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Athlete Date Sort Location Workout Name Description Results
Eli Hines 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		 6m 53s
Workout Scaled
Jonathan Schabruch 12/10/2019 Sheepdog CrossFit None For time:
50 Burpee Pull-ups

For time:
50 Burpee Box Jump Overs, 24"20"

For time:
50 Bar-facing Burpees

*Rest 5 minutes between each		 12m 41s
Performed as RX
Charles Drake 12/10/2019 Sheepdog CrossFit None
For Time (20 Minute Cap)
Buy In: 1 Mile Run
20 SA KB Clean and Jerks (50/35)
20 Burpee
20 Wall Balls (20/14)
500m Row
20 SA KB Snatch (50/35)
20 Burpees
20 Wall Ball Sit-ups (20/14)
500m Row		 20m 02s
Workout Scaled
Scott Anderson 12/10/2019 Sheepdog CrossFit None 15 minute AMRAP:
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 185#
Then
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 205#
Then
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 225#		 5 rounds 0 reps
Performed as RX
Michelle Bishop 12/10/2019 Crossfit NCR None Strength:
10EMOM handstand walk--practiced bear crawl; wall walk shoulder taps

WOD:
18AMRAP
75 DUs (I did sets of 20-30 followed by singles)
25 front squats (35/45)--35
15 strict press (35/45)--35
10 BJs (24/30)--I did 20
5 BMU--I did quasi jumping pullups (strict)
completed 3 rounds + 100 reps		 3 rounds 100 reps
Workout Scaled
Michelle Bishop 12/10/2019 Crossfit NCR None priority work
4 rds:
500m row
500m ski
1000m bike		 40m 00s
Performed as RX
Darren Madill 12/10/2019 Premier Martial Arts/Grand River CrossFit 12/10/2019 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!

 135 lbs
Performed as RX
Sylvain Tessier 12/10/2019 None Sly's Workout 1 Plank - nonstop (1 min)
Push ups - 41 (1 min)
Squat - 76 (2 min)
Bird dog - 48 (1 min)
Lying hip raises - 55
Plank - nonstop (1 min)
Push ups - 36 (1 min)
Squat - 77 (2 min)		 333 reps
Performed as RX
Seth Johnson 12/10/2019 Old City CrossFit Clean And Jerk Clean And Jerk 2-2-2 135-165-185 lbs
Performed as RX
Seth Johnson 12/10/2019 Old City CrossFit Weighted Dip Weighted Dip 5-5-5 18-20-26 lbs
Performed as RX
Gretchen P 12/10/2019 Sheepdog CrossFit None 3 rounds
20 chest presses
20 weighted step-ups
15 rows, each side
20 sit-ups		 12m 00s
Performed as RX
Daniel Qualmann 12/10/2019 Sheepdog CrossFit Dirty Dozen 12 sets of 12 reps for time:

push ups
squats
sit ups
lunges		 25m 01s
Performed as RX
Greg Segui 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 26s
Performed as RX
Nyree Segui 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 46s
Performed as RX
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
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