

10min EMOM

Odd Min: 20 to 30s chin up hold (chin over the bar)
Even Min: 10 Lateral Lunges with KB (53/35)*

*KB held as a goblet, 5 reps each leg		 50 reps
Performed as RX
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