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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 12/02/2019 District H CrossFit None Barbell Cycling

6min EMOM of 5 Deadlifts

RX: 275/185lbs, RX+: 315/225lbs

Scale options: 255/165bs, 225/135lbs, 205/125lbs, 185/115lbs, 155/95lbs		 275 lbs
Performed as RX
Ankur Kataria 12/02/2019 District H CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 14s
Performed as RX
Eric H 12/02/2019 Farm Fitness 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds		 3,859 m
Performed as RX
Chris Torrence 12/02/2019 Farm Fitness 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds		 3,826 m
Performed as RX
Eli Hines 12/02/2019 Farm Fitness 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds		 3,802 m
Performed as RX
Scott Anderson 12/01/2019 Sheepdog CrossFit 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

HOME ROWER		 3,859 m
Performed as RX
Michelle Bishop 12/01/2019 Crossfit NCR None Engine Class:
5 rds:
1:45 on; 15 sec rest
1:30 on; 30 sec rest
1:15 on; 45 sec rest
1 min on; 1 min rest
2 min rest
alternate each round on either the row, bike or ski erg.
I did: row, bike, ski, bike, row
approx 40 min of work		 40m 00s
Performed as RX
Gretchen P 12/01/2019 Sheepdog CrossFit None 4 mile run 39m 07s
Performed as RX
Jonathan Schabruch 11/30/2019 Sheepdog CrossFit None 7 Rounds for time of:
7 Handstand Push-ups, strict
6 Knees-to-elbows
5 Hang Power Cleans, 55% of 1RM		 8m 11s
Performed as RX
Charles Drake 11/30/2019 Sheepdog CrossFit None 27-21-15-9

Rep rounds of

DLs @ 155#
Box Jumps
200m run		 11m 55s
Performed as RX
Scott Anderson 11/30/2019 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
Partner 1: Row 400m
Partner 2: work on AMRAP:
5 Chest to bar pullups
10 HR pushups
15 KB swings @ 55#
20 abmat situps

Switch after every row. Start where partner left off.

HOME ROWER		 8 rounds 23 reps
Performed as RX
Michelle Bishop 11/30/2019 Crossfit ncr None Teams of2: sprint rounds (with Karine). 20 min cap
10 burpee facing bar
12 deadlifts (105)
9 T2B (straight leg raises)
10 rounds + 4 deadlifts

Prior 1
6x5 back squats (same weight across). (105)

Prior 2
3 rounds
50 cal row
Rest 2 min
50 cal bike
Rest 2 min		 10 rounds 14 reps
Workout Scaled
Gretchen P 11/30/2019 Sheepdog CrossFit None 1 mile run; then
2 rounds:
12 burpees
12 thrusters
12 burpees
12 snatches
12 burpees
12 push jerks
12 burpees
12 squat cleans
12 burpees
12 overhead squats		 1h 10m 00s
Performed as RX
Jonathan Schabruch 11/29/2019 Sheepdog CrossFit None 4 Rounds for time of:
600m Run
20m Dumbbell Lunge
20 Second, L-sit

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 20m 00s
Performed as RX
Jen Priestman 11/29/2019 Premier Martial Arts/Grand River CrossFit 11/29/2019 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 6 reps
Performed as RX
Charles Drake 11/29/2019 Sheepdog CrossFit None
15 minute AMRAP

20 SA KB cleans(10 ea arm)
20 alternating single KB front rack reverse lunge
200m run
20 SA KB snatches (10 ea arm)
20 KB front rack thruster
200m run		 2 rounds 380 reps
Performed as RX
Michelle Bishop 11/29/2019 crossfit ncr None Skill:
build to a heavy hang power snatch x 7 (built to 65)

WOD:
4 rds of:
2 min on, 1 min off
5 hang power snatch (55)--Rx weight
10 OHS (55)--Rx weight
5 BMU (did jumping pullups)
completed 120 reps (6 rds)		 120 reps
Workout Scaled
Matt Lyle 11/29/2019 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 23m 42s
Performed as RX
Robert Greer 11/29/2019 RifTribe 11-29-2019 15-12-9-6-3
--Thrusters 95/65
*30 DUs after each set of thrusters.
 7m 48s
Performed as RX
Sylvain Tessier 11/29/2019 None Sly's Workout 2 Plank - 3B (3 min)
Bird dog - 111 (3 min)
Lying hip raises - 99 (3 min)
Push ups - 42 (1 min)		 249 reps
Performed as RX
Jen Priestman 11/28/2019 Premier Martial Arts/Grand River CrossFit 11/28/2019 Run or Row
10 x 1min
30sec Rest between

Post total distance!
 2,221 m
Performed as RX
Charles Drake 11/28/2019 Sheepdog CrossFit Thanksgiving For time (25 minute cap)
Thanksgiving with the girls

Angies house
20 pull ups
20 Push ups
20 sit ups
20 air squats

Helens house
400m run
21 American KB swing (53/35)
12 pull-ups

Frans house
15 thrusters (95/65)

Nancys house
400m run
15 overhead squats (95/65)

Grace/isabels house
20 ground to overhead (95/65)

Kellys house
400m run
30 box jumps (24/20)
30 wall balls (20/14)		 23m 10s
Performed as RX
karyn baxter 11/28/2019 Premier Martial Arts/Grand River CrossFit 11/28/2019 Run or Row
10 x 1min
30sec Rest between

Post total distance!
 2,410 m
Performed as RX
Michelle Bishop 11/28/2019 Crossfit ncr None first workout after being in Berlin for 8 days

3 sets of max effort rope dead hang
did 2x for 30 sec

WOD
3 rds
40 cal row
10 power cleans (95)		 15m 25s
Workout Scaled
Sylvain Tessier 11/28/2019 None Sly's Workout 1 Plank - nonstop (1 min)
Push ups - 36 (1 min)
Squats - 70 (2 min)
Bird dog - 40 (1 min)
Lying hip raises - 41 (1 min)
Plank - 1B (1 min
Push ups - 32 (1 min)
Squats - 72 (2 min)		 290 reps
Performed as RX
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