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Athlete Date Sort Location Workout Name Description Results
Eric H 10/31/2019 Farm Fitness Invictus 171101 In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24/20)
10 Overhead Squats (115/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.		 36m 57s
Workout Scaled
Chris Torrence 10/31/2019 Farm Fitness Invictus 171101 In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24/20)
10 Overhead Squats (115/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.		 36m 57s
Workout Scaled
Eli Hines 10/31/2019 Farm Fitness Invictus 171101 In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24/20)
10 Overhead Squats (115/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.		 36m 57s
Workout Scaled
Greg Segui 10/30/2019 Premier Martial Arts/Grand River CrossFit 10/30/2019 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs

Post time!
Scale as needed.

 3m 01s
Performed as RX
Nyree Segui 10/30/2019 Premier Martial Arts/Grand River CrossFit 10/30/2019 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs

Post time!
Scale as needed.

 3m 10s
Performed as RX
Charles Drake 10/30/2019 Sheepdog CrossFit HalloWOD- Partner Workout
35 Minute AMRAP

400m Run
100 Wall Ball 20/14
400m Run
100 Toes to Bar
400m Run
100 KB Head Cutters (50/35)
400m Run
100 SA DB Thrusters (50/35)
400m Run
100 Burpee

-Reps are split between partners.		 521 reps
Performed as RX
Paul Greenhalgh 10/30/2019 Premier Martial Arts/Grand River CrossFit 10/30/2019 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs

Post time!
Scale as needed.

 2m 35s
Performed as RX
Reed Lyons 10/30/2019 PilotFit 20.3 21-15-9
1st Round
Deadlift - 185 lbs.
Overhead press - 95 lbs.
2nd Round
Deadlift - 255 lbs.
10 HSPU		 112 reps
Performed as RX
Michelle Bishop 10/30/2019 Crossfit NCR None Skill:
10 AMRAP (alternating with a partner)
5 sandbag over shoulder + 100 ft sandbag carry (used 70 lb sandbag)

WOD:
4 rds - 1 min at each station:
KB swings (35)
bike for cal
GHD situps
wallballs (14)
rest
able to do this one Rx including GHD situps and wallballs
 269 reps
Performed as RX
Laurie Hines 10/30/2019 Premier Martial Arts/Grand River CrossFit 10/30/2019 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs

Post time!
Scale as needed.

 3m 31s
Workout Scaled
Gretchen P 10/30/2019 Sheepdog CrossFit None 21-15-9
Burpees
KB swings at 25 lbs
weighted sit ups

Then
30 snatch squats at 25 lbs

Then
10 bench press

Then
Elliptical 		20m 00s
Performed as RX
Ankur Kataria 10/30/2019 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, weight remains the same for all 3 sets.

Refer to previous back squat session with sets of 3 for comparison		 275 lbs
Performed as RX
Eli Hines 10/30/2019 Farm Fitness None 2 Partner Team WOD:
One person runs 200m while the other works on the following :

100 Wallballs @ 20#
75 Situps w/20# MedBall
50 Thrusters @ 45#
25 Knees to Elbow		 12m 21s
Performed as RX
Jonathan Schabruch 10/29/2019 Sheepdog CrossFit None For time:
35 Deadlifts, 225/155
35 Burpees, bar-facing
35m Dumbbell Lunge
35 Ring Dips

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 8m 44s
Performed as RX
Charles Drake 10/29/2019 Sheepdog CrossFit None 10 Minute Warm-up to 90% on Floor Press
Every 2.5 Minutes x 10 Minutes
2 Floor Press
3 Weighted Pull-ups

12 Minute AMRAP
21 DB Push Press (50/35)
12 Pull-ups
6 Lateral Burpee Over DB		 05 rounds 0 reps
Workout Scaled
Scott Anderson 10/29/2019 Sheepdog CrossFit None 50-40-30-20-10 reps for time of:

Row (calories)
Thrusters

35 lb. 45 lb.		 21m 50s
Performed as RX
Michelle Bishop 10/29/2019 Crossfit NCR None Spin Class
approx 22k
10 x
45 sec D5 sit (200-250 watts)
15 sec rest
45 sec D10 stand approx 60 rpm
15 sec rest
45 sec D1 sprint 90 rpm
75 sec rest		 40m 00s
Performed as RX
Michelle Bishop 10/29/2019 crossfit ncr None Strength:
10-8-6-4-2 strict press from rack
built to 70 (did 10-8-6 at 55 to keep back from arching)

WOD:
9 AMRAP
3-6-9-12-15-18
strict press--started at 55, but at set of 12 was getting too difficult to do more than 2 at at time, so stripped to empty bar
T2B (did high knee raises)

got to set of 18 (9 of 18 knee raises)		 117 reps
Workout Scaled
Seth Johnson 10/29/2019 Old City CrossFit Back Squat Back Squat 5-5-5-5-5 295-295-295-295-295 lbs
Performed as RX
Daniel Qualmann 10/29/2019 Sheepdog CrossFit None 50-40-30-20-10:

Double Unders
Thrusters 45#		 21m 42s
Performed as RX
Ankur Kataria 10/29/2019 District H CrossFit None 8 min EMOM

Odd - RX 8 HSPU
Even - RX 2 wall walks

Scaled athletes:
Odd - HSPU with 1 to 3 mats, 8 pike push ups, 8 strict DB presses
Even - 1 to 2 wall walks		 40 reps
Workout Scaled
Ankur Kataria 10/29/2019 District H CrossFit None Metabolic Conditioning

12min AMRAP
15 Pull ups
5 Lateral Hop Burpees
10 Overhead Squats (115/75)

Scoring: Rounds + Reps		 3 rounds 23 reps
Workout Scaled
Chris Torrence 10/29/2019 Farm Fitness None 3 Rounds
1 minute Air Squats
1 minute Push Ups
1 minute Sit Ups
1 minute Jumping Jacks (3ct)
1 minute REST 		344 reps
Performed as RX
Chris Torrence 10/29/2019 Farm Fitness None 1 Minute of each:
Barbell Push Press, max reps
Knees-to-elbows, max reps
Barbell Front Squats, max reps

Rest 3 minutes, repeat.
Rest 3 minutes, repeat.

Men: 95# Barbell
Women: 45# Barbell		 158 reps
Performed as RX
Eli Hines 10/29/2019 Farm Fitness None 1 Minute of each:
Barbell Push Press, max reps
Knees-to-elbows, max reps
Barbell Front Squats, max reps

Rest 3 minutes, repeat.
Rest 3 minutes, repeat.

Men: 95# Barbell
Women: 45# Barbell		 177 reps
Performed as RX
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