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Athlete Date Sort Location Workout Name Description Results
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
Greg Segui 11/02/2019 Premier Martial Arts/Grand River CrossFit 11/02/2019 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
Compare to Nov 8, 2014
Scale as needed.		 16 rounds 0 reps
Performed as RX
Nyree Segui 11/02/2019 Premier Martial Arts/Grand River CrossFit 11/02/2019 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
Compare to Nov 8, 2014
Scale as needed.		 12 rounds 3 reps
Performed as RX
Valerie Blyleven 11/02/2019 Premier Martial Arts/Grand River CrossFit 11/02/2019 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
Compare to Nov 8, 2014
Scale as needed.		 9 rounds 25 reps
Performed as RX
Charles Drake 11/02/2019 Sheepdog CrossFit None
A) E2MOM for 10 Min
10 front squats @ 60%

B) 15 min AMRAP
30 DU's
20 Goblet Squats 70/50
10 T2B		 06 rounds 18 reps
Workout Scaled
Michelle Bishop 11/02/2019 crossfit ncr 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 rds + 4 OHS		 14 rounds 16 reps
Performed as RX
Michelle Bishop 11/02/2019 crossfit ncr None spin workout
5' wu
then 5 rds
5' at D3-4 (with watts btwn 150-170)
2' rest

cooldown
total approx 16 k		 16.00 km
Performed as RX
Laurie Hines 11/02/2019 Premier Martial Arts/Grand River CrossFit 10/31/2019 Tabata Run or Row
2x 4min (20sec:10sec)
2min Rest between

Post total distance!
 2,800 m
Performed as RX
Ankur Kataria 11/02/2019 District H CrossFit None n Teams of 3
For Time:
80-70-60-50-40: Calorie Row
30-40-50-60-70: Calorie Bike

Break up work as needed between 3 athletes.

All 3 athletes will run 200m together once a round is completed.

Example: Complete 80cal on the rower, then 30 cals on the bike, all 3 athletes run 200m before beginning 70 cal row

Time Cap: 45 minutes		 39m 00s
Performed as RX
Valerie Blyleven 11/01/2019 Premier Martial Arts/Grand River CrossFit 11/01/2019 Jelly Belly
5 rounds of
20 Sit-ups
20 Wall Balls 20/14lbs

Post time!
Scale as needed.		 8m 10s
Performed as RX
Jonathan Schabruch 11/01/2019 Sheepdog CrossFit None Front Squat
2-3-5-10-2-3-5-10

*The intent is to use the loading you choose for the sets of 10 for the entire workout.		 185-185-185-185-185-185-185-185 lbs
Performed as RX
Charles Drake 11/01/2019 Sheepdog CrossFit Crossfit Open 20.4 For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes
 173 reps
Workout Scaled
Scott Anderson 11/01/2019 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 10 rounds 17 reps
Performed as RX
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