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

Post heaviest load!
 130 lbs
Performed as RX
Jonathan Schabruch 11/12/2019 Sheepdog CrossFit None Every 2 minutes for 30 minutes:
1 Power Clean		 205-215-215-215-215-215-215-215-215f-205-215-215-215-215-215 lbs
Performed as RX
Michelle Bishop 11/12/2019 Crossfit NCR None death by unbroken hang power cleans--85
got to round of 12 and dropped bar, finished round but no further

WOD:
3x500m row (teams of 3); 1:2 rest
1:56; 1:57; 1:58
pleased with my times!		 20m 00s
Performed as RX
Robert Greer 11/12/2019 RifTribe 11122019 10! of:
KB swings (53/35)
Box Jumps (24"/20")

8 min time cap		 6m 04s
Performed as RX
Seth Johnson 11/12/2019 Old City CrossFit Bench Press Bench Press 10-10-10 135-165-185 lbs
Performed as RX
Seth Johnson 11/12/2019 Old City CrossFit 4 RFT 200m run
10 KB thrusters (53/35)
10 KB snatches (53/35)
*Alternate arms each round		 13m 24s
Workout Scaled
Gretchen P 11/12/2019 Sheepdog CrossFit None 30 min partner workout
20 burpee pull-ups
50 m bear crawl
20 thrusters 		7 rounds 7 reps
Performed as RX
Ankur Kataria 11/12/2019 Mousetrap Fitness None Metcon (3 Rounds for time)

35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)

-Rest 2:00 b/t Sets-

22:00 Cap!		 19m 33s
Performed as RX
Eric H 11/12/2019 Farm Fitness None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 12 rounds 11 reps
Performed as RX
Chris Torrence 11/12/2019 Farm Fitness None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 15 rounds 0 reps
Performed as RX
Eli Hines 11/12/2019 Farm Fitness None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 15 rounds 0 reps
Performed as RX
Lauren Rasor 11/12/2019 None Wood 3 rds
400m run
10 burpee box jumps
10 sumo deadlift high pull (65#)
10 thrusters (65#)
Rest 1 min		 18m 11s
Performed as RX
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