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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 11/14/2019 Premier Martial Arts/Grand River CrossFit 11/12/2019 Power Clean
3-3-2-2-1-1-1

Post heaviest load!
 127 lbs
Performed as RX
Jonathan Schabruch 11/14/2019 Sheepdog CrossFit Open Workout 20.4 For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

20-in. box 24-in. box		 21m 19s
Performed as RX
Scott Anderson 11/14/2019 Sheepdog CrossFit None 30 minute AMRAP (2 Partner Team):
P1- Run 400 or Row 500m
P2- work on the following:
5 Chest to Bar Pullups
10 Thrusters 75#
15 KB Swings 55#

Switch at the end of each row/run. Each completed row/run counts as 1 round toward total score.
 22 rounds 20 reps
Performed as RX
Michelle Bishop 11/14/2019 Crossfit NCR None Skill
5 rds x 10 from the rack front rack lunges (built to 70 and found it tough)

WOD:
20 AMRAP
10 burpees to a target
20 lunges with a plate overhead (started with 25 but found it super hard so did 15 lbs
50' bear crawl
10 box jumps (20)
did 4 rds plus 25' bear crawl

Found this super hard today-might be due my back being sore from bent over rows yesterday--back very sore!		 235 reps
Workout Scaled
Andrew Shum 11/14/2019 RifTribe None Every 4 minutes for 6 rounds (24 min)

4-C2B pull-ups
8-Deadlifts
12-OTB Burpees

Weight for dead-lifts
205lb/135lb
*record slowest time
 3m 10s
Workout Scaled
Laurie Hines 11/14/2019 Premier Martial Arts/Grand River CrossFit 11/14/2019 Run or Row
6x200m
1min rest between.

Post fastest interval!
 0m 46s
Performed as RX
Gretchen P 11/14/2019 Sheepdog CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees		 32m 00s
Performed as RX
Daniel Qualmann 11/14/2019 Sheepdog CrossFit None 30 minute AMRAP (2 Partner Team):
P1- Run 400 or Row 500m
P2- work on the following:
5 Chest to Bar Pullups
10 Thrusters 75#
15 KB Swings 55#

Switch at the end of each row/run. Each completed row/run counts as 1 round toward total score.
 19 rounds 0 reps
Performed as RX
Chris Torrence 11/14/2019 Farm Fitness None 2 partner team:
17 minutes (split work as desired)
60 Deadlifts @ 135#
30 Burpees
60 Front Squats @ 135#
30 Burpees
60 Push Presses @ 135#
30 Burpees
As many Clean and Jerks @ 135# as possible in the remaining time.		 30 reps
Workout Scaled
Eli Hines 11/14/2019 Farm Fitness None 2 partner team:
17 minutes (split work as desired)
60 Deadlifts @ 135#
30 Burpees
60 Front Squats @ 135#
30 Burpees
60 Push Presses @ 135#
30 Burpees
As many Clean and Jerks @ 135# as possible in the remaining time.		 30 reps
Workout Scaled
Greg Segui 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Nyree Segui 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 9 rounds 5 reps
Performed as RX
Teresa Culver 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 9 rounds 7 reps
Performed as RX
Jen Priestman 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 10 rounds 6 reps
Workout Scaled
Toni Smith 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 11 rounds 8 reps
Performed as RX
Sheryl Ferris-Little 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 9 rounds 3 reps
Workout Scaled
Michelle Bishop 11/13/2019 Crossfit NCR None 3 rounds:
1000m bike (took approx 2 min each time)
then AMRAP pike pushups on 20 inch box
3 min rest
did 18 pushups (hard to do after being gassed on bike)

5 min AMRAP
bent over row with barbell (35)
key is to stay bent over for the entire 5 min; drop bar and use pipe in its place when fatigued; very hard; back blows up

Priority work:
banded pullups (purple band): 6 rds of 4-6 strict pullups		 18 reps
Workout Scaled
Matt Lyle 11/13/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 18m 08s
Performed as RX
Laurie Hines 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 9 rounds 8 reps
Workout Scaled
Seth Johnson 11/13/2019 Old City CrossFit 24 min AMRAP Partner wod

15/12 cal Row
8 Box jumps (24/20)
4 Devils Press (50/35)		 11 rounds 15 reps
Workout Scaled
Gretchen P 11/13/2019 Sheepdog CrossFit None 20 min

2 rounds of Cindy
5 pull-ups
10 pushups
15 squats

Then
1 round of DT:
12 deadlifts
9 hang cleans
6 push jerks		 2 rounds 27 reps
Performed as RX
Eric H 11/13/2019 Farm Fitness Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 34m 16s
Performed as RX
Chris Torrence 11/13/2019 Farm Fitness Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 27m 50s
Performed as RX
Lauren Rasor 11/13/2019 None 21-15-9 21-15-9

Back squat (75#)
Burpees
Bike cals		 13m 13s
Workout Scaled
Valerie Blyleven 11/12/2019 Premier Martial Arts/Grand River CrossFit 11/12/2019 Power Clean
3-3-2-2-1-1-1

Post heaviest load!
 110 . lbs
Performed as RX
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