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Athlete Date Sort Location Workout Name Description Results
Eli Hines 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
Andy Adams 10/24/2019 Sheepdog CrossFit bench 135 20 rep
185 12 rep

five sets of 10 225		 225 lbs
Performed as RX
Greg Segui 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 6m 08s
Performed as RX
Valerie Blyleven 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 7m 27s
Performed as RX
Fiona Alford 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 9m 00s
Workout Scaled
Jonathan Schabruch 10/23/2019 Sheepdog CrossFit CF Linchpin Test 10 5 Rounds for time of:
15 Wall ball Shots, 20/14
15 Power Cleans, 95/65		 9m 19s
Performed as RX
Charles Drake 10/23/2019 Sheepdog CrossFit None 10 Minutes to Warm-up to a Heavy 6 Reverse Lunge (each leg)
E3Min x 12 Minutes
6 Front Rack BB Reverse Lunges (right)
6 Front Rack BB Reverse Lunges (left)
15 Russian KB Swing (AHAP)
3 Rounds for Time (10 Minute Cap)
20 Goblet Squats (70/50)
10 American KB Swings (70/50)
5 Bar Muscle-Ups		 06m 56s
Workout Scaled
Sheryl Ferris-Little 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 6m 54s
Workout Scaled
Darren Madill 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 7m 06s
Performed as RX
Seth Johnson 10/23/2019 Old City CrossFit Power Clean + Front Squat + Jerk Power Clean + Front Squat + Jerk 2-2-2-2-2 155-155-155-155-155 lbs
Performed as RX
Seth Johnson 10/23/2019 Old City CrossFit Bent Over Row Bent Over Row 8-8-8 155-155-155 lbs
Performed as RX
Gretchen P 10/23/2019 Sheepdog CrossFit Annie with Pull-ups 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Pull-ups		 15m 00s
Performed as RX
Daniel Qualmann 10/23/2019 Sheepdog CrossFit None 15 min AMRAP:

10 Back Squats #165
20 Wall Balls 20#
400m Run		 2 rounds 20 reps
Performed as RX
Eric H 10/23/2019 Farm Fitness None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-Ups		 18m 51s
Performed as RX
Chris Torrence 10/23/2019 Farm Fitness None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-Ups		 22m 21s
Performed as RX
Eli Hines 10/23/2019 Farm Fitness None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-Ups		 21m 06s
Performed as RX
Ashley Ryll 10/23/2019 CFV 10.23.19 10:00 EMOM
A) 5 deadlifts + 3 box jumps
B) :30 hollow body banded pulls

10:00 AMRAP
Max cal bike
Every 2:00 perform
10 KB Sumo deadlift high pulls (53 lbs)
15 sit ups		 50 reps
Performed as RX
Lauren Rasor 10/23/2019 None RFT: Intervals 4rds, 1 Min per station

Jump rope
5-7 pull ups
10 snatch 45#
10 thruster 45#		 304 reps
Performed as RX
Greg Segui 10/22/2019 Premier Martial Arts/Grand River CrossFit 10/22/2019 Escalating Density Training
15min
5 Bent rows
5 Parrallett Dips

Switch back and forth between exercises. Pick a weight you can comfortably do fo 10 reps with the rows.
Post total reps.
 300 reps
Performed as RX
Valerie Blyleven 10/22/2019 Premier Martial Arts/Grand River CrossFit 10/22/2019 Escalating Density Training
15min
5 Bent rows
5 Parrallett Dips

Switch back and forth between exercises. Pick a weight you can comfortably do fo 10 reps with the rows.
Post total reps.
 270 reps
Performed as RX
Jonathan Schabruch 10/22/2019 Sheepdog CrossFit Crossfit Open 20.2 Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb./50-lb. dumbbells		 18 rounds 4 reps
Performed as RX
Charles Drake 10/22/2019 Sheepdog CrossFit None 3 Rounds for time:

21 squat snatches
Run 400m
Plank**

* plank as long as you ran		 21m 43s
Performed as RX
Toni Smith 10/22/2019 Premier Martial Arts/Grand River CrossFit 10/22/2019 Escalating Density Training
15min
5 Bent rows
5 Parrallett Dips

Switch back and forth between exercises. Pick a weight you can comfortably do fo 10 reps with the rows.
Post total reps.
 260 reps
Performed as RX
Michelle Bishop 10/22/2019 crossfit ncr None Spin class
20km spin
5min warmup
3x (1min fast, 1.5min mod, 1min fast, 1.5min mod 2min rest)

3x (30sec D10 standing, 2min mod/fast, D10 stand, 2min mod/fast, 2min rest)
5 min cooldown		 45m 00s
Performed as RX
Michelle Bishop 10/22/2019 crossfit ncr None Conditioning:
20 EMOM
12 cal row
5-7 pike pushups or DB strict press (25)

WOD:
5AMRAP
squat snatch (55)		 22 reps
Workout Scaled
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