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Athlete Date Sort Location Workout Name Description Results
Ashley Ryll 10/11/2019 CFV 20.1 10 rounds for time
8 ground to overheads
10 bar facing burpees
15:00 time cap		 148 reps
Workout Scaled
Lauren Rasor 10/11/2019 None DB Metcon 50 DB snatch (20#)
30 DB FR box step ups
20 burpee ring row or pull up
30 DB FR box step ups
50 DB snatch 		17m 58s
Performed as RX
Jonathan Schabruch 10/10/2019 Sheepdog CrossFit None For time:

50 medicine-ball cleans
25 push jerks
50 medicine-ball cleans

20-lb. ball, 155-lb. jerk		 11m 47s
Performed as RX
Charles Drake 10/10/2019 Sheepdog CrossFit None 30 Minute Alt. EMOM
1) 5 Strict Pull-ups
2) 20 BB Bent Over Rows (45/35)
3) 10/8 Assault Bike Cals
4) 20 BB Thruster (45/35)
5) 10 Push-ups
6) Rest		 29m 15s
Performed as RX
Scott Anderson 10/10/2019 Sheepdog CrossFit This is Sparta 5 Rounds:
10 power snatches 95#
10 burpee pullups
10 thrusters 95#
10 HR pushups
10 front squats 95#
10 KB swings		 41m 13s
Performed as RX
Sheryl Ferris-Little 10/10/2019 Premier Martial Arts/Grand River CrossFit 10/10/2019 Run or Row
6x400m
2min Rest

Post fastest interval!
 1m 53s
Performed as RX
Michelle Bishop 10/10/2019 Crossfit NCR None Skill:
10 rds
100' farmer carry (increased from 35 lb DBs to 60 lbs)

WOD:
20 EMOM
10-12 cal bike
3 power cleans (85): floor, below knee, above knee		 20m 00s
Performed as RX
Seth Johnson 10/10/2019 Old City CrossFit 5 min AMRAP 7 Dips
14 Single KB jerk (53/35) (7/7)
100m KB Rack carry (53/35)

*rest 2 min, repeat pick up where you left off		 4 rounds 4 reps
Performed as RX
Gretchen P 10/10/2019 Sheepdog CrossFit None 3 rounds
10 dumbbell snatches at 25 lbs
10 dumbbell squats at 25 lbs
20 sit ups
Then
20 rows at 25 lbs
Then
3 min plank		 20m 00s
Performed as RX
Eric H 10/10/2019 Farm Fitness None 5 rounds for time

10 KB Swings 50/35lbs
20 Push ups
30 Double Unders		 11m 27s
Performed as RX
Chris Torrence 10/10/2019 Farm Fitness None 5 rounds for time

10 KB Swings 50/35lbs
20 Push ups
30 Double Unders		 10m 24s
Workout Scaled
Eli Hines 10/10/2019 Farm Fitness None 5 rounds for time

10 KB Swings 50/35lbs
20 Push ups
30 Double Unders		 20m 53s
Performed as RX
Lauren Rasor 10/10/2019 None AMRAP x5 AMRAP x5
50 air squats
25 hand release push ups (feet on a plate)
50 plate ground to overhead (25#)		 85 reps
Performed as RX
Greg Segui 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 6m 16s
Performed as RX
Nyree Segui 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 7m 51s
Performed as RX
Valerie Blyleven 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 8m 29s
Performed as RX
Jonathan Schabruch 10/09/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
3 Bar Muscle-ups
10 Burpees
15 Calorie Row		 6 rounds 18 reps
Performed as RX
Jen Priestman 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 12m 19s
Performed as RX
Scott Anderson 10/09/2019 Sheepdog CrossFit Tabata Barbell Tabata deadlift 185#
Tabata hanging power clean 135#
Tabata front squat 85#
Tabata push press 65#

Rest 1 minute between each set.		 193 reps
Performed as RX
Toni Smith 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 8m 31s
Performed as RX
Sheryl Ferris-Little 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 9m 06s
Workout Scaled
Joey Schlaffer 10/09/2019 Crossfit 1525 10.09.19 WOW AIR

3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200m with 45# plate		 22m 39s
Performed as RX
Joey Schlaffer 10/09/2019 Crossfit 1525 10.09.19 after party On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 10 Toes to Bar
Minute 3: 12 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Assault Bike		 95# lbs
Performed as RX
Michelle Bishop 10/09/2019 crossfit ncr None Skill:
build to a heavy 5 rep DB hang clean and jerk
built to 40

WOD:
20AMRAP
400m run
10 burpee box jumpovers (I did stepovers)
500m row
10 burpee pullups (I did 5 to a target and 5 pullups)
there were alot of people so I ended up having to wait for a box and a rower
did approx 3 rds (2 rds + 300m row), would have gotten 3 rds if didn't have to wait		 20m 00s
Workout Scaled
Laurie Hines 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/07/2019 7min AMRAP
3 Power Cleans 115/85lbs
6 Renegade Rows 35/20lbs
9 Ab mat sit-ups

Post rounds & reps!
Scale as needed
 7 rounds 14 reps
Workout Scaled
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