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Athlete Date Sort Location Workout Name Description Results
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
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
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