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Athlete Date Sort Location Workout Name Description Results
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
Eric H 12/27/2019 Farm Fitness None Every 5:00 for 15:00
Row 600m
20 Kettlebell Snatch 53/35lbs (10+10)
Max Box Jump Over 24/20 In Remaining Time
(Score is total Box Jump Overs)

Beginner: 35/18; Box Step Overs
Intermediate: 44/26; 20/16
Advanced: Rx		 18 reps
Performed as RX
Chris Torrence 12/27/2019 Farm Fitness None Every 5:00 for 15:00
Row 600m
20 Kettlebell Snatch 53/35lbs (10+10)
Max Box Jump Over 24/20 In Remaining Time
(Score is total Box Jump Overs)

Beginner: 35/18; Box Step Overs
Intermediate: 44/26; 20/16
Advanced: Rx		 35 reps
Performed as RX
Eli Hines 12/27/2019 Farm Fitness None Every 5:00 for 15:00
Row 600m
20 Kettlebell Snatch 53/35lbs (10+10)
Max Box Jump Over 24/20 In Remaining Time
(Score is total Box Jump Overs)

Beginner: 35/18; Box Step Overs
Intermediate: 44/26; 20/16
Advanced: Rx		 41 reps
Performed as RX
Jonathan Schabruch 12/26/2019 Sheepdog CrossFit None For time:
50 Double-unders
35 GHD Sit-ups
30 Burpees to 6" target
25 Box Jumps, 24"/20"
20 Dumbbell Push Press
15m Dumbbell Lunge
50 Double-unders
15m Dumbbell Lunge
50 Double-unders
15m Dumbbell Lunge
20 Dumbbell Push Press
25 Box Jumps, 24"/20"
30 Burpees to 6" target
35 GHD Sit-ups
50 Double-unders

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 22m 13s
Workout Scaled
Charles Drake 12/26/2019 Sheepdog CrossFit None 10 Minute AMRAP
21 MedBall Slams (40/30)
15 Push-ups
9 Toes to Bar		 04 rounds 1 reps
Performed as RX
Gretchen P 12/26/2019 Sheepdog CrossFit None EMOM
5 min 25 kB swings
5 min 15 box step ups
5 min 20 set ups
5 min 12 burpees
5 min weighted lunges
5 min squats and squat holds 		30m 00s
Performed as RX
Daniel Qualmann 12/26/2019 Sheepdog CrossFit None For Time:

15 Clean and Jerk 135#
200m Run
10 Clean and Jerk 155#
200m Run
5 Clean and Jerk 155#
200m Run
10 Clean and Jerk 155#
200m Run
15 Clean and Jerk 135#
200m Run		 25m 39s
Performed as RX
Eric H 12/26/2019 Farm Fitness Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 14m 09s
Performed as RX
Chris Torrence 12/26/2019 Farm Fitness Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 17m 00s
Performed as RX
Eli Hines 12/26/2019 Farm Fitness Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 14m 23s
Performed as RX
Scott Anderson 12/25/2019 Sheepdog CrossFit None 2 partner team:
2000m row
100 deadlifts 135#
100 pullups
100 situps
100 lunges
100 DB thrusters 25# DB
100 burpees
100 curls 65#
100 jump ropes
100 HR pushups

Both partners work at the same time. Partition as desired, complete in any order.		 37m 04s
Performed as RX
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