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Athlete Date Sort Location Workout Name Description Results
Steve Matteson 11/01/2019 PilotFit Working 9 to 5 for 15 min. AMRAP in 15 min.
9 Kettlebell - 45
8 Wallball - 20
7 Burpees
6 Pullups
5 Hanging snatch - 75		 6 rounds 11 reps
Performed as RX
Reed Lyons 11/01/2019 PilotFit Working 9 to 5 for 15 min. AMRAP in 15 min.
9 Kettlebell - 45
8 Wallball - 20
7 Burpees
6 Pullups
5 Hanging snatch - 75		 6 rounds 0 reps
Performed as RX
Michelle Bishop 11/01/2019 Crossfit NCR None Crossfit open 20.4 (Rx version for 55+)
30 box stepups
15 clean and jerks (65)
30 box stepups
15 C&J (75)
30 box stepups
10 C&J (95)
30 stepups with 14 lb ball
10 clean and jerk (105)
30 stepups with 14 lb ball--this is as far as I got (200 reps)
5 C&J (125)
30 stepups with ball
5 C&J (145)		 200 reps
Performed as RX
Ankur Kataria 11/01/2019 District H CrossFit None Agility Work

All athletes start facing the District H wall with right foot on starting line, on 3 2 1 Go..

Sprint 40ft forward, past cone and turn 180 degrees 2 burpees and sprint back to starting line, shuffling backwards 40ft to cone, 2 burpees then sprint to starting line to finish.

Athletes will perform drill 4 total times, twice with right foot on starting line facing the District H wall and twice with left foot on starting line facing the right

fastest time recorded		 0m 18s
Performed as RX
Ankur Kataria 11/01/2019 District H CrossFit None AMRAP 12:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)		 6 rounds 16 reps
Workout Scaled
Chris Torrence 11/01/2019 Farm Fitness None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 14m 30s
Performed as RX
Eli Hines 11/01/2019 Farm Fitness None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 14m 30s
Performed as RX
Ashley Ryll 11/01/2019 CFV 20.4 30 box jumps
15 clean and jerks, 65 | 95 lb. 30 box jumps
15 clean and jerks, 85 | 135 lb. 30 box jumps
10 clean and jerks, 115 | 185 lb. 30 single-leg squats
10 clean and jerks, 145 | 225 lb. 30 single-leg squats
5 clean and jerks, 175 | 275 lb. 30 single-leg squats
5 clean and jerks, 205 | 315 lb.
20-in. box 24-in. box
Time cap: 20 minutes

20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.		 162 reps
Workout Scaled
Jonathan Schabruch 10/31/2019 Sheepdog CrossFit None 10 down to 1 reps for time of:
Pull-ups, strict
Shoulder Press
Box Jumps, 24"/20"

For the press, choose a loading you can do at least 7 reps with when fresh.		 14m 50s
Performed as RX
Daniel Qualmann 10/31/2019 Sheepdog CrossFit None 3 Partner Team- 18 Min Total

P1- 250 Cal Row
P2- 5 Medicine Ball Squat, then 1 Burpee
P3- Plank

Switch Every 2 Min

*Team Total Burpee is Score*		 64 reps
Performed as RX
Ankur Kataria 10/31/2019 District H CrossFit None ReBOOT Class

1 round for time:

800m run
30 Love Taps over med ball (20lbs/14lbs)
30 Wall Balls
400m run
30 Med Ball Sit Ups (20lbs/14lbs)
30 Wall Balls
800m run
30 Russian Twists w wall ball (20/14lbs)
30 Wall Balls		 18m 18s
Performed as RX
Ankur Kataria 10/31/2019 District H CrossFit None Barbell Cycling:

5 sets - 3 Squat Cleans + 2 Front Squats - 70 to 75% of 1RM (Clean)

3 sets - 5 Clean Deadlifts - 90% of 1RM Clean

3 sets - 10 OHS with clean grip		 125-175-45 lbs
Performed as RX
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
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