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Athlete Date Sort Location Workout Name Description Results
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
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
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