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Athlete Date Sort Location Workout Name Description Results
Sylvain Tessier 11/26/2019 None Sly's Workout 1 Plank - nonstop (1 min)
Push ups - 35 (1 min)
Squats - 69 (2 min)
Bird dog - 35 (1 min)
Lying hip raises - 39 (1 min)
Plank - 1B - (1 min)
Push ups - 28 (1 min)
Squats - 65 (2 min)		 271 reps
Performed as RX
Seth Johnson 11/26/2019 Old City CrossFit 4 RFT 10 Dbl KB deadlift (70/53)
10 Dball shoulder (100/60)
10 DB step over (20) (2-50/35)		 16m 35s
Workout Scaled
Gretchen P 11/26/2019 Sheepdog CrossFit None 3 mile run with 14 lb vest....sllllloooooowwwwww 30m 50s
Performed as RX
Ankur Kataria 11/26/2019 District H CrossFit None 8 min EMOM

Odd Min - 8 HSPU
Even Min - 8 Kipping Chest to Bar Pull ups

Scale Options:
HSPU with 1 to 2 mats, pike push ups, DB strict press (AHAP)
kipping pull ups, banded pull ups, pull ups on box, or 10 kip swing practice		 64 reps
Workout Scaled
Ankur Kataria 11/26/2019 District H CrossFit None Metabolic Conditioning

3 Rounds for time:

800 Meter Run
20/15 Calorie Assault Bike
12 Thrusters (95/65lbs)		 24m 18s
Performed as RX
Chris Torrence 11/26/2019 Farm Fitness Modified 20.5 40 pull ups
80 cal row
120 wall balls		 19m 30s
Performed as RX
Lauren Rasor 11/26/2019 None AMRAP 12 2-4-6-8-10-12-14-16...

10 power clean (95#)
10 deadlift (95#)

Continue increasing reps until hit 12 min time cap		 84 reps
Performed as RX
Andy Adams 11/26/2019 Sheepdog CrossFit None row 1600
bike 3 mile

then 5rds FT
50 single unders
5 pull ups
 23m 47s
Performed as RX
Greg Segui 11/25/2019 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 8 reps
Performed as RX
Nyree Segui 11/25/2019 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 6 reps
Performed as RX
Valerie Blyleven 11/25/2019 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!

 4 rounds 4 reps
Performed as RX
Fiona Alford 11/25/2019 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!

 4 rounds 23 reps
Performed as RX
Jonathan Schabruch 11/25/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
15 Double-unders
15 Burpees
15 Shoulder to Overhead 		7 rounds 21 reps
Performed as RX
Scott Anderson 11/25/2019 Sheepdog CrossFit None 20 minute AMRAP:
20 burpees
20 calorie row
20 abmat situps		 4 rounds 50 reps
Performed as RX
Charlene Oudman 11/25/2019 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 16 reps
Performed as RX
Paul Greenhalgh 11/25/2019 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!

 7 rounds 12 reps
Performed as RX
Sheryl Ferris-Little 11/25/2019 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 19 reps
Workout Scaled
Steve Matteson 11/25/2019 PilotFit Row-Bike-Run 1K Row
2.5 mile bike ride
1 mile run		 20m 27s
Performed as RX
Robert Greer 11/25/2019 RifTribe 11-25-2019 2 Rounds of the following
5 min AMRAP
10-Medball cleans
8-KB swings
6-HR push-ups

Rest 1 min

3 min AMRAP
8-OH plate lunges
4-V-ups

Rest 1 min
 284 reps
Performed as RX
Sylvain Tessier 11/25/2019 None Sly's Workout 2 Plank - 3B (3 min)
Bird dog - 80 (3 min)
Lying hip raises - 107 (3 min)
Push ups - 38 (1 min)		 222 reps
Performed as RX
Seth Johnson 11/25/2019 Old City CrossFit Shankle Complex 1 Deadlift
3 hang clean pulls
1 hang clean
2 jerks		 185 lbs
Performed as RX
Gretchen P 11/25/2019 Sheepdog CrossFit None 100 Russian twists
50 L/50 R rows at 15 lbs
100 sit-ups
50 triceps extensions / 50 dips
25 pushups / 25 pull-ups 		20m 00s
Performed as RX
Ankur Kataria 11/25/2019 District H CrossFit None Back Squat 4x2

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

4 attempts at a 2 rep max

Starting point should be around 90 to 95% of 1RM
Small incremental jumps between attempts		 305-315-325-335 lbs
Performed as RX
Ankur Kataria 11/25/2019 District H CrossFit None Metabolic Conditioning

3 Rounds For Time:
30 Slamballs (30/20)
20 OH Reverse Lunges (50/35lbs, 10 each side)
20 Single Dumbbell Box Step-ups (24/20in, 10 each side)

Alternate arms as needed for OH lunges		 15m 12s
Performed as RX
Chris Torrence 11/25/2019 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		 22m 40s
Performed as RX
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