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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 10/22/2019 Old City CrossFit Kettlebell Snatch + Windmill Kettlebell Snatch + Windmill 5-5-5 35-44-53 lbs
Performed as RX
Seth Johnson 10/22/2019 Old City CrossFit 40-30-20-10 Double unders
KB Swings (53/35)
Air squats		 11m 10s
Workout Scaled
Gretchen P 10/22/2019 Sheepdog CrossFit None 3 rounds
21 snatches at 55 lbs
400 m run
Plank for as long as the 400 m run took 		22m 30s
Performed as RX
Ankur Kataria 10/22/2019 Mousetrap Fitness None Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar
MIN 5 & 6 - Heavy Hold...Mixing it Up!*

*Rounds 1 & 3 - Max Distance KB Farmer Carry (70/53)
Rounds 2 & 4 - Max Distance KB Front Rack Carry (70/53)		 24m 00s
Performed as RX
Chris Torrence 10/22/2019 Farm Fitness None 2 Partner Team

5 Rounds:
1 minute Wall-Balls @ 20#
1 minute Knees to Elbow
1 minute Box Jumps @ 24"
1 minute Push Press @ 75#
1 minute Row Calories
1 minute Rest

Partners alternate working every 30 seconds.		 735 reps
Performed as RX
Eli Hines 10/22/2019 Farm Fitness None 2 Partner Team

5 Rounds:
1 minute Wall-Balls @ 20#
1 minute Knees to Elbow
1 minute Box Jumps @ 24"
1 minute Push Press @ 75#
1 minute Row Calories
1 minute Rest

Partners alternate working every 30 seconds.		 735 reps
Performed as RX
Lauren Rasor 10/22/2019 None Chipper - air squats 25 kettlebell swings 30#
50 air squats
25 TRX ring rows
50 air squats
25 push ups
50 air squats
25 box jumps
50 air squats		 17m 54s
Performed as RX
Greg Segui 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 11 rounds 0 reps
Performed as RX
Nyree Segui 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Valerie Blyleven 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 8 rounds 2 reps
Performed as RX
Fiona Alford 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 9 rounds 6 reps
Workout Scaled
Jonathan Schabruch 10/21/2019 Sheepdog CrossFit None Back Squat
1-1-1-1-1-1-1		 275-285-295f-285-285-285f-285f lbs
Performed as RX
Charles Drake 10/21/2019 Sheepdog CrossFit None Work to 85% Back Squat (225)

E3MOM 9 min
3 back squats at 85%
10v UPS

15 min AMRAP
10 back squats @165
20 wall balls @ 20
400m run		 3 rounds 230 reps
Performed as RX
Scott Anderson 10/21/2019 Sheepdog CrossFit Artie Stephens 2 Partner Team
5 Rounds:
1 minute Wallballs
1 minute toe to bars
1 minute box jumps 24"
1 minute push press 75#
1 minute row calories
1 minute rest

Partners alternate working every 30 seconds.		 726 reps
Performed as RX
Paul Greenhalgh 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 8 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 10 rounds 9 reps
Workout Scaled
Michelle Bishop 10/21/2019 crossfit ncr None Spin class
15km
combo of standing (D10) and sitting at fast pace (D1)		 40m 00s
Performed as RX
Laurie Hines 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 9 rounds 5 reps
Workout Scaled
Gretchen P 10/21/2019 Sheepdog CrossFit None 15 min AMRAP
7 KB swings at 35 lbs
5 hanging cleans at 65 lbs
3 shoulder to overheads at 65 lbs
5 box jumps		 9 rounds 14 reps
Performed as RX
Daniel Qualmann 10/21/2019 Sheepdog CrossFit Artie Stephens 2 Partner Team
5 Rounds:
1 minute Wallballs
1 minute toe to bars
1 minute box jumps 24"
1 minute push press 75#
1 minute row calories
1 minute rest

Partners alternate working every 30 seconds.		 744 reps
Performed as RX
Rick Hill 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 13 rounds 0 reps
Performed as RX
Eric H 10/21/2019 Farm Fitness None Row 200 calories

Every 3 minutes:
3 Squat Cleans (Choose weight)
15 Med Ball Situps		 23m 38s
Performed as RX
Chris Torrence 10/21/2019 Farm Fitness None Row 200 calories

Every 3 minutes:
3 Squat Cleans (Choose weight)
15 Med Ball Situps		 26m 29s
Workout Scaled
Eli Hines 10/21/2019 Farm Fitness None Row 200 calories

Every 3 minutes:
3 Squat Cleans (Choose weight)
15 Med Ball Situps		 20m 32s
Performed as RX
Scott Anderson 10/20/2019 Sheepdog CrossFit None 3 partner team 30 minute AMRAP:
P1: Row (every 25m = 1rep)
P2: abmat situps
P3: burpees

Switch every 2 minutes

HOME ROWER		 1590 reps
Performed as RX
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