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Athlete Date Sort Location Workout Name Description Results
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
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
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