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Athlete Date Sort Location Workout Name Description Results
Darren Madill 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 23s
Workout Scaled
Seth Johnson 10/09/2019 Old City CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 45m 00s
Workout Scaled
Gretchen P 10/09/2019 Sheepdog CrossFit None 3 rounds
20 cleans at 65 lbs
20 toes to bar 		11m 28s
Performed as RX
Daniel Qualmann 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.		 151 reps
Performed as RX
Eric H 10/09/2019 Farm Fitness None For time:
400m run
21 Burpees, bar-facing
400m run
15 Burpees, bar-facing
400m run
9 Burpees, bar-facing		 11m 51s
Performed as RX
Chris Torrence 10/09/2019 Farm Fitness None For time:
400m run
21 Burpees, bar-facing
400m run
15 Burpees, bar-facing
400m run
9 Burpees, bar-facing		 10m 31s
Performed as RX
Eli Hines 10/09/2019 Farm Fitness None For time:
400m run
21 Burpees, bar-facing
400m run
15 Burpees, bar-facing
400m run
9 Burpees, bar-facing		 10m 24s
Performed as RX
Ashley Ryll 10/09/2019 CFV 10.9.19 1) Every 3:00 x 5 sets
15-12-9-6-3
Snatch work, build weight each set

2) 3 rounds for time
12 toes to bar
15 power cleans
18 box jumps		 7m 10s
Workout Scaled
Scott Anderson 10/08/2019 Sheepdog CrossFit None 5 Rounds:
Run 400m (I rowed 500m)
15 left arm DB snatch 35#
15 right arm DB snatch 35#
 19m 46s
Performed as RX
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
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