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Athlete Date Sort Location Workout Name Description Results
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
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
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