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Athlete Date Sort Location Workout Name Description Results
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
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
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