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Athlete Date Sort Location Workout Name Description Results
Gretchen P 11/11/2019 Sheepdog CrossFit None 5 min
50 goblet squats
AMRAP burpees

Rest 2 min

5 min
50 sit-ups
AMRAP KB swings

Rest 2 min

5 min
50 box jumps
AMRAP lunges

Rest 2 min

5 min
50 dumbbell thrusters
AMRAP situps
Score is total of AMRAP movements		 82 reps
Performed as RX
Chris Torrence 11/11/2019 Farm Fitness Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 18m 26s
Performed as RX
Eli Hines 11/11/2019 Farm Fitness Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 16m 21s
Performed as RX
Ashley Ryll 11/11/2019 CFV Armistice 11:00 AMRAP
11 power cleans
11 lateral burpees
19 deadlifts
18 pull-ups		 1 rounds 49 reps
Workout Scaled
Charles Drake 11/10/2019 Sheepdog CrossFit None
Helen (15 Minute Cap)

3 Rounds for Time:

400m Run

21 American KB Swings (50/35)

12 Pull-ups		 12m 17s
Performed as RX
Gretchen P 11/10/2019 Sheepdog CrossFit None 3 mile run with weight vest 30m 10s
Performed as RX
Charles Drake 11/09/2019 Sheepdog CrossFit None 20 Min AMRAP

Run 400M
21 Wall Balls @20
12 OHSQ @95		 05 rounds 1 reps
Performed as RX
Laurie Hines 11/09/2019 Premier Martial Arts/Grand River CrossFit 11/09/2019 "Christine"
3 rounds for time of:
Row 500m
12 Deadlifts @ bodyweight
21 Box Jumps 24/20"

Post time!
 14m 43s
Workout Scaled
Gretchen P 11/09/2019 Sheepdog CrossFit None 21 pullups
21 bench press
21 triceps

then 15, then 9		 15m 00s
Performed as RX
Rick Hill 11/09/2019 Premier Martial Arts/Grand River CrossFit 11/09/2019 "Christine"
3 rounds for time of:
Row 500m
12 Deadlifts @ bodyweight
21 Box Jumps 24/20"

Post time!
 13m 34s
Performed as RX
Rick Hill 11/09/2019 Premier Martial Arts/Grand River CrossFit 11/09/2019 "Christine"
3 rounds for time of:
Row 500m
12 Deadlifts @ bodyweight
21 Box Jumps 24/20"

Post time!
 13m 34s
Performed as RX
Ashley Ryll 11/09/2019 Cfv 20.5 40 pull ups
80 cal row
120 wall balls		 18m 57s
Workout Scaled
Greg Segui 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/08/2019 10min AMRAP:
5 pull-ups
10 Burpees
15 Double unders

Post rounds and reps!
Scale as needed.
 8 rounds 13 reps
Performed as RX
Nyree Segui 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/08/2019 10min AMRAP:
5 pull-ups
10 Burpees
15 Double unders

Post rounds and reps!
Scale as needed.
 6 rounds 15 reps
Performed as RX
Valerie Blyleven 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/08/2019 10min AMRAP:
5 pull-ups
10 Burpees
15 Double unders

Post rounds and reps!
Scale as needed.
 5 rounds 9 reps
Performed as RX
Fiona Alford 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/09/2019 "Christine"
3 rounds for time of:
Row 500m
12 Deadlifts @ bodyweight
21 Box Jumps 24/20"

Post time!
 19m 39s
Workout Scaled
Charles Drake 11/08/2019 Sheepdog CrossFit CrossFit Open 20.5 20 min time cap

40 muscle ups
80 cal row
120 wall balls

Partition as necessary 		223 reps
Workout Scaled
Scott Anderson 11/08/2019 Sheepdog CrossFit 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.		 1 reps
Performed as RX
Laurie Hines 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/08/2019 10min AMRAP:
5 pull-ups
10 Burpees
15 Double unders

Post rounds and reps!
Scale as needed.
 6 rounds 4 reps
Workout Scaled
Daniel Qualmann 11/08/2019 Sheepdog CrossFit None 3 Rounds for Time:

10 Cal Row
20 HR Push Ups
20 Sit Ups
20 KB Swings 50#		 8m 28s
Performed as RX
Ankur Kataria 11/08/2019 District H CrossFit None Back Squat 4x3

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

Aiming for 80 to 85% of 1RM for all 3 sets but aim to add 5 to 10lbs from previous 3rep session.
Weight remains the same for all 3 sets.
 285 lbs
Performed as RX
Ankur Kataria 11/08/2019 District H CrossFit None Metabolic Conditioning

5 rounds for time:
4 Power Snatches (155lbs/95lbs)
6 Box Jump Overs (24in/20in)
8 HSPU		 7m 35s
Workout Scaled
Chris Torrence 11/08/2019 Farm Fitness CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min		 36m 45s
Performed as RX
Eli Hines 11/08/2019 Farm Fitness CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min		 36m 45s
Performed as RX
Jonathan Schabruch 11/07/2019 Sheepdog CrossFit None Deadlift
5-5-5-5-5

Tempo
Eccentric (descent): 5 seconds
Pause (bottom): 2 second
Concentric (ascend): 5 seconds
Pause (top): 2 seconds		 225-225-225-225-225 lbs
Performed as RX
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