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Athlete Date Sort Location Workout Name Description Results
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
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
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