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Athlete Date Sort Location Workout Name Description Results
Gretchen P 10/20/2019 Sheepdog CrossFit None 3 mile run with 14 lb weight vest 30m 00s
Performed as RX
Valerie Blyleven 10/19/2019 Premier Martial Arts/Grand River CrossFit 10/19/2019 4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row for Calories
1 Minute Rest

Post total reps/calories!
Scale as needed.
 155 reps
Performed as RX
Darren Madill 10/19/2019 Premier Martial Arts/Grand River CrossFit 10/19/2019 4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row for Calories
1 Minute Rest

Post total reps/calories!
Scale as needed.
 201 reps
Performed as RX
Gretchen P 10/19/2019 Sheepdog CrossFit None 4 rounds
5 db snatches, each hand, at 25 lbs
10 weighted lunges, 25 lbs
15 sit-ups		 15m 00s
Performed as RX
Ankur Kataria 10/19/2019 District H CrossFit None Perform as a relay in teams of 2

18-16-14-12-10-8-6
200 Meter Run
Slam balls (40-50/20-30lbs)
Burpees

Each athlete performs a round before moving onto the lower rep scheme		 38m 26s
Performed as RX
Greg Segui 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Valerie Blyleven 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Jonathan Schabruch 10/18/2019 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 7m 03s
Performed as RX
Jen Priestman 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Charles Drake 10/18/2019 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		 16 rounds 6 reps
Workout Scaled
Toni Smith 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Ankur Kataria 10/18/2019 District H CrossFit None Snatch for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps		 95 lbs
Performed as RX
Ankur Kataria 10/18/2019 District H CrossFit None Metabolic Conditioning

Complete 4 rounds with 2 min rest between rounds

100 Meter Sled Push (90/45lbs on sled)
200 Meter med ball run (20/14lbs)
20 wall balls		 17m 37s
Performed as RX
Rick Hill 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Chris Torrence 10/18/2019 Farm Fitness None 7 Rounds
21,18,15,12,9,6,3

Air Squats
Knees to Elbow (Honest)
Ring Push-ups		 10m 28s
Workout Scaled
Eli Hines 10/18/2019 Farm Fitness None 7 Rounds
21,18,15,12,9,6,3

Air Squats
Knees to Elbow (Honest)
Ring Push-ups		 10m 02s
Performed as RX
Ashley Ryll 10/18/2019 CFV 20.2 20:00 AMRAP
4 DB Thrusters (20 lbs)
6 knee raises
24 single unders		 650 reps
Workout Scaled
Jonathan Schabruch 10/17/2019 Sheepdog CrossFit None 5 rounds for time of:
Run 400m
10 Burpee Box Jumps, 24"
10 Sumo Deadlift High Pulls, 95#		 16m 00s
Performed as RX
Charles Drake 10/17/2019 Sheepdog CrossFit None 30 Minute Alt. EMOM (6 Rounds)
1) 30 Dubs
2) 5 HSPU
3) 10 Wall Ball (20/14)
4) 15 Ring Rows
5) 10 American KB Swing (50/35)		 30m 00s
Performed as RX
Paul Greenhalgh 10/17/2019 Premier Martial Arts/Grand River CrossFit 10/17/2019 Run or Row
4x1000m
3min rest between

Post fastest interval!
 4m 35s
Performed as RX
karyn baxter 10/17/2019 Premier Martial Arts/Grand River CrossFit 10/17/2019 Run or Row
4x1000m
3min rest between

Post fastest interval!
 5m 59s
Performed as RX
Seth Johnson 10/17/2019 Old City CrossFit Deadlift Deadlift 5-5
Deadlift 3
Deadlift 1

Lift every 4 minutes		 315-405 lbs
425 lbs
455 lbs
Performed as RX
Seth Johnson 10/17/2019 Old City CrossFit Bench Press Bench Press 8-8-8 155-185-205 lbs
Performed as RX
Seth Johnson 10/17/2019 Old City CrossFit Dumbbell Row Dumbbell Row 12-12-12 50-50-50 lbs
Performed as RX
Gretchen P 10/17/2019 Sheepdog CrossFit None 5 rounds
400 m run
10 burpee box jumps
10 SDPHs at 65 lbs		 22m 30s
Performed as RX
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