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Athlete Date Sort Location Workout Name Description Results
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
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
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