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Athlete Date Sort Location Workout Name Description Results
Toni Smith 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!
 135 lbs
Performed as RX
Laurie Hines 11/05/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 43s
Workout Scaled
Laurie Hines 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!
 80 lbs
Performed as RX
Seth Johnson 11/05/2019 Old City CrossFit 5 RFT 50 double unders
5 Bear complex (135/95)		 22m 18s
Workout Scaled
Gretchen P 11/05/2019 Sheepdog CrossFit None 30 cleans
30 pull-ups
30 deadlifts
30 push-ups
30 box jumps
30 kb swings
30 T2B
30 squats
30 double unders
30 sit-ups
30 burpees		 30m 31s
Performed as RX
Daniel Qualmann 11/05/2019 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 19s
Performed as RX
Chris Torrence 11/05/2019 Farm Fitness None 4 Rounds:
3 minutes to complete
20 Calorie Row
10 KB Swings @ 55#
16 Snatches @ 75#
Max burpees in remaining time (total burpees from all 4 Rounds is score)

Rest 1 minute between rounds		 2 reps
Performed as RX
Eli Hines 11/05/2019 Farm Fitness None 4 Rounds:
3 minutes to complete
20 Calorie Row
10 KB Swings @ 55#
16 Snatches @ 75#
Max burpees in remaining time (total burpees from all 4 Rounds is score)

Rest 1 minute between rounds		 3 reps
Performed as RX
Greg Segui 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 12s
Performed as RX
Nyree Segui 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 50s
Performed as RX
Valerie Blyleven 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 56s
Performed as RX
Charles Drake 11/04/2019 Sheepdog CrossFit None 5 Rounds for time:

400m Run
15 95lb OHSQ
10 pull-ups 		18m 32s
Performed as RX
Scott Anderson 11/04/2019 Sheepdog CrossFit None 4 Rounds:
3 minutes to complete
20 calorie row
10 KB Swings 55#
16 DB snatch 50#
Max burpees (total burpees is score)

Rest 1 minute between rounds		 17 reps
Performed as RX
Toni Smith 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 11s
Performed as RX
Steve Matteson 11/04/2019 PilotFit 20s and Runs 20 Sit ups
200 m.
20 Kettlebell
400 m.
20 Wallball
800 m.
20 Wallball
400 m.
20 Kettlebell
200 m.
20 Sit ups		 14m 43s
Performed as RX
Darren Madill 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 43s
Performed as RX
Seth Johnson 11/04/2019 Old City CrossFit Hang Snatch Hang Snatch 2-2-2 115-135-140 lbs
Performed as RX
Seth Johnson 11/04/2019 Old City CrossFit Deadlift Deadlift 8-8-8 135-225-315 lbs
Performed as RX
Gretchen P 11/04/2019 Sheepdog CrossFit 20.4 20 min cap
30 Box Jumps
15 clean and jerks at 35 lbs
30 Box Jumps
15 clean and jerks at 55 lbs
30 box jumps
15 clean and jerks at 75 lbs
30 step ups with 14 lb ball		 127 reps
Performed as RX
Daniel Qualmann 11/04/2019 Sheepdog CrossFit None 21-15-9
Dumbbell Push-Press
Cal Row
-5 min rest-
15-12-9
Dips
Cal Row
-5 min rest-
12-10-8
Chest 2 Bar Pull Ups
Cal Row		 27m 09s
Performed as RX
Ankur Kataria 11/04/2019 District H CrossFit None Thruster 3x1

Thruster for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep

Take 3 attempts at a 1 rep max Thruster. Take small jumps, 5lb increments. Use fractional plates if needed

Warm up attempts should look like:
Empty barbell x 8
40% x 5 80% x 2
50% x 3 90% x 1
60% x 2 95% x 1
70% x 2 1st attempt		 185 lbs
Performed as RX
Ankur Kataria 11/04/2019 District H CrossFit None Metabolic Conditioning

Complete 1 round for time:
100 wall balls
10 ring/bar muscle ups
400m run		 9m 07s
Workout Scaled
Chris Torrence 11/04/2019 Farm Fitness Cindy's Douchbag Cousin 20min AMRAP:

7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!		 9 rounds 17 reps
Workout Scaled
Eli Hines 11/04/2019 Farm Fitness Cindy's Douchbag Cousin 20min AMRAP:

7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!		 10 rounds 31 reps
Workout Scaled
Charles Drake 11/03/2019 Sheepdog CrossFit None 14 Min AMRAP

21 Wall Balls 20/14
15 Goblet Squats 50/35
9 Box Jump overs 24/20

7 Min Rest

14 Min AMRAP

21 DB Hang Snatches 35/25
15 Pull ups
9 Cal Row		 8 rounds 53 reps
Performed as RX
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