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Athlete Date Sort Location Workout Name Description Results
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
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
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