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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 11/18/2019 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.		 143 reps
Performed as RX
Steve Matteson 11/18/2019 PilotFit Run & Row 800 m. run
40 alternating one arm dumbbell snatch - 35 lb.
1000 m. row
40 kettlebell swings
800 m. run		 16m 37s
Performed as RX
Robert Greer 11/18/2019 RifTribe 11-18-2019 0-3 min
3 rounds of
5-jump pull-ups
5-HR push-ups
10-Air squats

3-7 min
3 rounds of
6-pull-ups
6-HR push-ups
10-Goblet Squats (20k/12k)

7-14 min
3 rounds of
7-C2B pull-ups
7-deficit push-ups (yellow plt/grn plate)
12-jump squats
 12m 06s
Performed as RX
Andrew Shum 11/18/2019 RifTribe 11-18-2019 0-3 min
3 rounds of
5-jump pull-ups
5-HR push-ups
10-Air squats

3-7 min
3 rounds of
6-pull-ups
6-HR push-ups
10-Goblet Squats (20k/12k)

7-14 min
3 rounds of
7-C2B pull-ups
7-deficit push-ups (yellow plt/grn plate)
12-jump squats
 11m 30s
Workout Scaled
Darren Madill 11/18/2019 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.		 175 reps
Performed as RX
Sylvain Tessier 11/18/2019 None Sly's Workout 1 10 minutes total
Plank - nonstop (1 min)
Pushups - 15 (1 min)
Squats - 49 (2 min)
Bird dog - 20 (1 min)
Lying hip raises - 20 (1 min)
Plank - 1 break (1 min)
Pushups - 25 (1 min)
Squats - 55 (2 min)		 183 reps
Performed as RX
Sylvain Tessier 11/18/2019 None Running 1 min intervals between 3.5 and 5 mph 0.70 mi
Performed as RX
Seth Johnson 11/18/2019 Old City CrossFit Push Press Push Press 10-10-10 95-115-135 lbs
Performed as RX
Seth Johnson 11/18/2019 Old City CrossFit 15 min AMRAP 10 Wall ball (30/20)
8 DB snatch/arm - alt from ground (50/35)
6 C2B pull ups (3 BMU)		 4 rounds 12 reps
Workout Scaled
Gretchen P 11/18/2019 Sheepdog CrossFit None 50 sec on, 10 sec off x 2
Jumping jacks
Wall sits
Push ups
Sit ups
Weighted step ups with 20 lbs dumbbells
Squats
Tricep dips
Plank
Side plank
Other side plank
Bench press 		22m 00s
Performed as RX
Daniel Qualmann 11/18/2019 Sheepdog CrossFit None 20 min AMRAP:

3-6-9-12-15-...
Power Snatch 95#
Burpees Over Bar		 110 reps
Performed as RX
Ankur Kataria 11/18/2019 District H CrossFit None Power Clean 5x3

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Aiming for 75% of 1 rep max or add 5 to 10lbs from previous week
All sets are at the same weight.		 155 lbs
Performed as RX
Ankur Kataria 11/18/2019 District H CrossFit None Metabolic Conditioning

14 min AMRAP:

15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

Scoring: Rounds + Reps		 5 rounds 4 reps
Workout Scaled
Eric H 11/18/2019 Farm Fitness None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Pull-Ups.

5 Pull-Ups
10 Ring Push-Ups
15 Box Jumps @ 24"
20 Sit-Ups
25 Double-Unders
30 Walking Lunges		 395 reps
Performed as RX
Chris Torrence 11/18/2019 Farm Fitness None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Pull-Ups.

5 Pull-Ups
10 Ring Push-Ups
15 Box Jumps @ 24"
20 Sit-Ups
25 Double-Unders
30 Walking Lunges		 426 reps
Workout Scaled
Eli Hines 11/18/2019 Farm Fitness None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Pull-Ups.

5 Pull-Ups
10 Ring Push-Ups
15 Box Jumps @ 24"
20 Sit-Ups
25 Double-Unders
30 Walking Lunges		 449 reps
Workout Scaled
Fiona Alford 11/16/2019 Premier Martial Arts/Grand River CrossFit 11/16/2019 For time
25 Burpees
25 Power Cleans 115/75lbs
25 Burpees
EMOM do 5 wall balls 20/14lbs

Post time!
 18m 33s
Performed as RX
Michelle Bishop 11/16/2019 Crossfit NCR None WOD: with a partner (25 min cap)
30 power snatch (65)
80 pushups (mostly wide feet, but a few at knees)
40 squat snatch (60)
70 pike push ups from 20" box (knees on edge of box, focused on keeping elbows pointed back, head touches floor in front of hands, try to get as close to box as possible)
50 OHS (60)
60 ring dips (did 5 jumping dips, then rest of reps done with box)

Prior 1:
6x3 box squats (using bench)
built to 135

Prior 2:
5 sets of 3AMRAP
25 cal bike then AMRAP jumping squats (did 30 per round), then 2 min rest
 24m 32s
Workout Scaled
Greg Segui 11/15/2019 Premier Martial Arts/Grand River CrossFit 11/15/2019 5 rounds for time
10 Walking lunge steps -Front rack position 75/55lbs
30 Double unders

Post time!
Scale as needed.
 4m 31s
Performed as RX
Nyree Segui 11/15/2019 Premier Martial Arts/Grand River CrossFit 11/15/2019 5 rounds for time
10 Walking lunge steps -Front rack position 75/55lbs
30 Double unders

Post time!
Scale as needed.
 4m 59s
Performed as RX
Valerie Blyleven 11/15/2019 Premier Martial Arts/Grand River CrossFit 11/15/2019 5 rounds for time
10 Walking lunge steps -Front rack position 75/55lbs
30 Double unders

Post time!
Scale as needed.
 7m 22s
Performed as RX
Jonathan Schabruch 11/15/2019 Sheepdog CrossFit None AMRAP 12 minutes of:
30 Double-unders
10 Burpees
3 Bar Muscle-ups		 8 rounds 10 reps
Performed as RX
Steve Matteson 11/15/2019 PilotFit 12.3 18 min. AMRAP
15 Box jumps - 20"
12 Push press - 95 lb.
9 Toes-to-bar		 6 rounds 13 reps
Performed as RX
Reed Lyons 11/15/2019 PilotFit 12.3 18 min. AMRAP
15 Box jumps - 20"
12 Push press - 95 lb.
9 Toes-to-bar		 8 rounds 2 reps
Performed as RX
Laurie Hines 11/15/2019 Premier Martial Arts/Grand River CrossFit 11/15/2019 5 rounds for time
10 Walking lunge steps -Front rack position 75/55lbs
30 Double unders

Post time!
Scale as needed.
 4m 39s
Workout Scaled
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