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Athlete Date Sort Location Workout Name Description Results
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
Chris Torrence 11/20/2019 Farm Fitness Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 248 reps
Performed as RX
Eli Hines 11/20/2019 Farm Fitness Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 259 reps
Performed as RX
Jonathan Schabruch 11/19/2019 Sheepdog CrossFit None AMRAP 7 minutes of:
7 Hang Power Snatch, 75/55
100m Shuttle Run (50m x 2)		 7 rounds 57 reps
Performed as RX
Jen Priestman 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/19/2019 Floor Press
5-5-5-5-5

Post heaviest load!
 95 lbs
Performed as RX
Scott Anderson 11/19/2019 Sheepdog CrossFit None 21-15-9 reps for time of:

Bench presses
Squat cleans

185-lb. bench, 135-lb. clean		 19m 46s
Performed as RX
Toni Smith 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/19/2019 Floor Press
5-5-5-5-5

Post heaviest load!
 80 lbs
Performed as RX
Sheryl Ferris-Little 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/19/2019 Floor Press
5-5-5-5-5

Post heaviest load!
 85 lbs
Performed as RX
Robert Greer 11/19/2019 RifTribe 11-19-2019 ---Strict Press: 5-4-3-3-2-2-2

---Grace
Half @ 95lbs (15 reps)
Half @ 110lb (15 reps)
 3m 58s
Performed as RX
Andrew Shum 11/19/2019 RifTribe 11-19-2019 ---Strict Press: 5-4-3-3-2-2-2

---Grace
Half @ 95lbs (15 reps)
Half @ 110lb (15 reps)
 5m 55s
Performed as RX
Laurie Hines 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/18/2019 Ascending Ladder in 8min
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps each round. Post total reps added together.
Scale as needed.		 160 reps
Performed as RX
Laurie Hines 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/19/2019 Floor Press
5-5-5-5-5

Post heaviest load!
 60 lbs
Performed as RX
Darren Madill 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/19/2019 Floor Press
5-5-5-5-5

Post heaviest load!
 150 lbs
Performed as RX
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