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Athlete Date Sort Location Workout Name Description Results
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
Jonathan Schabruch 12/16/2019 Sheepdog CrossFit None Death by:
Dumbbell Thruster

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 12 rounds 8 reps
Performed as RX
Jen Priestman 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.
 200 reps
Performed as RX
Charles Drake 12/16/2019 Sheepdog CrossFit None 16 min AMRAP

400 m run
20 OH Plate walking lunges
40 DUBs (80 SUs)
20 DB Squats @45 (x2)		 03 rounds 0 reps
Workout Scaled
Charles Drake 12/16/2019 Sheepdog CrossFit None Run 1 mile
5 rounds
5 pull-ups
10 pushups
15 squats
Run 800m
4 rounds
5 pull-ups
10 pushups
15 squats
Run 400m
3 rounds
5 pull-ups
10 pushups
15 squats
Run 200m
2 rounds
5 pull-ups
10 pushups
15 squats 		29m 44s
Performed as RX
Scott Anderson 12/16/2019 Sheepdog CrossFit Death by Thruster With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Used 95# barbell.		 11 rounds 10 reps
Performed as RX
Steve Matteson 12/16/2019 PilotFit 200 m. & Farmer Carry 15 min. AMRAP
200-m run (2 laps)
100-m farmers carry (1 lap)
20 dumbbell front squats

30-40 lb. dumbbells

Every 10 meters is a rep		 5 rounds 9 reps
Performed as RX
Reed Lyons 12/16/2019 PilotFit 200 m. & Farmer Carry 15 min. AMRAP
200-m run (2 laps)
100-m farmers carry (1 lap)
20 dumbbell front squats

30-40 lb. dumbbells

Every 10 meters is a rep		 4 rounds 13 reps
Performed as RX
Michelle Bishop 12/16/2019 Crossfit NCR None spin class
various dampers and times
40 min of work
20295m		 20,295 m
Performed as RX
Sylvain Tessier 12/16/2019 None Crazy man workout 12 min AMRAP
10 body weight deadlifts
10 push ups
10 crunches
10 side to side crunches

30 min treadmill run
1:2 ratio with 3.5/6.0 mph speeds		 11 rounds 17 reps
Performed as RX
Gretchen P 12/16/2019 Sheepdog CrossFit None Practice KB cleans and snatches

3 rounds
10 deadlifts at 95 lbs
15 box jumps		 20m 00s
Performed as RX
Ankur Kataria 12/16/2019 District H CrossFit None Push Press 4x5

#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

4 sets of 5 at 70 to 75% of 1RM, add 5 to 10lbs to last weeks lifts

Focus on proper use of legs to elevate bar.		 145 lbs
Performed as RX
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