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Athlete Date Sort Location Workout Name Description Results
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
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
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