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Athlete Date Sort Location Workout Name Description Results
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
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
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