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Athlete Date Sort Location Workout Name Description Results
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
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
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