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Athlete Date Sort Location Workout Name Description Results
karyn baxter 10/08/2019 Premier Martial Arts/Grand River CrossFit 10/08/2019 Box Squats
5-5-5-5-5

Post load!
 115 lbs
Performed as RX
Joey Schlaffer 10/08/2019 Crossfit 1525 Deadlift Build to a heavy 5 305 lbs
Performed as RX
Joey Schlaffer 10/08/2019 Crossfit 1525 10.08.19 AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders		 5 rounds 10 reps
Performed as RX
Michelle Bishop 10/08/2019 Crossfit NCR None Skill:
death by HSPU (worked on headstands, trying to get into handstand, push press)

WOD:
10 sets Q2min
4-5 strict pullups with band
10 DB row per arm (20)		 20m 00s
Workout Scaled
Michelle Bishop 10/08/2019 Crossfit NCR None Spin Class
5' warmup
4 x 8' at 2:15-2:20 (for me)
Q2min stand for 15 sec

hard!
20k bike		 45m 00s
Performed as RX
Darren Madill 10/08/2019 Premier Martial Arts/Grand River CrossFit 10/08/2019 Box Squats
5-5-5-5-5

Post load!
 165 lbs
Performed as RX
Gretchen P 10/08/2019 Sheepdog CrossFit None 10 rounds
400 m run
Rest 2 min, Repeat
5 laps with 14 lbs vest
5 laps without
Score is time minus rest 		19m 30s
Performed as RX
Ankur Kataria 10/08/2019 District H CrossFit None 8 min EMOM

Odd mins: 6 to 8 HSPU
Even Minutes: 30 second HS holds

RX+ 10 HSPU		 24 reps
Workout Scaled
Ankur Kataria 10/08/2019 District H CrossFit None Metabolic Conditioning
1,000 Meter Row

Directly Into

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20")		 13m 05s
Performed as RX
Chris Torrence 10/08/2019 Farm Fitness None 3 partner Team workout:

17 minute AMRAP:
1 person Runs 400m
1 person Rows 500m
1 person does 40 Abmat Situps

Do not rotate until all 3 partners have completed their station. Combined situps completed is score		 280 reps
Performed as RX
Eli Hines 10/08/2019 Farm Fitness None 3 partner Team workout:

17 minute AMRAP:
1 person Runs 400m
1 person Rows 500m
1 person does 40 Abmat Situps

Do not rotate until all 3 partners have completed their station. Combined situps completed is score		 280 reps
Performed as RX
Ashley Ryll 10/08/2019 CFV 10.8.19 Partner workout

10:00 AMRAP
1:00 echo bike
12 pull-ups

2:00 rest

10:00 AMRAP
1:00 row
16 DB snatches

Reps are max calories for each set
Alternate movements with partner		 134 reps
Workout Scaled
Lauren Rasor 10/08/2019 None CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 95#
35 double-unders		 15m 20s
Workout Scaled
Greg Segui 10/07/2019 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
 8 rounds 9 reps
Performed as RX
Nyree Segui 10/07/2019 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
 8 rounds 1 reps
Performed as RX
Valerie Blyleven 10/07/2019 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
 9 rounds 9 reps
Performed as RX
Jonathan Schabruch 10/07/2019 Sheepdog CrossFit None For time:
800m run
100m Dumbbell Farmer's Carry
10 Back Squats, 65-75% of 1RM

*Rest 5 minutes & repeat.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 10m 33s
Performed as RX
Paul Greenhalgh 10/07/2019 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
 10 rounds 11 reps
Performed as RX
karyn baxter 10/07/2019 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
 8 rounds 17 reps
Performed as RX
Sheryl Ferris-Little 10/07/2019 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 9 reps
Performed as RX
Joey Schlaffer 10/07/2019 Crossfit 1525 10.07.19 On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50s/35s)

15/12 Calorie Ski Erg

Score slowest Round		 3m 28s
Performed as RX
Steve Matteson 10/07/2019 PilotFit 4 Rounds - Burpee & push press 4 Rounds
20 Burpee box jump
10 Push press - 105/95 lbs.		 14m 48s
Workout Scaled
Michelle Bishop 10/07/2019 Crossfit NCR None Skill:
OHS 5-4-3-2-1 increased to 95

WOD: 10 min cap
100-80-60-40-20 DUs--did mostly 2x singles (DUs weren't working for me)
21-15-12-9-6 OHS (55)		 9m 09s
Workout Scaled
Michelle Bishop 10/07/2019 Crossfit NCR None Priority Work:
5 rds: 10 burpee over bar (rest 2 min)

30-20 GHDs
100-75 ft bear crawl		 20m 00s
Workout Scaled
Gretchen P 10/07/2019 Sheepdog CrossFit None 4 rounds:
400 m farmer's carry with 35 lb kettle bells
Rest as long as each around. Time is all arounds and rests. 		40m 55s
Performed as RX
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