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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 12/09/2019 Sheepdog CrossFit None For time:
100 Wall Ball Shots
75 Sit-ups
35 Ring Rows
25 Ring Dips, strict
20 Push Jerks, 155/105
15 Bar Muscle-ups

Or, as a 2-person team,
For time:
200 Wall Ball Shots
150 Sit-ups
70 Ring Rows
50 Ring Dips, strict
40 Push Jerks, 155/105
30 Bar Muscle-ups		 27m 45s
Performed as RX
Jen Priestman 12/09/2019 Premier Martial Arts/Grand River CrossFit 12/09/2019 4 rounds for Time
6 SA DB Thrusters 50/35lbs
10 Mountain Climbers
10 Sit-ups

Post time!
Scale as needed.		 3m 30s
Performed as RX
Charles Drake 12/09/2019 Sheepdog CrossFit None


BB Warm-up (10 Minutes)

5 Hang Muscle Snatches

5 Power Snatches

5 Overhead Squat

A) 1 Hip Snatch + 1 Above Knee Snatch

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 75% over the 5 sets

B) 1 Above Knee Snatch + 1 Snatch + 1 Overhead Squats

-Every 2 Minutes for 10 Minutes @ 80%

C) 3 Snatch Balance (from ball of foot)

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 80% over the 5 sets

5 Minutes to get to 90% for pulls

D) 3 Below Knee Snatch Pull

-Every 2 Minutes for 10 Minutes, at 90%		 75% 95 lbs
80% 105 lbs
Performed as RX
Charles Drake 12/09/2019 Sheepdog CrossFit None 15 Minute AMRAP

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (185/125)

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (205/145)

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (225/165)

Etc.. (add 20 pounds to deadlifts every 3 rounds)
 8 rounds 01 reps
Workout Scaled
Richard Howell 12/09/2019 Sheepdog CrossFit None For time:
100 Wall Ball Shots
75 Sit-ups
35 Ring Rows
25 Ring Dips, strict
20 Push Jerks, 155/105
15 Bar Muscle-ups

Or, as a 2-person team,
For time:
200 Wall Ball Shots
150 Sit-ups
70 Ring Rows
50 Ring Dips, strict
40 Push Jerks, 155/105
30 Bar Muscle-ups		 30m 04s
Workout Scaled
Steve Matteson 12/09/2019 PilotFit Dumbell snatch & T2B 30-20-10
Dumbell snatch - 35 lbs - Each arm - alternate arm
Toes to bar		 13m 26s
Performed as RX
Michelle Bishop 12/09/2019 Crossfit NCR None Strength:
build to a heavy complex:
1 power clean+1hang power clean+ 2 split jerks
built to 90

WOD:
21-15-9
push press (95/135)--I totally sucked at this today, started at 65 and had to decrease to 55 halfway thru the set of 15
burpee over bar
I finished pretty much last! 8:51		 8m 51s
Workout Scaled
Darren Madill 12/09/2019 Premier Martial Arts/Grand River CrossFit 12/09/2019 4 rounds for Time
6 SA DB Thrusters 50/35lbs
10 Mountain Climbers
10 Sit-ups

Post time!
Scale as needed.		 3m 58s
Performed as RX
Sylvain Tessier 12/09/2019 None Sly's Workout 1 Plank - nonstop (1 min)
Push ups - 38 (1 min)
Squats - 78 (2 min)
Bird dog - 45 (1 min)
Lying hip raises - 49 (1 min)
Plank - nonstop
Push ups - 39 (1 min)
Squats - 80 (2 min)		 329 reps
Performed as RX
Gretchen P 12/09/2019 Sheepdog CrossFit None 15 min of TGU practice
5 rounds:
10 cal ski erg then 1:00 rest
during rest do 5 burpees

then 1-2-3-4-5-4-3-2-1 strict pull-ups 		50m 00s
Performed as RX
Daniel Qualmann 12/09/2019 Sheepdog CrossFit None Partner WOD for Time:

200 wall ball 20#
150 sit ups
70 ring rows
50 ring dips
40 push jerks 155#
30 bar muscle ups		 30m 04s
Workout Scaled
Ankur Kataria 12/09/2019 Crossfit Downriver None Back Squats

3 Squat waves - every 2 mins

7@65%
5@70%
3@75%		 225-235-255 lbs
Performed as RX
Ankur Kataria 12/09/2019 CrossFit Downriver None AMRAP - 4 mins
21 Pull-ups
21 Hang Power Cleans 95/65
21 Burpees

2:00 rest

AMRAP - 4 Mins
15 Toe to Bar
15 Hang Power Cleans 135/85
15 Burpees

2:00 rest

AMRAP - 4 Mins
9 Chest to Bar Pull-Ups
9 Hang Power Cleans 185/105
9 Burpees		 3 rounds 17 reps
Workout Scaled
Eli Hines 12/09/2019 Farm Fitness CrossFit.com 120815 Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips		 11 rounds 14 reps
Performed as RX
Scott Anderson 12/08/2019 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 15 rounds 21 reps
Performed as RX
Michelle Bishop 12/08/2019 Home None Rowing:
11x500m with 1 min rest
approx 24 min of work		 5,500 m
Performed as RX
Gretchen P 12/08/2019 Sheepdog CrossFit None 1 mile run
then 15 min AMRAP:
1 Hang Clean with 20lb dumbbells; then
1 burpee box jump over, 1 burpee

2, 2....3...3.... etc. then
1 mile run

(7+13)		 35m 00s
Performed as RX
Jonathan Schabruch 12/07/2019 Sheepdog CrossFit None Back Squat
2-2-2-2-2		 255-265-275-275-275 lbs
Performed as RX
Charles Drake 12/07/2019 Sheepdog CrossFit None For time:
2-person team,
For time:
200 Wall Ball Shots
150 Sit-ups
70 T2B
50 Ring Dips, strict
40 Push Jerks, 155/105
30 Ring row		 21m 34s
Workout Scaled
Michelle Bishop 12/07/2019 Home None Rowing:
20x500m row with 1 min rest
total of 10000m (approx 45 min of work)		 10,000 m
Performed as RX
Robert Greer 12/07/2019 RifTribe Dirty Thirty
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

 16m 22s
Performed as RX
Karin Shum 12/07/2019 RifTribe Dirty Thirty
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

 19m 16s
Workout Scaled
Ankur Kataria 12/07/2019 District H CrossFit None ReBOOT Class

15 mins of Conditioning:
Rowing for max distance in meters
Every 3 mins 200m run

Rest 3 mins

15mins of Muscular Endurance

5 stations, 45secs at each station for max effort reps with 15sec to rest and transition

-DB/KB goblet reverse lunges in place (53)
-ring rows
-wall sit with arms raises in front at 90 degrees
-KB swing (53)
-burpee with 2 push ups
 33m 00s
Performed as RX
Ashley Ryll 12/07/2019 CFV Pearl Harbor 12.7.41 2 rounds for time:
12 ring dips
7 power cleans
41 DU
12 ring dips
7 front squats
41 DU
12 ring dips
7 shoulder to overhead
41 DU		 14m 59s
Workout Scaled
Greg Segui 12/06/2019 Premier Martial Arts/Grand River CrossFit 12/06/2019 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time!
Scale as needed.
 5m 54s
Performed as RX
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