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Athlete Date Sort Location Workout Name Description Results
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
Paul Greenhalgh 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/21/2019 Run or Row
6x3min
90sec rest between.

Post total distance in meters!

 4,615 m
Performed as RX
Toni Smith 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/21/2019 Run or Row
6x3min
90sec rest between.

Post total distance in meters!

 2.80 km
Performed as RX
Robert Greer 11/21/2019 RifTribe 11-21-2019 5 rounds of snatch work
1 snatch deadlift (1off ground) + 1 hang snatch + 1 high hang snatch + 1 OHS
*find max weight
 115 lbs
Performed as RX
Robert Greer 11/21/2019 RifTribe 11-21-2019 10!
--Burpees to pull-up bar (both hands touch pull-up bar)
--Knee raises (above parallel from pull-up bar)		 6m 36s
Performed as RX
Andrew Shum 11/21/2019 RifTribe 11-21-2019 10!
--Burpees to pull-up bar (both hands touch pull-up bar)
--Knee raises (above parallel from pull-up bar)		 6m 55s
Performed as RX
Andrew Shum 11/21/2019 RifTribe 11-21-2019 5 rounds of snatch work
1 snatch deadlift (1off ground) + 1 hang snatch + 1 high hang snatch + 1 OHS
*find max weight
 95 lbs
Performed as RX
Laurie Hines 11/21/2019 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.
 16m 24s
Workout Scaled
Darren Madill 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/21/2019 Run or Row
6x3min
90sec rest between.

Post total distance in meters!

 4,611 m
Performed as RX
Sylvain Tessier 11/21/2019 None Sly's Workout 2 Plank - 3B (3 min)
Bird dog - 82 (3 min)
Lying hips - 85 (3 min)
Push ups - 36 (1 min)		 200 reps
Performed as RX
Seth Johnson 11/21/2019 Old City CrossFit Hang snatch Hang snatch 2-2-2 95-115-135 lbs
Performed as RX
Seth Johnson 11/21/2019 Old City CrossFit Weighted pull ups 15 min Pull up work 3 x 2 strict pullups w/ blue band lbs
Performed as RX
Gretchen P 11/21/2019 Sheepdog CrossFit None 20-18-16-14-12-10-8-6-4-2
Burpees
KB swings at 25 lbs		 20m 00s
Performed as RX
Eric H 11/21/2019 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 22m 32s
Performed as RX
Chris Torrence 11/21/2019 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 22m 32s
Performed as RX
Greg Segui 11/20/2019 Premier Martial Arts/Grand River CrossFit 11/20/2019 21-15-9 reps of:
Power Snatch 75/45lbs
Pull-ups

Post time!
Scale as needed.
 5m 23s
Performed as RX
Jonathan Schabruch 11/20/2019 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps, 24"		 12m 08s
Performed as RX
Scott Anderson 11/20/2019 Sheepdog CrossFit None 3 partner team workout:
Row 5k
1 person rows
1 person planks (regular or switching to the sides)
1 person does 20 toe to bars

Switch places each time the 20 toe to bars are finished until the 5k is completed.		 22m 12s
Performed as RX
Steve Matteson 11/20/2019 PilotFit 14.4 60 Calorie row
50 Toes to Bar
40 Wallball (20 lbs at 9 ft.)
30 Cleans (115 lbs)		 17m 57s
Performed as RX
Andrew Shum 11/20/2019 RifTribe 11-20-2019 EMOM 20 min
Min 1: 3 unbroken strict pull-ups
Min 2: 6 unbroken push-ups

*record each round completed unbroken		 20 rounds 0 reps
Performed as RX
Sylvain Tessier 11/20/2019 None Sly's Workout 1 10 minutes total
Plank - nonstop (1 min)
Pushups - 26 (1 min)
Squats - 51 (2 min)
Bird dog - 26 (1 min)
Lying hip raises - 27 (1 min)
Plank - nonstop (1 min)
Pushups - 27 (1 min)
Squats - 55 (2 min) 		212 reps
Performed as RX
Seth Johnson 11/20/2019 Old City CrossFit Waiter's Walk Waiter's Walk 1-1-1-1-1-1 53-53-53-53-53-53 lbs
Performed as RX
Seth Johnson 11/20/2019 Old City CrossFit 12 min AMRAP 18 Lateral hops OTB
15 Overhead squats (115/75)
12 V-ups		 3 rounds 23 reps
Workout Scaled
Ankur Kataria 11/20/2019 District H CrossFit None Gymnastics Skill Work

8 min EMOM
Odd Minute - 20 to 30 seconds of static holds on rings in bottom position
Even Minute - 8 Strict Ring Dips
 24 reps
Workout Scaled
Ankur Kataria 11/20/2019 District H CrossFit None Metabolic Conditioning

For Time:

1k Row
30 Power Snatches (115/75)
30 cal Assault Bike
 10m 53s
Workout Scaled
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