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Athlete Date Sort Location Workout Name Description Results
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
Nyree 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.
 6m 49s
Performed as RX
Charles Drake 12/06/2019 Sheepdog CrossFit None EMOM 14 minutes

10 wall balls
6 pull ups		 14 rounds 0 reps
Performed as RX
Robert Greer 12/06/2019 RifTribe 12-6-2019 Complex: Every 90 seconds for 6 rds (9min) complete:

2-Hang Power Cleans + 2 Front Squats + 2 push jerks (same weight for all 5 rounds)

10 min AMRAP
6-Box Jumps
4-Power Cleans
2-Bar Muscle-ups
 5 rounds 11 reps
Performed as RX
Sylvain Tessier 12/06/2019 None Sly's Workout 2 Plank - 2B (3 min)
Bird dog - 131 (3 min)
Lying hip raises - 154 (3 min)
Push ups - 46 (1 min)		 329 reps
Performed as RX
Gretchen P 12/06/2019 Sheepdog CrossFit None 30 min circuit training at PlanetFitness 30m 00s
Performed as RX
Chris Torrence 12/06/2019 Farm Fitness 10.09.19 WOW AIR

3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200m with 45# plate		 24m 50s
Performed as RX
Eli Hines 12/06/2019 Farm Fitness 10.09.19 WOW AIR

3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200m with 45# plate		 23m 37s
Performed as RX
Jonathan Schabruch 12/05/2019 Sheepdog CrossFit None 5 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Burpees		 8m 50s
Performed as RX
Charles Drake 12/05/2019 Sheepdog CrossFit Annie Plus 50-40-30-20-10
Double unders (x3 singles)
Abmat sit-ups
Run 400m after each set (5)		 21m 53s
Workout Scaled
Scott Anderson 12/05/2019 Sheepdog CrossFit None 21-15-9:
Thrusters 65#
HR pushups
Front squats 65#
Row calories
Wallballs
Burpees		 19m 23s
Performed as RX
Steve Matteson 12/05/2019 PilotFit Running Pushups 1600 m.
40 Pushups
1200 m.
30 Pushups
800 m.
20 Pushups
400 m.
10 Pushups
 22m 46s
Performed as RX
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