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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 10/26/2019 Premier Martial Arts/Grand River CrossFit 10/26/2019 3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time

Post time!
Scale as needed.
 9m 49s
Performed as RX
Valerie Blyleven 10/26/2019 Premier Martial Arts/Grand River CrossFit 10/26/2019 3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time

Post time!
Scale as needed.
 10m 27s
Performed as RX
Paul Greenhalgh 10/26/2019 Premier Martial Arts/Grand River CrossFit 10/26/2019 3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time

Post time!
Scale as needed.
 9m 40s
Performed as RX
Michelle Bishop 10/26/2019 Crossfit NCR None 30 min cap
with a partner (Cecile)
200 power cleans (85)--Rx was 95
200 wall balls (10)--Rx was 14
200 toes to rings
very tough wod!
we completed 131 toes to rings (Cecile did more of these than I did)
I was sore for 2 days after this
the volume of power cleans at 85 killed me for the rest of the wod		 531 reps
Workout Scaled
Ankur Kataria 10/26/2019 District H CrossFit None Metabolic Conditioning

AMRAP 20:

30 AbMat Sit-ups
3 Rope Climbs
100 Meter Waiters/Single Arm OH Carry (KB or DB, 50/53lbs for men, 35/30lbs for women)		 5 rounds 28 reps
Workout Scaled
Greg Segui 10/25/2019 Premier Martial Arts/Grand River CrossFit 10/25/2019 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar

Post time!
 8m 24s
Performed as RX
Nyree Segui 10/25/2019 Premier Martial Arts/Grand River CrossFit 10/25/2019 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar

Post time!
 10m 20s
Performed as RX
Jonathan Schabruch 10/25/2019 Sheepdog CrossFit None 5 Rounds for time of:
50 double-unders
15 Push Press, 75/55
10 Toes-to-bar		 9m 36s
Performed as RX
Charles Drake 10/25/2019 Sheepdog CrossFit Crossfit open 20.3 For time:

21 Deadlifts 225
21 Handstand push ups
15 Deadlifts 225
15 Handstand push ups
9 Deadlifts 225
9 Handstand pushups
21 Deadlifts at 315
50 ft handstand walk
15 Deadlifts 315
50 ft. handstand walk
9 Deadlifts 315
50 ft handstand walk		 8m 07s
Workout Scaled
Michelle Bishop 10/25/2019 Crossfit NCR None Crossfit open 20.3 (9 min cap)
55+ Rx
21/15/9 deadlift 125 / push press 65
21/15/9 deadlift 165 / 10 HSPU
completed 13 of 21 DL at 165
found the push press very hard!

 103 reps
Performed as RX
Gretchen P 10/25/2019 Sheepdog CrossFit None 8 rounds with weighted vest
Run 400 m
Rest 2 min
Repeat		 18m 00s
Performed as RX
Ankur Kataria 10/25/2019 District H CrossFit None Squat Clean 5x3

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Aiming for 70% of 1RM, all sets at the same weight. Warm up to working weight (70%ish) and complete 5 sets of 3 reps for quality. Does not have to be touch and go, strive to improve movement patterns.		 155 lbs
Performed as RX
Ankur Kataria 10/25/2019 District H CrossFit None Metabolic Conditioning
Complete 1 round for time

30 cal Assault bike buy in
30 burpees
30 push ups
30 power snatches (75/45lbs)

Perform as heats		 8m 58s
Performed as RX
Ashley Ryll 10/25/2019 CFV CrossFit Open 18.4 For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.		 103 reps
Workout Scaled
Lauren Rasor 10/25/2019 None 20.3 CrossFit Open 21 deadlift 95#
21 hand release push ups
15 deadlift 95#
15 hand release push up
9 deadlift 95#
9 hand release push up
21 deadlift 135#
50 ft bear crawl
15 deadlift 135#
50 ft bear crawl
9 deadlift 135#
50 ft bear crawl

9 min timecap		 125 reps
Workout Scaled
Fiona Alford 10/24/2019 Premier Martial Arts/Grand River CrossFit 10/26/2019 3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time

Post time!
Scale as needed.
 15m 00s
Performed as RX
Jonathan Schabruch 10/24/2019 Sheepdog CrossFit None EMOM 30 minutes of:
1 Hang Power Snatch		 95-105-115-125-135-140-145-150-155-155-160f-155-155-155-155-155-155-155-155-155f-155-155-155-155-155-155-155-155-155-155 lbs
Performed as RX
Jen Priestman 10/24/2019 Premier Martial Arts/Grand River CrossFit 10/24/2019 Run or Row
10x100m
1min rest between.

Post fastest interval.
 0m 22s
Performed as RX
Scott Anderson 10/24/2019 Sheepdog CrossFit Scott's Birthday WOD For Time:
Buy in 10 Bench Press @ BW

5 Rounds:
10 Thrusters @ 75#
24 Burpees
Row 355m

Cash out 43 (Age) 4-ct Flutterkicks		 30m 14s
Performed as RX
Michelle Bishop 10/24/2019 Crossfit NCR None Skill:
5 sets of 1 min on/1 min off
overhead hold: 25/35/35/35/35 plate

WOD: (25 min cap)
5 rds
500m row
1000m bike
10 burpee box jumps (20)--supposed to be 24 inch
completed 4 rds plus 150row
 4 rounds 0 reps
Workout Scaled
Laurie Hines 10/24/2019 Premier Martial Arts/Grand River CrossFit 10/24/2019 Run or Row
10x100m
1min rest between.

Post fastest interval.
 0m 23s
Performed as RX
Seth Johnson 10/24/2019 Old City CrossFit 24 min AMRAP 250m row
20 Dball shoulder - 100/60
20 Weighted step ups (1-50/35) (24/20)
10 Strict Dips		 3 rounds 2 reps
Workout Scaled
Gretchen P 10/24/2019 Sheepdog CrossFit 20.2 20 min AMRAP--Scaled
4 dumbbell snatches at 20 lbs each
6 knees to elbows
24 single unders		 13 rounds 10 reps
Workout Scaled
Ankur Kataria 10/24/2019 Mousetrap Fitness None 3 rounds for quality

750m row
50 D/U's or 75 S/U's
25 Box Step Overs (24/20)
25 G2OH Slam Ball (20/14)
10 Devil Presses (30/20)
10 Tempo Ring Rows (1111)

1 min rest b/t sets

*30 min time cap		 2 rounds 853 reps
Performed as RX
Chris Torrence 10/24/2019 Farm Fitness None Team Workout

15 Minute AMRAP

5 Wall Balls @ 20#
10 Kettle Bell Swings @ 55#
15 Sit-Ups

******

200M Run

One partner completes the run, while the other completes the round. When Partner A returns from the run, switch stations. Partner A must start the round where Partner B left off in order to complete a full round. Ex. Partner A completes all 10 Squat Cleans, Partner B completed up to 10 Sit-Ups, Partner A must complete the last 5 before the round is complete. Continue this alternation for as many rounds as possible in 15 minutes.		 13 rounds 0 reps
Performed as RX
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