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Athlete Date Sort Location Workout Name Description Results
Gretchen P 11/28/2019 Sheepdog CrossFit None P90x Biceps, Triceps, Etc. 30m 00s
Performed as RX
Chris Torrence 11/28/2019 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		 8 rounds 21 reps
Performed as RX
Greg Segui 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 346 reps
Performed as RX
Nyree Segui 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 281 reps
Performed as RX
Valerie Blyleven 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 309 reps
Performed as RX
Jonathan Schabruch 11/27/2019 Sheepdog CrossFit 2010 NW Regional Event 1 3 Rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders		 5m 03s
Performed as RX
Scott Anderson 11/27/2019 Sheepdog CrossFit None 5 rounds:
10 burpees
15 HR push-ups
20 abmat situps		 11m 23s
Performed as RX
Charlene Oudman 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 322 reps
Performed as RX
Paul Greenhalgh 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 287 reps
Performed as RX
karyn baxter 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 295 reps
Performed as RX
Toni Smith 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 350 reps
Performed as RX
Sheryl Ferris-Little 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 301 reps
Performed as RX
Steve Matteson 11/27/2019 PilotFit 50 BPU's 50 burpee to hanging pullup 6m 49s
Performed as RX
Robert Greer 11/27/2019 RifTribe 11-27-2019 Push PressGo heavy!
3-3-3-2-2-1-1
 165 lbs
Performed as RX
Laurie Hines 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 283 reps
Workout Scaled
Darren Madill 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 362 reps
Performed as RX
Sylvain Tessier 11/27/2019 None Sly's Workout 2 Plank - 4B (3 min)
Bird dog - 90 (3 min)
Lying hip raises - 110 (3 min)
Push ups - 41 (1 min)		 237 reps
Performed as RX
Gretchen P 11/27/2019 Sheepdog CrossFit None 3 RM Deadlift (Only got to 155) :(

Then

4 rounds
10 ball slams at 10 lbs
10 push presses at 15 lbs dumbbells each
10 walking lunges with 15 lbs dumbbells each		 60m 00s
Performed as RX
Ankur Kataria 11/27/2019 District H CrossFit None Power Clean 5x2

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

All sets are at the same weight
Perform reps for quality
Touch and go is not necessary, allow only 5 to 10 secs between reps		 185 lbs
Performed as RX
Ankur Kataria 11/27/2019 District H CrossFit None Metabolic Conditioning

5 Rounds of
50 Double Unders
12 Toes to Bar

After Each Set:
Rope Climbs (1-2-3-4-5)

Perform 50 DU, 12 TTB, 1 rope climb, then 50 DU, 12 TTB, 2 rope climbs etc		 12m 03s
Workout Scaled
Scott Anderson 11/26/2019 Sheepdog CrossFit None 3 rounds:
21 wallballs
15 pullups
9 squat cleans @ 115#		 10m 59s
Performed as RX
Toni Smith 11/26/2019 Premier Martial Arts/Grand River CrossFit 11/26/2019 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Robert Greer 11/26/2019 RifTribe 11-26-2019 Part A: (12 min)
4 rounds of the following:
1-Squat clean + 1 hang squat clean + 2-front squats
*find heavy weight
*between each set do 6 single leg KB deadlift w/ each leg.

***Record Weight in comments***
Part B: (9 min cap)
(21-15-9)
21
--Goblet Squats 20k/12k
--Strict pull-ups

15
--Goblet Squats 24k/16k
--C2B pull-ups

9
--Goblet Squats 28k/20k
--Pull-ups
 6m 04s
Performed as RX
Laurie Hines 11/26/2019 Premier Martial Arts/Grand River CrossFit 11/25/2019 10min AMRAP:
8 Hang Power Cleans 105/75
8 Box overs 24/20"
8 Push Jerks 105/75lbs

Post rounds & reps!

 5 rounds 3 reps
Workout Scaled
Laurie Hines 11/26/2019 Premier Martial Arts/Grand River CrossFit 11/26/2019 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 70 lbs
Performed as RX
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