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Athlete Date Sort Location Workout Name Description Results
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
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
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