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Athlete Date Sort Location Workout Name Description Results
Charles Drake 11/07/2019 Sheepdog CrossFit None 8 Minute AMRAP
200m Run
20 Wall Balls (20/14)
4 Minute Rest
8 Minute AMRAP
10/7 Cal Assault Bike
10 Burpee Box Jumps (24/20)
4 Minute Rest
8 Minute AMRAP
250m Row
20 Alternating SA DB Clean and Jerks (50/35) (from Ground)		 10 rounds 118 reps
Performed as RX
Seth Johnson 11/07/2019 Old City CrossFit Push Press Push Press 3-3-3 115-135-155 lbs
Performed as RX
Seth Johnson 11/07/2019 Old City CrossFit Grace 135 pound Clean and Jerk, 30 reps 5m 11s
Performed as RX
Gretchen P 11/07/2019 Sheepdog CrossFit None 30 pull-ups
20 calorie row
10 deadlifts at 145 lbs
20 dips
30 burpees		 15m 30s
Performed as RX
Daniel Qualmann 11/07/2019 Sheepdog CrossFit Cooper Test 1 Mile Walk/1.5 Mile Run
Max Push Ups
Max 1 Min Sit Ups
Vertical Leap
300m Run		 12m 46s
Performed as RX
Ankur Kataria 11/07/2019 District H CrossFit None Barbell Cycling:

5 sets - (3*2) Power Snatches/Snatches - 70% of 1RM
3*5 - Snatch grip high pull - 80% of 1RM
3 sets - (3*2) - Snatch Balance/OHS - 70% of 1RM		 95-115-95 lbs
Performed as RX
Chris Torrence 11/07/2019 Farm Fitness Double Trouble 7 Minute AMRAP

40 Walking Lunge (20 each leg)
10 Ring Push-Ups
100m Sprint

Immediately followed by

7 Minute AMRAP

10 Burpee Pull-Ups
40 Single-Unders
100m Sprint		 7 rounds 0 reps
Performed as RX
Eli Hines 11/07/2019 Farm Fitness Double Trouble 7 Minute AMRAP

40 Walking Lunge (20 each leg)
10 Ring Push-Ups
100m Sprint

Immediately followed by

7 Minute AMRAP

10 Burpee Pull-Ups
40 Single-Unders
100m Sprint		 7 rounds 0 reps
Performed as RX
Greg Segui 11/06/2019 Premier Martial Arts/Grand River CrossFit 11/06/2019 10min AMRAP:
10 Wall balls 20/14lbs
8 DB Snatch 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 6 rounds 0 reps
Performed as RX
Nyree Segui 11/06/2019 Premier Martial Arts/Grand River CrossFit 11/06/2019 10min AMRAP:
10 Wall balls 20/14lbs
8 DB Snatch 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 5 rounds 4 reps
Performed as RX
Valerie Blyleven 11/06/2019 Premier Martial Arts/Grand River CrossFit 11/06/2019 10min AMRAP:
10 Wall balls 20/14lbs
8 DB Snatch 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
Jonathan Schabruch 11/06/2019 Sheepdog CrossFit None 21-15-9 reps for time of:
Dumbbell Push Press
Calories, row

15-12-9 reps for time of:
Ring Dips, strict
Calories, row

12-10-8 reps for time of:
Pull-ups, chest-to-bar
Calories, row

*Rest 5 minutes between workouts.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 11m 00s
Performed as RX
Scott Anderson 11/06/2019 Sheepdog CrossFit None 20 min AMRAP:
5 power clean 145#
10 toes to bar
15 wall ball 20#		 8 rounds 0 reps
Performed as RX
Laurie Hines 11/06/2019 Premier Martial Arts/Grand River CrossFit 11/06/2019 10min AMRAP:
10 Wall balls 20/14lbs
8 DB Snatch 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 7 rounds 6 reps
Workout Scaled
Gretchen P 11/06/2019 Sheepdog CrossFit None 48 burpees

Then 3 rounds of:
10 pull-ups
10 Thrusters at 55 lbs
10 Deadlifts
800 merun

Then
48 sit-ups		 30m 12s
Performed as RX
Ankur Kataria 11/06/2019 District H CrossFit None Barbell Cycling

6 min EMOM:
5 hang power cleans

RX 155lbs/105lbs, RX+ 195lbs/125lbs

Scale options: 145lbs/105lbs, 135lbs/95lbs, 115lbs/75lbs, 95lbs/65lbs		 155 lbs
Performed as RX
Ankur Kataria 11/06/2019 District H CrossFit None Metabolic Conditioning

12min AMRAP:

15 Push Jerks (115/85)
30 Air Squats
60 Double Unders		 3 rounds 90 reps
Workout Scaled
Chris Torrence 11/06/2019 Farm Fitness None Alternating rounds with a partner:
10 AMRAP
200m row
12 thrusters (empty bar)
straight into
10 AMRAP
12 burpee over bar
12 OHS (empty bar)		 14 rounds 209 reps
Performed as RX
Eli Hines 11/06/2019 Farm Fitness None Alternating rounds with a partner:
10 AMRAP
200m row
12 thrusters (empty bar)
straight into
10 AMRAP
12 burpee over bar
12 OHS (empty bar)		 14 rounds 209 reps
Performed as RX
Ashley Ryll 11/06/2019 CFV 11.6.19 Sumo Deadlift
Build to heavy of 3s		 145 lbs
Performed as RX
Lauren Rasor 11/06/2019 None Annie modified 100-80-60-40-20
Single unders
40-40-30-20-10
V-ups/ sit ups		 12m 56s
Performed as RX
Jonathan Schabruch 11/05/2019 Sheepdog CrossFit None Run 1.5 miles 9m 30s
Performed as RX
Charles Drake 11/05/2019 Sheepdog CrossFit Cooper Test Run 1.5 Miles
Vertical Jump
Push ups (max)
Sit ups (max 1 min)
Run 300m		 10m 48s
Performed as RX
Scott Anderson 11/05/2019 Sheepdog CrossFit Cooper Test 1 mile walk
max pushup
1 min situp
vertical leap
300m sprint		 0m 58s
Performed as RX
karyn baxter 11/05/2019 Premier Martial Arts/Grand River CrossFit 11/05/2019 1-1/2 Back Squats
2-2-2-2-2-2-2-2

Squat, up 1/2 way, back down then up.

Post load!
 145 lbs
Performed as RX
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