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Athlete Date Sort Location Workout Name Description Results
Danny Cruz 12/19/2019 Sheepdog CrossFit None 5 rounds for max reps:

1 minute sumo deadlift high pulls 95#
1 minute of push presses
1 minute of calorie row
Rest 1 minute		 218 reps
Performed as RX
Ankur Kataria 12/19/2019 District H CrossFit None AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees		 6 rounds 9 reps
Performed as RX
Eric H 12/19/2019 Farm Fitness None Team of three
60 air squats
60 burpees
60 HR push-ups
60 pull-ups
60 OH lunge w/45 plate
60 DL @225/155
60 WB @20
Run 400m

Team of three two hold pet rock while other works.		 24m 58s
Performed as RX
Chris Torrence 12/19/2019 Farm Fitness None Team of three
60 air squats
60 burpees
60 HR push-ups
60 pull-ups
60 OH lunge w/45 plate
60 DL @225/155
60 WB @20
Run 400m

Team of three two hold pet rock while other works.		 24m 58s
Performed as RX
Eli Hines 12/19/2019 Farm Fitness None Team of three
60 air squats
60 burpees
60 HR push-ups
60 pull-ups
60 OH lunge w/45 plate
60 DL @225/155
60 WB @20
Run 400m

Team of three two hold pet rock while other works.		 24m 58s
Performed as RX
Valerie Blyleven 12/18/2019 Premier Martial Arts/Grand River CrossFit 12/18/2019 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 V-Sits

Post time!
Scale as needed.
 7m 23s
Performed as RX
Jonathan Schabruch 12/18/2019 Sheepdog CrossFit None 7 Rounds, not for time of:
3 Overhead Squats, 75% of 1RM
9 Pull-ups, strict		 0m 01s
Performed as RX
Charles Drake 12/18/2019 Sheepdog CrossFit Annie Plus 50-40-30-20-10
Double unders (x3 singles)
Abmat sit-ups
Run 400m after each set (5)		 20m 26s
Performed as RX
Darren Madill 12/18/2019 Premier Martial Arts/Grand River CrossFit 12/18/2019 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 V-Sits

Post time!
Scale as needed.
 6m 58s
Performed as RX
Gretchen P 12/18/2019 Sheepdog CrossFit None 4x30/30 push press (15 minimum) and hold
4x30/30 air squats (20 minimum) and squat hold
8 rounds of 12 racked KB walking lunges with 22 lb kb each
 40m 00s
Performed as RX
Ankur Kataria 12/18/2019 District H CrossFit None Snatch Complex

Snatch + Overhead Squat (2 + 2) for 5 sets

Perform 2 full snatches + 2 overhead squats at
70% of 1RM		 105 lbs
Performed as RX
Ankur Kataria 12/18/2019 District H CrossFit None Metabolic Conditioning

10 min EMOM
Odd Min: 10 strict press from floor (115lbs/75lbs)
Even Min: 8 Strict Toes to Bar

scale strict press 95/65lbs, 75/45lbs, strict straight leg raise to paralell		 90 reps
Workout Scaled
Chris Torrence 12/18/2019 Farm Fitness None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 14m 50s
Performed as RX
Eli Hines 12/18/2019 Farm Fitness None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 14m 50s
Performed as RX
Jonathan Schabruch 12/17/2019 Sheepdog CrossFit Josh's Birthday WOD 3 rounds for time of:
12 Shoulder to Overhead, 175#
17 Kettlebell Swings, 55#
76 Single-unders
43 Air Squats 		18m 30s
Performed as RX
Charles Drake 12/17/2019 Sheepdog CrossFit None
Every 5 Minutes x 25 Minutes
500m Row
12 Pull-ups
9 Push-ups
6 Alt. SA Devil Press (50/35)
Adjust meters so you finish under 4:15		 23m 38s
Performed as RX
Scott Anderson 12/17/2019 Sheepdog CrossFit None For time:
1 round of:
30 strict pull-ups
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups
20 push-ups
30 squats		 33m 31s
Performed as RX
Michelle Bishop 12/17/2019 Crossfit NCR None priority work
5 rds
500m row
500m ski
2000m bike
 50m 00s
Performed as RX
Sylvain Tessier 12/17/2019 None Crazy man workout 12 min AMRAP - 10s
Bent over row
KB swing
Crunch
S2S crunch

30 min treadmill run - 1:2 ration (3.5/5.0 mph)		 10 rounds 20 reps
Performed as RX
Danny Cruz 12/17/2019 Sheepdog CrossFit Josh's Birthday WOD 3 rounds for time of:
12 Shoulder to Overhead, 175#
17 Kettlebell Swings, 55#
76 Single-unders
43 Air Squats 		14m 20s
Workout Scaled
Daniel Qualmann 12/17/2019 Sheepdog CrossFit Josh's Birthday 12-17-76 (43) For Time:

12 Shoulder to Overhead 175#
17 KB Swings 55#
76 Single Unders
43 Air Squats		 23m 17s
Workout Scaled
Eric H 12/17/2019 Farm Fitness Invictus 150718 In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Pull-Ups		 19 rounds 17 reps
Performed as RX
Chris Torrence 12/17/2019 Farm Fitness Invictus 150718 In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Pull-Ups		 19 rounds 17 reps
Performed as RX
Eli Hines 12/17/2019 Farm Fitness Invictus 150718 In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Pull-Ups		 19 rounds 17 reps
Performed as RX
Nyree Segui 12/16/2019 Premier Martial Arts/Grand River CrossFit 12/16/2019 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. DB Step-Ups 20"/16 35/20lbs
30 sec between each exercise.

Post total reps added together.
Scale as needed.
 312 reps
Performed as RX
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