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Athlete Date Sort Location Workout Name Description Results
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
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
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