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Athlete Date Sort Location Workout Name Description Results
Chris Torrence 10/17/2019 Farm Fitness None In Teams of 2
10 RFT:

10 Thrusters @ 95#
10 Pull-Ups
400 Meter Run

(Round 1, Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meter. Round 2, alternate, with Partner B leading off, etc.)		 33m 18s
Performed as RX
Eli Hines 10/17/2019 Farm Fitness None In Teams of 2
10 RFT:

10 Thrusters @ 95#
10 Pull-Ups
400 Meter Run

(Round 1, Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meter. Round 2, alternate, with Partner B leading off, etc.)		 33m 18s
Performed as RX
Greg Segui 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 9m 31s
Performed as RX
Nyree Segui 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 10m 27s
Performed as RX
Valerie Blyleven 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 9m 38s
Workout Scaled
Charles Drake 10/16/2019 Sheepdog CrossFit None E3MOM for 15 min
* 5 Frnt Squat @80% + 3 vertical jumps 135
* 3 Frnt Squat @85%+ 3 vertical jumps 155
* 2 Frnt Squat @90% + 3 vertical jumps 175
* 1 Frnt Squat @95% + 3 vertical jumps 205
* 1 Frnt Squat @100% + 3 vertical jumps 225 (PR)

Goal 1 round max squat

8 min AMRAP
30 Goblet Squats @50
20 C2D push-ups
10 T2B
 04 rounds 27 reps
Performed as RX
Charles Drake 10/16/2019 Sheepdog CrossFit None E3MOM for 15 min
* 5 Frnt Squat @80% + 3 vertical jumps 135
* 3 Frnt Squat @85%+ 3 vertical jumps 155
* 2 Frnt Squat @90% + 3 vertical jumps 175
* 1 Frnt Squat @95% + 3 vertical jumps 205
* 1 Frnt Squat @100% + 3 vertical jumps 225 (PR)

Goal 1 round max squat

8 min AMRAP
30 Goblet Squats @50
20 C2D push-ups
10 T2B
 04 rounds 27 reps
Performed as RX
Scott Anderson 10/16/2019 Sheepdog CrossFit None Row 200 calories

Every 3 minutes:
3 Squat Cleans (Choose weight)
15 Med Ball Situps		 22m 59s
Performed as RX
Toni Smith 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 11m 35s
Performed as RX
Kirk Pavkov 10/16/2019 station Anna bench press your body weight 100 reps for time:
Me = 200lbs		 19m 05s
Performed as RX
Steve Matteson 10/16/2019 PilotFit 500's 3 Rounds
500 m. on the treadmill
500 m. on the rower		 16m 20s
Performed as RX
Laurie Hines 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 9m 49s
Workout Scaled
Seth Johnson 10/16/2019 Old City CrossFit 12 min AMRAP 24 Lateral hops OTB
6 Curtis P (95/65)
12 V up		 3 rounds 0 reps
Workout Scaled
Gretchen P 10/16/2019 Sheepdog CrossFit None 6 rounds
20 wall balls at 10 lbs
8 deadlifts at 65% of max, 105 lbs		 13m 50s
Performed as RX
Ankur Kataria 10/16/2019 District H CrossFit None Barbell Cycling

6min EMOM of 5 push presses from the floor

RX 135/95, RX+155/105


Scale options, 115/85, 95/65		 135 lbs
Performed as RX
Ankur Kataria 10/16/2019 District H CrossFit None Metabolic Conditioning

4 Rounds:

15 Kettlebell Swing (70/53)
400 Meter Run
20 Overhead DB Walking Lunge (50/35lbs)		 16m 28s
Workout Scaled
Chris Torrence 10/16/2019 Farm Fitness None 40-30-20-10
Calorie Row
Ring Dips		 15m 29s
Performed as RX
Eli Hines 10/16/2019 Farm Fitness None 40-30-20-10
Calorie Row
Ring Dips		 13m 34s
Performed as RX
Ashley Ryll 10/16/2019 CFV 10.16.19 5x3 Back Squat @ 80% max

8:00 AMRAP
5 D-ball cleans
10 cal echo bike		 5 rounds 3 reps
Workout Scaled
Valerie Blyleven 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 168 reps
Performed as RX
Fiona Alford 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 120 reps
Performed as RX
Jonathan Schabruch 10/15/2019 Sheepdog CrossFit None 5 Rounds for time of:
35 Double-unders
7 Handstand Push-ups, strict
5 Hang Power Clean & Jerks

*55-65% of 1RM Clean & Jerk		 9m 30s
Performed as RX
Scott Anderson 10/15/2019 Sheepdog CrossFit None On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats		 472 reps
Performed as RX
Charlene Oudman 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 168 reps
Performed as RX
Paul Greenhalgh 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 145 reps
Performed as RX
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