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Athlete Date Sort Location Workout Name Description Results
Lauren Rasor 11/25/2019 None Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 20m 55s
Workout Scaled
Gretchen P 11/24/2019 Sheepdog CrossFit None 4 rounds:
10 push presses with 25 lb dumbbells
10 box jumps
10 SDHPs
10 burpees

Then
100 sit-ups 		20m 00s
Performed as RX
Charles Drake 11/23/2019 Sheepdog CrossFit None For time (20 min cap):

Run 400m
2 rounds
20 KB swings
20 pull ups
Run 400m
2 rounds
20 goblet squats
20 push ups
Run 400m
20 SA hang clean and jerk
20 wall ball sit-ups

Cash out 80 DUs or 100 single

 18m 13s
Performed as RX
karyn baxter 11/23/2019 Premier Martial Arts/Grand River CrossFit 11/23/2019 For time:
50 Sit-ups
125 Double Unders
2000m Row
125 Double Unders
50 Sit-ups

Post time!
Scale as needed.
 18m 11s
Performed as RX
Robert Greer 11/23/2019 RifTribe 11-23-2019 For Time:
3 rounds of:
20-Jump lunges
30-sit-ups
50-single-unders

Cash-out with one of the below options:
A) 8 Bar muscle-ups
B)15-Strict-pull-ups
C) 25-C2B pull-ups
D) 35-Pull-ups
 12m 57s
Performed as RX
Andrew Shum 11/23/2019 RifTribe 11-23-2019 For Time:
3 rounds of:
20-Jump lunges
30-sit-ups
50-single-unders

Cash-out with one of the below options:
A) 8 Bar muscle-ups
B)15-Strict-pull-ups
C) 25-C2B pull-ups
D) 35-Pull-ups
 11m 30s
Performed as RX
Gretchen P 11/23/2019 Sheepdog CrossFit None 3 mile run 28m 40s
Performed as RX
Ankur Kataria 11/23/2019 District H CrossFit None 20min AMRAP:

10 Single Arm KB Russian Swings Right (53/35lbs)
10 Single Arm KB Push Press Right
5 KB Front Rack Squats on Right
8 Burpee Box Jumps (24/20)
10 Single Arm KB Russian Swings Left
10 Single Arm KB Push Press Left
5 KB Front Rack Squats on Left
400m run		 3 rounds 48 reps
Performed as RX
Greg Segui 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 7m 12s
Performed as RX
Nyree Segui 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 7m 12s
Performed as RX
Valerie Blyleven 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 8m 35s
Performed as RX
Scott Anderson 11/22/2019 Sheepdog CrossFit None For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs		 69 reps
Performed as RX
karyn baxter 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 8m 20s
Performed as RX
Toni Smith 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 7m 54s
Performed as RX
Sheryl Ferris-Little 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 8m 56s
Performed as RX
Steve Matteson 11/22/2019 PilotFit 7 Rounds - Burpee-Box jumps-Pullups 7 Rounds
10 Burpee box jumps
10 Pull-ups		 13m 55s
Performed as RX
Robert Greer 11/22/2019 RifTribe 11-22-2019 AMRAP (14 min)
5-squat cleans (135/95)
5-Ring Dips
20-DUs
 7 rounds 1 reps
Performed as RX
Andrew Shum 11/22/2019 RifTribe 11-22-2019 AMRAP (14 min)
5-squat cleans (135/95)
5-Ring Dips
20-DUs
 5 rounds 5 reps
Performed as RX
Laurie Hines 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 8m 36s
Workout Scaled
Sylvain Tessier 11/22/2019 None Sly 's Workout 1 10 minutes total
Plank - nonstop (1 min)
Pushups - 32 (1 min)
Squats - 61 (2 min)
Bird dog - 34 (1 min)
Lying hip raises - 33 (1 min)
Plank - nonstop (1 min)
Pushups - 30 (1 min)
Squats - 74 (2 min) 		264 reps
Performed as RX
Ankur Kataria 11/22/2019 District H CrossFit None Agility Work

Triple broad Jump for distance
From a static position, perform 3 broad consecutive broad jumps for max effort distance

5 attempts, record further attempt

Scoring: Feet		 25 ft
Performed as RX
Ankur Kataria 11/22/2019 District H CrossFit None Metabolic Conditioning

AMRAP 15:

200 Meter Run
5 squat cleans (185/125)
3 Rope Climbs
 4 rounds 7 reps
Workout Scaled
Lauren Rasor 11/22/2019 None Overhead squat for time 21-15-9

Overhead squat
Burpee
Pull ups

14 min cap		 13m 26s
Performed as RX
Fiona Alford 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 10m 41s
Performed as RX
Jonathan Schabruch 11/21/2019 Sheepdog CrossFit None Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats

35-lb. DBs, use one for pull-ups		 10 rounds 15 reps
Performed as RX
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