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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 10/07/2019 District H CrossFit None Strength: Thrusters

Build to a heavy 5 rep for the day, then perform 2 sets of 5 at 75%

Record 5 reps, and drop sets in notes.

Aim for 5 to 10lbs heavier than last week		 160 lbs
Performed as RX
Ankur Kataria 10/07/2019 District H CrossFit None Metabolic Conditioning

4 Rounds:

200 Meter Run
12 D Ball Cleans over the shoulder 60 to 50/30 to 25lbs
9 Strict Presses (95/65)		 11m 34s
Performed as RX
Eric H 10/07/2019 Farm Fitness Jenny Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run		 4 rounds 4 reps
Performed as RX
Chris Torrence 10/07/2019 Farm Fitness Jenny Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run		 4 rounds 0 reps
Performed as RX
Eli Hines 10/07/2019 Farm Fitness Jenny Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run		 5 rounds 11 reps
Performed as RX
Ashley Ryll 10/07/2019 CFV 10.7.19 Build to heavy
5x2 front squat

For time:
1600 m run
9 thrusters
800 m run
15 thrusters
400 m run
21 thrusters		 17m 52s
Workout Scaled
Lauren Rasor 10/07/2019 None 400m Run/ DB work Power Snatch work

5 rounds for time
Odd
400m run
14 DB power snatch (25#)

Even
400m run
15 DB strict press (20#)		 14m 44s
Performed as RX
Charles Drake 10/06/2019 Sheepdog CrossFit None 30 minute AMRAP
Teams of 3
Partner 1
200m D ball carry (AHAP)
Partner 2
AMRAP
15 Push ups
12 DB box step overs (50/35)
9 Devil presses (50/35)
(24/20)
3rd person rest		 12 rounds 02 reps
Performed as RX
Scott Anderson 10/06/2019 Sheepdog CrossFit None Three partner team workout:
18 minutes:
P1: row 350m
P2: 5 med ball squats / 1 burpee
P3: hold plank

Switch every 2 minutes. Burpees is score.

HOME ROWER		 64 reps
Performed as RX
Michelle Bishop 10/06/2019 Home None Run 5 km on treadmill, in 1-2 min intervals, walking in between, took approx 38 min

bit of head/handstand work		 38m 00s
Performed as RX
Gretchen P 10/06/2019 Sheepdog CrossFit None 3 mile run 27m 51s
Performed as RX
Charles Drake 10/05/2019 Sheepdog CrossFit None 4 minute AMRAP
30 DUBs
10 Goblet squats (50/35)
4 minute rest
4 minute AMRAP
100m Row
10 Pull ups (15 ring rows)
4 minute rest
4 minute AMRAP
**8/6 Cals Assault bike**
10 Wall balls (20/14)
4 minute rest
4 minute AMRAP
8 Burpees
12 DB/KB step ups (24/20) (50/35) (6 each leg)
4 minute rest		 10 rounds 230 reps
Performed as RX
Michelle Bishop 10/05/2019 Crossfit NCR None Teams of 3 (Soriya, Maria)
60 HPC (85)
30 ring muscle ups (I did ring rows and pushups)
60 front squats (85)
30 ring MU
60 S2O (85)
30 RMU

Priority:
50-40-30-20-10 cal bike
10-20-30-40-50 cal ski		 19m 00s
Workout Scaled
Ankur Kataria 10/05/2019 District H CrossFit None 8 min time cap

Row 80 Calories

Partner A is on the rower
Partner B is holding a 225/135lb barbell at the top of the deadlift

Switch as needed and when Partner B drops the barbell. Mandatory switch if barbell is dropped. Partner A may only row when bar is off the ground.

--Rest 3 mins---

8 min time cap

Complete 100 plate burpees

Partner A is performing burpees onto a 45/25lb plate, both feet must touch the plate, full extension not required.

Partner B is hugging a 50/30lb Dball at chest level while marching in place

Record time finished or score at time cap of both rounds.		 10m 41s
Performed as RX
Valerie Blyleven 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 10m 27s
Performed as RX
Teresa Culver 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 8m 49s
Performed as RX
Jonathan Schabruch 10/04/2019 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 4m 24s
Performed as RX
Charles Drake 10/04/2019 Sheepdog CrossFit None For time (10 Minute Cap)
200m run
21- 15- 9
Front Squat (135/95)
Russian KB swings (70/50)
Note:
For the strength portion, the goal is to work to a heavy double and possibly a PR double if they feel good.
The weight for the wod should be way lower than the weight used in the strength portion. This is a fast paced wod, not a heavy grinder. The front squats can be done out of a rack.		 09m 30s
Performed as RX
Paul Greenhalgh 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 7m 26s
Performed as RX
Sheryl Ferris-Little 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 10m 46s
Workout Scaled
Joey Schlaffer 10/04/2019 Crossfit 1525 10.04.19 0:00 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 13:00
Rest

13:00 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 23:00
Rest

23:00 27:00
400 Meter Run
Max Thrusters (95/65)

 62 reps
Performed as RX
Steve Matteson 10/04/2019 PilotFit 5 Rounds - Pullups-Kettlebell-Situps 5 rounds
10 Pullups
20 Kettlebell
30 Situps

Buy out with 1,000 m. row after short recover. Time based on 5 rounds.		 11m 11s
Performed as RX
Laurie Hines 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 12m 03s
Workout Scaled
Darren Madill 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 8m 14s
Performed as RX
Ankur Kataria 10/04/2019 District H CrossFit None Agility Work - Sprints

Athletes start in the prone position on the floor, on the Go command they will burpee onto their feet and

sprint forward 40ft around the cone
shuffle backwards 40ft
sprint forward 40ft around the cone
shuffle backwards 40ft
finishing with a 3rd and final 40ft sprint forward.

Record fastest time.

Each athlete gets 5 attempts at fastest time.		 0m 15s
Performed as RX
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