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Athlete Date Sort Location Workout Name Description Results
Gretchen P 12/25/2019 Sheepdog CrossFit None 4 Tabatas

Push-up/Jumping Jacks

Bar hanging/Tricep extensions

Plank/Plank with shoulder tap

Squats/Squat Hold		 16m 00s
Performed as RX
Eric H 12/25/2019 Farm Fitness 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		 1h 18m 18s
Performed as RX
Charles Drake 12/24/2019 Sheepdog CrossFit 12 Days of Christmas 2 12 Days of Christmas
1 Bar Muscle Up
2 KB Headcutters (50/35)
3 Toes to Bar
4 Shoulder to Overhead (135/95)
5 Overhead Plate Sit-Ups (25/15)
6 Goblet Reverse Lunge (50/35)
7 Handstand Push-Up
8 Power Cleans (135/95)
9 Wall Balls (20/14)
10 American KB Swings (50/35)
11 Burpee Box Jump Overs (24/20)
12 Pull-Ups		 38m 22s
Performed as RX
Michelle Bishop 12/24/2019 Crossfit NCR None Christmas workout: 1000 reps (with Jen)
100 cal row
100 KB swing (35)
100 situps
100 ring rows
100 wallballs (14)
100 pushups
100 burpees to a target
100 air squats
100 deadlifts (125)
100 cleans (85)
51:30		 51m 30s
Workout Scaled
Seth Johnson 12/24/2019 Old City CrossFit 12 Days Of Christmas 1 Turkish Get-up - 50/35 (only 1, alt arms each round)
2 Jumping goblet squats - 50/35
3 Dips
4 Dball cleans - 100/60
5 DB OH lunges - 50/35 (total)
6 DB snatch - 50/35 (total, alt arms, from ground)
7 KB Swings - 70/53
8 Sit ups (or GHD)
9 Burpees
10 Pull ups
11 Box jumps - 30/24
12 Toes to bar		 41m 00s
Workout Scaled
Gretchen P 12/24/2019 Sheepdog CrossFit None 12 days of Xmas part 2..
1 Turkish Get-Up
2 Jerks at 40 lbs
3 Hang Cleans
4 Deadlifts
5 Box Jumps
6 Pull-ups
7 T2B
8 Burpees
9 KB Swings
10 Goblet Squats
11 DB Push Press
12 HSPU
1, 2-1, 3-1 4-1.....12-1		 40m 00s
Performed as RX
Daniel Qualmann 12/24/2019 Sheepdog CrossFit None 3 Rounds for Time:

10 Box Jump 24"
10 Thrusters 95#
10 KB Swings 55#
10 Front Squats 95#
10 Pull Ups
10 Goblet Squats 55#		 19m 57s
Workout Scaled
Chris Torrence 12/24/2019 Farm Fitness 12 days of Christmas @ 95lbs 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		 60m 22s
Performed as RX
Eli Hines 12/24/2019 Farm Fitness 12 days of Christmas @ 95lbs 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		 60m 16s
Workout Scaled
Greg Segui 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
Nyree Segui 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
Valerie Blyleven 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
Jonathan Schabruch 12/23/2019 Sheepdog CrossFit None For time:
8 x 200m Sprints		 4m 14s
Performed as RX
Jen Priestman 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
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
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