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Athlete Date Sort Location Workout Name Description Results
Eli Hines 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 		360 reps
Performed as RX
Lauren Rasor 10/29/2019 None Kutschbach Modified Alternating back squat and clean & jerk
Back squat 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Clean & Jerk 5, 4, 3, 2, 1, 1, 2, 3, 4, 5		 14m 41s
Workout Scaled
Greg Segui 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 8 rounds 5 reps
Performed as RX
Nyree Segui 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 14 reps
Performed as RX
Valerie Blyleven 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 0 reps
Performed as RX
Jonathan Schabruch 10/28/2019 Sheepdog CrossFit None 1 Minute of each:
Dumbbell Push Press, max reps
Knees-to-elbows, max reps
Dumbbell Front Squats, max reps

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

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 173 reps
Performed as RX
Jen Priestman 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 0 reps
Performed as RX
Scott Anderson 10/28/2019 Sheepdog CrossFit Matthew birthday WOD 2019 5 Rounds:
10 Clean and Jerks 95#
20 Pullups		 18m 16s
Performed as RX
Paul Greenhalgh 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 9 rounds 0 reps
Performed as RX
karyn baxter 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 11 reps
Performed as RX
Toni Smith 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 10 reps
Performed as RX
Toni Smith 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 10 reps
Performed as RX
Michelle Bishop 10/28/2019 Crossfit NCR None Spin class
6x
500m @D5 and watts near 280 (lol)
500m @D10
rest 4min

5min at 180 watts (approx at D1-3)

approx 45 min spin		 45m 00s
Performed as RX
Michelle Bishop 10/28/2019 crossfit ncr None Strength:
build to a heavy 1 rep power snatch--built to 80

16 EMOM
3 x hang power snatch at 85% of above--65
10-15 pullups -- I did ring rows (meant to be unbroken)		 16m 00s
Workout Scaled
Laurie Hines 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 6 rounds 1 reps
Workout Scaled
Gretchen P 10/28/2019 Sheepdog CrossFit None 3x
20 lunges with 20 lb dumbbells
40 single arm rows with 20 lb dumbbells
15 triceps extensions
Then
30 bench presses with dumbbells
30 push presses with dumbbells		 20m 00s
Performed as RX
Daniel Qualmann 10/28/2019 Sheepdog CrossFit None 5 Rounds for Time:

10 Clean and Jerk 95#
20 Pull Ups		 25m 34s
Performed as RX
Rick Hill 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 9 rounds 5 reps
Performed as RX
Eric H 10/28/2019 Farm Fitness Deck of Death Teams of three moving through a deck of cards for 20 minutes. Re-shuffle after running through the deck.

Number cards are the number showing. Face cards = 10. Aces = 11. Joker = 400m team run. "Ace Standard Poker" = 21 burpees.

Spades - pull-ups
Hearts - 95# thrusters
Clubs - 24" box jumps
Diamonds - Wall ball		 67 rounds 0 reps
Performed as RX
Chris Torrence 10/28/2019 Farm Fitness Deck of Death Teams of three moving through a deck of cards for 20 minutes. Re-shuffle after running through the deck.

Number cards are the number showing. Face cards = 10. Aces = 11. Joker = 400m team run. "Ace Standard Poker" = 21 burpees.

Spades - pull-ups
Hearts - 95# thrusters
Clubs - 24" box jumps
Diamonds - Wall ball		 67 rounds 0 reps
Performed as RX
Eli Hines 10/28/2019 Farm Fitness Deck of Death Teams of three moving through a deck of cards for 20 minutes. Re-shuffle after running through the deck.

Number cards are the number showing. Face cards = 10. Aces = 11. Joker = 400m team run. "Ace Standard Poker" = 21 burpees.

Spades - pull-ups
Hearts - 95# thrusters
Clubs - 24" box jumps
Diamonds - Wall ball		 67 rounds 0 reps
Performed as RX
Ashley Ryll 10/28/2019 CFV 10.28.19 7:00 AMRAP
10 OHS
10 box jumps
10 pull-ups (C2B)		 3 rounds 14 reps
Workout Scaled
Lauren Rasor 10/28/2019 None 9/6/19 Zone AMRAP x12
200m run
20 KB goblet squat (20#)
100 single unders

rest 3 min

EMOM x12
Min 1: 12 cal bike
Min 2: 20 sit ups
Min 3: 15 DB push press
 386 reps
Performed as RX
Jeff Draper 10/28/2019 Home 10/28/19 3 Rounds
1 minute Air Squats
1 minute Push Ups
1 minute Sit Ups
1 minute Jumping Jacks
1 minute REST 		3 rounds 0 reps
Performed as RX
Gretchen P 10/27/2019 Sheepdog CrossFit None 20 sit-ups
30 dumbbell snatches with 25 lbs dumbbells
40 weighted step-ups with 25 lb dumbbells
30 sit-ups
20 dumbbell snatches with 25 lbs dumbbells		 20m 00s
Performed as RX
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