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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 12/16/2019 District H CrossFit None Metabolic Conditioning

12 min AMRAP

5 Clean and Jerks (155/105lbs)
10 Toes to Bar
5 Chest to Bar Pull Ups		 6 rounds 0 reps
Workout Scaled
Eric H 12/16/2019 Farm Fitness None 15-12-9-6-3
--Thrusters 95/65
*30 DUs after each set of thrusters		 10m 30s
Performed as RX
Chris Torrence 12/16/2019 Farm Fitness None 15-12-9-6-3
--Thrusters 95/65
*30 DUs after each set of thrusters		 11m 13s
Workout Scaled
Eli Hines 12/16/2019 Farm Fitness None 15-12-9-6-3
--Thrusters 95/65
*30 DUs after each set of thrusters		 13m 03s
Workout Scaled
Scott Anderson 12/15/2019 Sheepdog CrossFit None 5 Rounds:
Run 400m (I rowed 500m)
15 left arm DB snatch 35#
15 right arm DB snatch 35#
 20m 04s
Performed as RX
Gretchen P 12/15/2019 Sheepdog CrossFit None 80 hollow rocks
40 hanging dumbbell snatches
20 pull-ups
60 hollow rocks
30 hanging dumbbell snatches
15 pull-ups
40 hollow rocks
20 hanging dumbbell snatches
10 pull-ups		 25m 00s
Performed as RX
Gretchen P 12/15/2019 Sheepdog CrossFit None 2 mile run 19m 00s
Performed as RX
Jonathan Schabruch 12/14/2019 Sheepdog CrossFit None Hang Power Clean
2-2-2-2-2-2-2		 165-175-185-195-200-205-205 lbs
Performed as RX
Michelle Bishop 12/14/2019 Crossfit NCR None Inhouse Competition: (with Jen)
WOD 1: (10 min cap)
40-30-20-10
burpee to a plate, with partner holding bar overhead
synchro front squat (either with an empty bar or 35 lb DB)
completed 20 burpees

WOD#2:
1RM bench press: I did 95 and Jen did 105

WOD#3:
12 min AMRAP; alternating rounds
15 abmat situps
12 stationary lunges with 35 lb DB
10 box step overs with 35 lb DB
We completed 7 rds + 7 box step overs		 60m 00s
Performed as RX
Jonathan Schabruch 12/13/2019 Sheepdog CrossFit None 2 rounds for time of:
Run 800m
30 V-ups
24 Strict Pull-ups 		15m 36s
Performed as RX
Charles Drake 12/13/2019 Sheepdog CrossFit None 35 min AMRAP
Partner workout. Run together and only one at a time working

Run 400m
40 C & J 95/65
80 DUs (160 Sus)
20 tire flips
40 sit-ups
04 rounds 208 reps
Performed as RX
Charles Drake 12/13/2019 Sheepdog CrossFit Annie Plus 50-40-30-20-10
Double unders (x3 singles)
Abmat sit-ups
Run 400m after each set (5)		 20m 40s
Performed as RX
Steve Matteson 12/13/2019 PilotFit 5 x 20 + 1 5 Rounds
20 Kettlebell
20 Box jump
20 Box dips

then 1 mile		 20m 20s
Performed as RX
Gretchen P 12/13/2019 Sheepdog CrossFit None 10 min work on clean and jerks at 65 lbs

Backsquats 5/5/5/3/3 up to 95 lbs

50-40-30-20-10 KBS at 24 lbs		 50m 00s
Performed as RX
Eric H 12/13/2019 Farm Fitness None 20 minute AMRAP in teams of three:

Station 1: Rest
Station 2: Row 200m
Station 3: AMRAP of...
15 Pullups
20 HR Pushups
25 KBS, 55#

Team members rotate when station 2 finishes the 200m row. #2 moves to #3 and picks up where the previous teammate left off. Score is rounds and reps of the AMRAP.		 7 rounds 8 reps
Performed as RX
Chris Torrence 12/13/2019 Farm Fitness None 20 minute AMRAP in teams of three:

