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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 12/03/2019 Sheepdog CrossFit None 12 minute AMRAP:
3 Ring Muscle-ups
5 Burpee Box Jump Overs, 24"/20"
7 toes-to-bar		 7 rounds 8 reps
Performed as RX
Scott Anderson 12/03/2019 Sheepdog CrossFit None 25 minute AMRAP:
10 Power cleans 135#
400m run (500m row)		 6 rounds 51 reps
Performed as RX
Michelle Bishop 12/03/2019 Crossfit NCR None Strength:
build to a heavy 3 rep touch and go clean & push jerk
built to 85

WOD: (20 min cap)
3 rds
21C2B--did jumping pullups/C2B
21HSPU--did pike pushups from 20" box, with knees on box, focused on keeping elbows in
21 C&J (65/95)--did 55 and still found it hard
instead of 21/21/21 reps for each round did 21/15/15		 16m 14s
Workout Scaled
Robert Greer 12/03/2019 RifTribe 12-3-2019 Front Squats (15 min)
6-6-4-4-2-2-1

8 min AMRAP
3-strict pull-ups
6-med-ball get-ups 20/14
9-KB swings 53/35lb

*Total Reps for AMRAP
*Add 2RM and 1RM in strength pr's.		 82 reps
Performed as RX
Andrew Shum 12/03/2019 RifTribe 12-3-2019 Front Squats (15 min)
6-6-4-4-2-2-1

8 min AMRAP
3-strict pull-ups
6-med-ball get-ups 20/14
9-KB swings 53/35lb

*Total Reps for AMRAP
*Add 2RM and 1RM in strength pr's.		 75 reps
Performed as RX
Sylvain Tessier 12/03/2019 None Sly's workout 2 Plank - 2B (3 min)
Bird dog - 106 (3 min)
Lying hip raises - 120 (3 min)
Push ups - 43 (1 min)		 267 reps
Performed as RX
Seth Johnson 12/03/2019 Old City CrossFit 4 RFT 12 Wall ball (20/14)
9 Dbl DB Power cleans (50/35)
6 Dbl DB Racked lunges/leg (50/35)		 10m 00s
Workout Scaled
Karin Shum 12/03/2019 RifTribe 12-3-2019 Front Squats (15 min)
6-6-4-4-2-2-1

8 min AMRAP
3-strict pull-ups
6-med-ball get-ups 20/14
9-KB swings 53/35lb

*Total Reps for AMRAP
*Add 2RM and 1RM in strength pr's.		 54 reps
Performed as RX
Bubba Hester 12/03/2019 Farm Fitness None 12min Time Cap
1 Squat Clean 95/65lbs
5 Burpees

Add 1 squat clean each round until failure
Post rounds & reps!
Scale as needed.		 8 rounds 4 reps
Performed as RX
Eric H 12/03/2019 Farm Fitness None 12min Time Cap
1 Squat Clean 95/65lbs
5 Burpees

Add 1 squat clean each round until failure
Post rounds & reps!
Scale as needed.		 9 rounds 13 reps
Performed as RX
Chris Torrence 12/03/2019 Farm Fitness None 12min Time Cap
1 Squat Clean 95/65lbs
5 Burpees

Add 1 squat clean each round until failure
Post rounds & reps!
Scale as needed.		 8 rounds 1 reps
Performed as RX
Greg Segui 12/02/2019 Premier Martial Arts/Grand River CrossFit 12/02/2019 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed
Compare to Dec. 5, 2018
 110 reps
Performed as RX
Nyree Segui 12/02/2019 Premier Martial Arts/Grand River CrossFit 12/02/2019 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed
Compare to Dec. 5, 2018
 92 reps
Performed as RX
Jonathan Schabruch 12/02/2019 Sheepdog CrossFit None In teams of three, with one person working at a time:
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters

135#

*All team members complete 5 burpees at the top of each minute, not including 0:00.		 19m 54s
Performed as RX
Charles Drake 12/02/2019 Sheepdog CrossFit None 3 Rounds for Time:

Buy In: 800m Run

27 Goblet Squats (50/35)
21 Sit-ups
15 Wall Balls (20/14)
9 Burpee

(15 Minute Cap)		 13m 35s
Performed as RX
Scott Anderson 12/02/2019 Sheepdog CrossFit None 3 partner team with 135# bar:
100 Deadlifts
80 hang power cleans
60 front squats
40 push jerks
20 thrusters.

One person works at a time. All partners stop and do 5 burpees EMOM.		 24m 50s
Performed as RX
Steve Matteson 12/02/2019 PilotFit 16.5 21-18-15-12-9-6-3
65 lb. Thruster
Bar facing burpees		 17m 42s
Performed as RX
Michelle Bishop 12/02/2019 Crossfit NCR None Spin Class:
5' WU
4 rds: focus on RPM
1min @ D4; 30 sec easy (try to keep at 80rpm)
1:30 @ D3; 30 sec easy (try to keep at 80 rpm)
2min @D2; 1min easy (try to keep at 85 rpm)
5' CD
19k total

Regular Class:
Skill: build to a heavy 10 rep double overhand no hook grip deadlift--built to 155
WOD:
10 rds
30sec ON/ 30 sec OFF
row for cal / burpees -- did 8 per round
total of 160		 160 reps
Performed as RX
Robert Greer 12/02/2019 RifTribe 12-2-2019 4 Rounds
Buy in: 30-Sit-ups
4-Power Snatches (110/80)
8- KB push-press (each arm) 45lb/26lb
16- Box jumps
Cash out: 15 Burpee Pull-ups
 16m 37s
Performed as RX
Andrew Shum 12/02/2019 RifTribe 12-2-2019 4 Rounds
Buy in: 30-Sit-ups
4-Power Snatches (110/80)
8- KB push-press (each arm) 45lb/26lb
16- Box jumps
Cash out: 15 Burpee Pull-ups
 17m 19s
Workout Scaled
Laurie Hines 12/02/2019 Premier Martial Arts/Grand River CrossFit 12/02/2019 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed
Compare to Dec. 5, 2018
 112 reps
Workout Scaled
Darren Madill 12/02/2019 Premier Martial Arts/Grand River CrossFit 12/02/2019 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed
Compare to Dec. 5, 2018
 118 reps
Workout Scaled
Sylvain Tessier 12/02/2019 None Sly's Workout 1 Plank - nonstop (1 min)
Push ups - 40 (1 min)
Squats - 73 (2 min)
Bird dog - 41 (1 min)
Lying hip raises - 48 (1 min)
Plank - nonstop (1 min)
Push ups - 30 (1 min)
Squats - 76 (2 min)		 298 reps
Performed as RX
Gretchen P 12/02/2019 Sheepdog CrossFit None 8 rounds, 2 min a round
4 KB swings with drop
5 KB swings
6 KB swings and catches
5 KB squats
4 KB swings

Then
30/30 x 4
Ring plank hold		 16m 00s
Performed as RX
Daniel Qualmann 12/02/2019 Sheepdog CrossFit None 3 partner team with 135# bar:
100 Deadlifts
80 hang power cleans
60 front squats
40 push jerks
20 thrusters.

One person works at a time. All partners stop and do 5 burpees EMOM.		 30m 37s
Performed as RX
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