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Athlete Date Sort Location Workout Name Description Results
Sylvain Tessier 12/05/2019 None Sly's Workout 2 Plank - 2B (3 min)
Bird dog - 130 (3 min)
Lying hip raises - 139 (3 min)
Push ups - 45 (1 min)		 302 reps
Performed as RX
Ankur Kataria 12/05/2019 District H CrossFit None 5 sets of Clean Complex

1 Squat Clean + 2 Hang Squat Clean + Dip Jerk

70-75% of 1RM clean		 155 lbs
Performed as RX
Ankur Kataria 12/05/2019 District H CrossFit None 5 sets of 3 Clean High Pulls

80-90% of Clean 1RM		 185 lbs
Performed as RX
Ankur Kataria 12/05/2019 District H CrossFit None 3*5 - Split stance strict press 85 lbs
Performed as RX
Ankur Kataria 12/05/2019 District H CrossFit None 3*10 OHS with clean grip 75 lbs
Performed as RX
Eli Hines 12/05/2019 Farm Fitness 10 By 3 3 Rounds of 10 rep each

10 Burpees
10 Wall ball
10 Pull up
10 Box jump
10 Push ups
10 Sit ups
10 Thrusters
100M run
10 KB swings
10 Calorie row		 19m 29s
Performed as RX
Jonathan Schabruch 12/04/2019 Sheepdog CrossFit None Every minute on the minute for 14 minutes:
10 Wall ball shots, 20#
6 Pull-ups 		13m 30s
Performed as RX
Paul Greenhalgh 12/04/2019 Premier Martial Arts/Grand River CrossFit 12/04/2019 4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!

Post total reps!
Compare to Dec 27, 2016
Scale as needed.		 115 reps
Performed as RX
Steve Matteson 12/04/2019 PilotFit Josh 21 Overhead Squats (95/65/45 lb)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups		 10m 42s
Workout Scaled
Sylvain Tessier 12/04/2019 None Sly's Workout 1 Plank - nonstop (1 min)
Push ups - 41 (1 min)
Squats - 72 (2 min)
Bird dog - 43 (1 min)
Lying hip raises - 53 (1 min)
Plank - nonstop (1 min)
Push ups - 33 (1 min)
Squats - 78 (2 min)		 320 reps
Performed as RX
Seth Johnson 12/04/2019 Old City CrossFit Front Squat Front Squat 3-3-3-3-3 255-255-245-245-245 lbs
Performed as RX
Seth Johnson 12/04/2019 Old City CrossFit Romanian Deadlift Romanian Deadlift 8-8-8 135-185-225 lbs
Performed as RX
Chris Torrence 12/04/2019 Farm Fitness Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 39s
Performed as RX
Eli Hines 12/04/2019 Farm Fitness Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 32s
Performed as RX
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
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