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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 12/12/2019 Old City CrossFit Deadlift Deadlift 5-5-5 315-405-415 lbs
Performed as RX
Seth Johnson 12/12/2019 Old City CrossFit Assault Bike 30 sec Assault Bike Sprints 30-30-30 16 m
Performed as RX
Gretchen P 12/12/2019 Sheepdog CrossFit None 3x
12 KBs
12 chest presses
12 goblet squats
12 tricep extentions
12 sit-ups
12 SDHP
12 KB cleans		 15m 00s
Performed as RX
Danny Cruz 12/12/2019 Sheepdog CrossFit None 20 minute AMRAP with a partner, alternating tasks:
20 Calorie Row
10 Hang Squat Cleans, 155#
10 Toes-to-bar 		7 rounds 27 reps
Workout Scaled
Daniel Qualmann 12/12/2019 Sheepdog CrossFit None 3 Rounds for Time:

21 Wall Balls 20#
14 Handstand Push Ups
7 Deadlift 315#		 12m 12s
Workout Scaled
Ankur Kataria 12/12/2019 District H CrossFit None Metabolic Conditioning

5min AMRAP:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Lateral Bar Hops

Rest 3 Minutes

5min AMRAP:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Lateral Bar Hops

Rest 3 Minutes

5min AMRAP:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Lateral Bar Hops
Scoring: Rounds + Reps		 6 rounds 9 reps
Performed as RX
Eric H 12/12/2019 Farm Fitness None 10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of wall balls
Rest 30 seconds		 249 reps
Performed as RX
Chris Torrence 12/12/2019 Farm Fitness None 10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of wall balls
Rest 30 seconds		 228 reps
Performed as RX
Eli Hines 12/12/2019 Farm Fitness None 10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of wall balls
Rest 30 seconds		 247 reps
Performed as RX
Greg Segui 12/11/2019 Premier Martial Arts/Grand River CrossFit 12/11/2019 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

Post time! Put weight used in notes.
Scale as needed.
 6m 16s
Performed as RX
Nyree Segui 12/11/2019 Premier Martial Arts/Grand River CrossFit 12/11/2019 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

Post time! Put weight used in notes.
Scale as needed.
 4m 59s
Performed as RX
Jonathan Schabruch 12/11/2019 Sheepdog CrossFit None 20 minute AMRAP with a partner, alternating tasks:
20 Calorie Row
10 Hang Squat Cleans, 155#
10 Toes-to-bar 		7 rounds 23 reps
Performed as RX
Charles Drake 12/11/2019 Sheepdog CrossFit None 4 Rounds for time:

400m Run
20 pull-ups
20 pushups
20 sit-ups
20 squats

 18m 03s
Performed as RX
Scott Anderson 12/11/2019 Sheepdog CrossFit None 10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of wall balls
Rest 30 seconds		 224 reps
Performed as RX
Steve Matteson 12/11/2019 PilotFit TAG Qualifier 1 None 2,209 m
Performed as RX
Michelle Bishop 12/11/2019 Crossfit NCR None Strength:
Deadlift: 3x3 at same weight--185 (approx 80% of 1RM)

WOD: (7-8 min cap)
3 rds
15 d/l (155/225)--I did 125, first set unbroken then sets of 5
15 T2B--did knees up keeping legs straight, focusing on using shoulders		 5m 37s
Workout Scaled
Darren Madill 12/11/2019 Premier Martial Arts/Grand River CrossFit 12/11/2019 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

Post time! Put weight used in notes.
Scale as needed.
 9m 18s
Performed as RX
Sylvain Tessier 12/11/2019 None Sly's Workout 2 Plank - 2B (3 min)
Bird dog - 139 (3 min)
Lying hip raises - 167 (3 min)
Push up - 47 (1 min)

Week 2 of treadmill hills workout		 351 reps
Performed as RX
Gretchen P 12/11/2019 Sheepdog CrossFit None 3x5:00/2:00 rest Rower
20-22-24 22-24-26 24-26-28s/min

Then 10 min cleans practice

60 hollow rocks
60 slow mountain climbers		 40m 00s
Performed as RX
Daniel Qualmann 12/11/2019 Sheepdog CrossFit None 20 min AMRAP partner WOD- alternating tasks:

20 Cal Row
10 Hanging Squat Cleans 155#
10 Toes to Bar		 6 rounds 14 reps
Workout Scaled
Ankur Kataria 12/11/2019 District H CrossFit None 10 min EMOM
Odd min: 10 Chest to Bar Pull ups
Even min: 2 wall walks

Scale to 8 CTB Pull ups, 10 kipping pull ups, 10 kip swing practice, or 8 strict pull ups		 60 reps
Workout Scaled
Ankur Kataria 12/11/2019 District H CrossFit None 15min AMRAP

10 alt DB snatch (50/35lbs)
20 OH DB lunges
50 Double Unders
8 burpees over DB		 4 rounds 16 reps
Performed as RX
Eric H 12/11/2019 Farm Fitness Pearl Harbor 12.7.41 For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double-Unders		 11m 22s
Workout Scaled
Chris Torrence 12/11/2019 Farm Fitness Pearl Harbor 12.7.41 For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double-Unders		 8m 00s
Workout Scaled
Eli Hines 12/11/2019 Farm Fitness Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 24m 05s
Performed as RX
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