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Athlete Date Sort Location Workout Name Description Results
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
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
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