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Athlete Date Sort Location Workout Name Description Results
Eric H 12/30/2019 Farm Fitness Wallball Ladder (with burpees) 1 minute EMOM running clock:

Do 1 wallball the first minute, 2 the second, and so on, as long as you can go.

Each minute begins with 3 burpees.		 16 rounds 14 reps
Performed as RX
Wyatt Hester 12/30/2019 Farm Fitness Wallball Ladder (with burpees) 1 minute EMOM running clock:

Do 1 wallball the first minute, 2 the second, and so on, as long as you can go.

Each minute begins with 3 burpees.		 14 rounds 5 reps
Performed as RX
Chris Torrence 12/30/2019 Farm Fitness Wallball Ladder (with burpees) 1 minute EMOM running clock:

Do 1 wallball the first minute, 2 the second, and so on, as long as you can go.

Each minute begins with 3 burpees.		 16 rounds 14 reps
Performed as RX
Eli Hines 12/30/2019 Farm Fitness Wallball Ladder (with burpees) 1 minute EMOM running clock:

Do 1 wallball the first minute, 2 the second, and so on, as long as you can go.

Each minute begins with 3 burpees.		 15 rounds 14 reps
Performed as RX
Michelle Bishop 12/29/2019 Crossfit NCR None Engine workout--ski erg
5 x 30sec hard/30 sec easy
rest 1 min
4 x 40 sec fast / 20 sec easy
rest 1 min
3 x 1 min moderate / 15 sec easy
rest 1 min
3 x 1 min mod / 15 sec easy
rest 1 min
4 x 40 sec fast / 20 sec easy
rest 1 min
5 x 30 sec hard / 30 sec easy
skied 5032 m
paces: hard approx 2:00-2:05; fast approx 2:10-2:15; mod approx 2:15-2:20		 5,032 m
Performed as RX
Michelle Bishop 12/29/2019 Crossfit NCR None walking lunges 10 sets of 16 lunges with sand bag
first set at 30 lbs
next 9 sets at 70 lbs		 10 reps
Performed as RX
Gretchen P 12/29/2019 Sheepdog CrossFit None EMOM
1: 20 walking weighted lunges
2: 10 thrusters
3: 40 sec bar hang
4: 20 single arm rows
x3
Then
1: Hollow rocks
2: Sit-ups
3: 40 sec plank
4: Side to Side Plank		 16m 00s
Performed as RX
Daniel Qualmann 12/29/2019 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 51s
Performed as RX
Valerie Blyleven 12/28/2019 Premier Martial Arts/Grand River CrossFit 12/28/2019 CrossFit Open 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 20/14lbs
19-cal. row

post total reps!
Scale as needed.
 208 reps
Performed as RX
Jonathan Schabruch 12/28/2019 Sheepdog CrossFit None Amrap 7 minutes of:
25 Double-unders
10 Burpees

-Rest 5 minutes-

Amrap 7 minutes of:
7 Toes-to-bar
7 Burpees		 374 reps
Performed as RX
Charles Drake 12/28/2019 Sheepdog CrossFit None 50 wall balls @20
40 box jump overs
30 SA forward lunges 35 OH
20 Devils Press @35
10 Cal on Assault Bike		 10m 21s
Performed as RX
Scott Anderson 12/28/2019 Sheepdog CrossFit None For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

HOME ROWER		 19m 50s
Performed as RX
Michelle Bishop 12/28/2019 Crossfit NCR None WOD: with Justin
10-20-30-40-50
thrusters (55)
pullups--jumping
burpee over bar
we did sets of 5
22:18		 22m 18s
Workout Scaled
Michelle Bishop 12/28/2019 Crossfit NCR None Priority work
5 sets of 1 squat clean + 5 front squats (85)

5 sets of
10 GHD situps
20 hip extensions		 20m 00s
Performed as RX
Darren Madill 12/28/2019 Premier Martial Arts/Grand River CrossFit 12/28/2019 CrossFit Open 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 20/14lbs
19-cal. row

post total reps!
Scale as needed.
 243 reps
Performed as RX
Gretchen P 12/28/2019 Sheepdog CrossFit None 1 mile run
20 burpees
1 mile run
200m 20 lbs dumbbell carries
1 mile
20 push ups
1 mile
25 sit ups
1 mile
47m 00s
Performed as RX
Greg Segui 12/27/2019 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.		 4m 10s
Performed as RX
Nyree Segui 12/27/2019 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.		 4m 31s
Performed as RX
Valerie Blyleven 12/27/2019 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.		 4m 45s
Performed as RX
Jen Priestman 12/27/2019 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.		 4m 31s
Performed as RX
Charles Drake 12/27/2019 Sheepdog CrossFit None 4 Rounds for Time (13 Minute Cap)
200m Run
20 SA DB Overhead Walking Lunges Rx(50/35) (10 each arm)
10 Pull-Ups
Accessory Work 2-3 sets
Leg Curls (wall ball or rower) x15
Banded Tricep Pushdowns x20		 09m 52s
Workout Scaled
Michelle Bishop 12/27/2019 Crossfit NCR Nate Skill: kipping muscle up work

20 AMRAP:
2 Muscle-ups--high transitions
4 Handstand Push-ups--DB strict press (25)
8 2-Pood Kettlebell swings -- 53 lbs to eye level
completed 12 rounds		 168 reps
Workout Scaled
Darren Madill 12/27/2019 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.		 3m 57s
Performed as RX
Seth Johnson 12/27/2019 Old City CrossFit Front Squat Front Squat 8
Front Squat 6
Front Squat 4-4		 135 lbs
185 lbs
205-225 lbs
Performed as RX
Seth Johnson 12/27/2019 Old City CrossFit High Pull + Clean High Pull + Clean 3-3
High Pull + Clean 2-2
High Pull + Clean 1		 135-145 lbs
165-175 lbs
195 lbs
Performed as RX
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