Station 1: Rest
Station 2: Row 200m
Station 3: AMRAP of...
15 Pullups
20 HR Pushups
25 KBS, 55#

Team members rotate when station 2 finishes the 200m row. #2 moves to #3 and picks up where the previous teammate left off. Score is rounds and reps of the AMRAP.		 7 rounds 8 reps
Performed as RX
Eli Hines 12/13/2019 Farm Fitness None 20 minute AMRAP in teams of three:

Station 1: Rest
Station 2: Row 200m
Station 3: AMRAP of...
15 Pullups
20 HR Pushups
25 KBS, 55#

Team members rotate when station 2 finishes the 200m row. #2 moves to #3 and picks up where the previous teammate left off. Score is rounds and reps of the AMRAP.		 7 rounds 8 reps
Performed as RX
Valerie Blyleven 12/12/2019 Premier Martial Arts/Grand River CrossFit 12/12/2019 Run or Row
4 rounds for time
400m run or row
15 push-ups

Post time!
 10m 12s
Performed as RX
Jonathan Schabruch 12/12/2019 Sheepdog CrossFit CF Linchpin Test 3 3 Rounds:
21 Wallballs, 20/14
14 Handstand Push-ups
7 Deadlifts, 315/205		 11m 02s
Performed as RX
Michelle Bishop 12/12/2019 crossfit NCR None Skierg:
6000m
1st 1000m at 30-31 spm
2nd 1000 at 32
3rd at 33-34
4th at 35-36
5th at 33-34
6th at 31-32
did 6012m		 31m 26s
Performed as RX
Michelle Bishop 12/12/2019 Crossfit NCR None Bikeerg:
Part 1:
D1: 2' @ 75-80; 2' @ 80; 2' @ 80-85; 2' @ 85-90; rest 2'
D3: 3' @ 75-80; 1' @ 80; 3' @ 80-85; 1' @ 80-85; rest 2'
D1: 2' @ 75-80; 2' @ 80; 2' @ 80-85; 2' @ 85-90; rest 2'
D3: 1' @ 75-80; 3' @ 80; 1' @ 80-85; 3' @ 80-85
cooldown 5'
rpms scaled: some were as high as 90-95 but couldn't maintain that
did 18031m		 43m 12s
Workout Scaled
Michelle Bishop 12/12/2019 Crossfit NCR None Bikeerg:
Part 1:
D1: 2' @ 75-80; 2' @ 80; 2' @ 80-85; 2' @ 85-90; rest 2'
D3: 3' @ 75-80; 1' @ 80; 3' @ 80-85; 1' @ 80-85; rest 2'
D1: 2' @ 75-80; 2' @ 80; 2' @ 80-85; 2' @ 85-90; rest 2'
D3: 1' @ 75-80; 3' @ 80; 1' @ 80-85; 3' @ 80-85
cooldown 5'
rpms scaled: some were as high as 90-95 but couldn't maintain that
did 18031m		 43m 12s
Workout Scaled
Laurie Hines 12/12/2019 Premier Martial Arts/Grand River CrossFit 12/12/2019 Run or Row
4 rounds for time
400m run or row
15 push-ups

Post time!
 12m 00s
Performed as RX
Darren Madill 12/12/2019 Premier Martial Arts/Grand River CrossFit 12/12/2019 Run or Row
4 rounds for time
400m run or row
15 push-ups

Post time!
 8m 43s
Performed as RX
Sylvain Tessier 12/12/2019 None Sly's Workout 1 Plank - nonstop (1 min)
Push ups - 43 (1 min)
Squats - 77 (2 min)
Bird dog - 46 (1 min)
Lying hip raises - 54 (1 min)
Plank - nonstop (1 min)
Push ups - 37 (1 min)
Squats - 81 (2 min)		 338 reps
Performed as RX
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