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Athlete Date Sort Location Workout Name Description Results
Sylvain Tessier 11/19/2019 None Sly's Workout 2 Plank - 2 breaks (3 min)
Bird dog - 65 (3 min)
Lying hip raises - 65 (3 min)
Push ups - 30 (1 min)		 158 reps
Performed as RX
Gretchen P 11/19/2019 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 25m 00s
Workout Scaled
Daniel Qualmann 11/19/2019 Sheepdog CrossFit None 21-15-9

Bench Press 185#
Squat Clean 135#		 22m 55s
Workout Scaled
Ankur Kataria 11/19/2019 District H CrossFit None Back Squat 4x2

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

Aim to add 5 to 10lbs from the previous week
90 to 95% of 1RM
All sets at the same weight		 305 lbs
Performed as RX
Ankur Kataria 11/19/2019 District H CrossFit None Metabolic Conditioning

AMRAP 5:
40 Burpees (Buy In)
Max Wallballs (20/14)

Rest 3 Minutes

AMRAP 5:
40 Wallballs (20/14) (Buy In)
Max Burpees

Scoring: Rep		 66 reps
Performed as RX
Chris Torrence 11/19/2019 Farm Fitness None 15 Minute AMRAP:
Ascending ladder (2 reps, 4 reps, 6, 8, etc)
Kettlebell swings (53/35)
Burpee box jump overs (24/20")		 8 rounds 26 reps
Performed as RX
Eli Hines 11/19/2019 Farm Fitness None 15 Minute AMRAP:
Ascending ladder (2 reps, 4 reps, 6, 8, etc)
Kettlebell swings (53/35)
Burpee box jump overs (24/20")		 8 rounds 31 reps
Performed as RX
Greg Segui 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.		 168 reps
Performed as RX
Nyree Segui 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.		 138 reps
Performed as RX
Valerie Blyleven 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.		 173 reps
Performed as RX
Scott Anderson 11/18/2019 Sheepdog CrossFit None 20 minute AMRAP:
3-6-9-12...
Power snatch 75#
Bar facing burpees		 130 reps
Performed as RX
Paul Greenhalgh 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.		 212 reps
Performed as RX
Toni Smith 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.		 194 reps
Performed as RX
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
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