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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/23/2019 Sheepdog CrossFit 12 Days of Christmas 12 days of Christmas @95lbs

1 DL
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo DL High Pulls

1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc		 36m 52s
Workout Scaled
Michelle Bishop 12/23/2019 Crossfit NCR None Spin Class
3x (2min at 2:00 pace), 1min rest
rest 2 min
3x (1:30 at 1:55 pace), 1 min rest
rest 2 min
3x (60 sec at 1:50 pace), 1 min rest
rest 2 min
3x (30 sec all out), 1 min rest
17075 m		 17,075 m
Performed as RX
Laurie Hines 12/23/2019 Premier Martial Arts/Grand River CrossFit 12/23/2019 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!
 15 rounds 0 reps
Workout Scaled
Gretchen P 12/23/2019 Sheepdog CrossFit 12 days of xmas 1 SDHP at 55 lbs
2 Thrusters at 55 lbs
3 Push Presses at 55 lbs
4 Power Cleans at 55 lbs
5 Power Snatches at 55 lbs
6 KB swings at 35 lbs
7 Pull-ups
8 Knees to Elbows
9 Box Jumps
10 Double Unders
11 Burpees
12 Overhead Walking Lunges with 25 lb plate
1, 2-1, 3-1, 4-1.....12-1, like the song		 36m 26s
Performed as RX
Daniel Qualmann 12/23/2019 Sheepdog CrossFit None 5 Rounds for Time:

15 Thrusters 95#
15 Pull Ups		 26m 42s
Performed as RX
Ankur Kataria 12/23/2019 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 70%
Looking to at add 15 to 25lbs to last weeks 10RM		 275-195-195 lbs
Performed as RX
Ankur Kataria 12/23/2019 District H CrossFit None Row 3x500m

Rest 2 to 3 mins between attempts

1st attempt should be a warm up/primer for max effort attempts
 1m 36s
Performed as RX
Rick Hill 12/23/2019 Premier Martial Arts/Grand River CrossFit 12/23/2019 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!
 15 rounds 0 reps
Performed as RX
Charles Drake 12/22/2019 Sheepdog CrossFit 12 Days of Christmas 12 days of Christmas @95lbs

1 DL
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo DL High Pulls

1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc		 32m 39s
Workout Scaled
Michelle Bishop 12/22/2019 Crossfit NCR None Engine Class:
ski erg
every 5 min, ski 1000m x 3 (1009, 837, 1015)
rest 2 min
every 3 min ski 500m x 4 (2013 total)
rest 2 min
every 90 sec ski 250m x 5 (1268 total)
great workout--challenging!
 6,142 m
Performed as RX
Scott Anderson 12/21/2019 Sheepdog CrossFit None 20 minute AMRAP:
20 burpees
20 calorie row
20 abmat situps

HOME ROWER		 3 rounds 35 reps
Performed as RX
Michelle Bishop 12/21/2019 Crossfit NCR None Teams of 2: (with Jen Whitteker)
25 AMRAP
100 D/L - 75
100 air squats
100 hang power cleans - 75
100 pushups (from knees)
100 push jerks - 75 (hard!)
100 ring rows/pullups
We completed on full round		 600 reps
Workout Scaled
Michelle Bishop 12/21/2019 Crossfit NCR None Bike erg
5 x 1000m fast! (keep rpm over 90)
1000m rest btwn sets
total 12036m (31:37)		 12,036 m
Performed as RX
Laurie Hines 12/21/2019 Premier Martial Arts/Grand River CrossFit 12/20/2019 10min AMRAP
10 Pull-ups
8 DB Deadlifts 50/35lbs
5 DB Push Presses 50/35lbs

Post total rounds & reps!
Scale as needed.		 6 rounds 8 reps
Workout Scaled
Gretchen P 12/21/2019 Sheepdog CrossFit None 5 mile run 48m 21s
Performed as RX
Ankur Kataria 12/21/2019 District H CrossFit None Saturday Fun

5 min AMRAP:
600 Meter Run buy in
1 Round of "Cindy"
Max Clean and Jerks (135/95)

Rest 5 Minutes

5 min AMRAP:
400 Meter Run buy in
2 Rounds of "Cindy"
Max Clean and Jerks (155/105)

Rest 5 Minutes

5 min AMRAP:
200 Meter Run buy in
3 Rounds of "Cindy"
Max Clean and Jerks (185/135)		 23 reps
Workout Scaled
Jonathan Schabruch 12/20/2019 Sheepdog CrossFit 12 Bars of Christmas Complete the following for time, using the "12 Days of Christmas" formula (1...2,1...3,2,1...etc.):
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

*All with a 95# bar		 35m 39s
Performed as RX
Steve Matteson 12/20/2019 PilotFit Funky Tabata Row 5 rounds
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Score is total meters rowed		 3,745 m
Performed as RX
Michelle Bishop 12/20/2019 Crossfit NCR None Skill: rope climbs

WOD: (12 min cap)
27 thrusters-45
4 rope climbs--10 ft
21 thrusters
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
10: 04		 10m 04s
Workout Scaled
Michelle Bishop 12/20/2019 Crossfit NCR None Row/ski workout
40 cal row
10 cal ski
30 cal row
20 cal ski
20 cal row
30 cal ski
10 cal row
40 cal ski
1988m row (9:26)
2034m ski (10:13)		 19m 39s
Performed as RX
Gretchen P 12/20/2019 Sheepdog CrossFit None 6 rounds of
6 deadlifts
6 bent over rows
6 hanging cleans
6 push presses
6 back squats
6 push-ups

then 5x30/30 front leaning plank on rings		 40m 00s
Performed as RX
Daniel Qualmann 12/20/2019 Sheepdog CrossFit None For Time:

300 Double Unders
200 Sit Ups
100 Ground to Overhead 45# Plates

*Partition as Desired*		 30m 29s
Performed as RX
Jonathan Schabruch 12/19/2019 Sheepdog CrossFit None For time:
300 Double-unders
200 Sit-ups
100 Ground-to-overhead, 45# plate

Partition reps as desired.		 15m 18s
Performed as RX
Charles Drake 12/19/2019 Sheepdog CrossFit None 20 Minute AMRAP
800m Run
20 DB Box Step-overs (24/20)(50/35)
10 Toes to Bar
1000m Row
20 DB Box Step-overs (24/20)(50/35)
10 Toes to Bar		 01 rounds 825 reps
Workout Scaled
Michelle Bishop 12/19/2019 Home None Rowing
20 x 500m with 60 sec rest
10000m total 44:30		 10,000 m
Performed as RX
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