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Athlete Date Sort Location Workout Name Description Results
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
Ankur Kataria 10/04/2019 District H CrossFit None Metabolic Conditioning

4 Rounds:

40 Double Unders
12 HSPU
3 Rope Climbs		 11m 11s
Workout Scaled
Chris Torrence 10/04/2019 Farm Fitness None 10 Minute AMRAP

10 Row Calories
10 Burpees		 6 rounds 10 reps
Performed as RX
Eli Hines 10/04/2019 Farm Fitness None 10 Minute AMRAP

10 Row Calories
10 Burpees		 7 rounds 13 reps
Performed as RX
Ashley Ryll 10/04/2019 CFV 10.4.19 12:00 AMRAP
12 clean and jerks
12 pull ups
12 thrusters
12 toes to bar		 2 rounds 18 reps
Workout Scaled
Jonathan Schabruch 10/03/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols (Single-Leg Squats)
15 Toes-to-bar 		6 rounds 33 reps
Performed as RX
Joey Schlaffer 10/03/2019 Crossfit 1525 10.02.19 Miracle Grow
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)		 13m 13s
Performed as RX
Joey Schlaffer 10/03/2019 Crossfit 1525 10.03.19 Underbelly
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into

50-35-20:
Double Unders
Air Squats

 10m 11s
Performed as RX
Joey Schlaffer 10/03/2019 Crossfit 1525 Back Squat 3 X 6 235-255-255 lbs
Performed as RX
Michelle Bishop 10/03/2019 Crossfit NCR None Skill:
5 sets
20 hip extensions
10 box step ups with 15 lb DB

WOD:
21-15-9
DL (105)
WB (10)
burpee over bar
approx 9 min		 9m 00s
Workout Scaled
Gretchen P 10/03/2019 Sheepdog CrossFit Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 15m 00s
Performed as RX
Chris Torrence 10/03/2019 Farm Fitness None 15 minute partner AMRAP:

Partner A:
Run 200m

Partner B:
10 Hanging Power Cleans @ 65#
10 Front Squats @ 65#

*When one partner finishes the run, they pick up where the other left off		 14 rounds 10 reps
Performed as RX
Eli Hines 10/03/2019 Farm Fitness None 15 minute partner AMRAP:

Partner A:
Run 200m

Partner B:
10 Hanging Power Cleans @ 65#
10 Front Squats @ 65#

*When one partner finishes the run, they pick up where the other left off		 14 rounds 10 reps
Performed as RX
Valerie Blyleven 10/02/2019 Premier Martial Arts/Grand River CrossFit 10/02/2019 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
 5 rounds 57 reps
Performed as RX
Teresa Culver 10/02/2019 Premier Martial Arts/Grand River CrossFit 10/02/2019 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
 5 rounds 29 reps
Performed as RX
Jen Priestman 10/02/2019 Premier Martial Arts/Grand River CrossFit 10/02/2019 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
 5 rounds 28 reps
Performed as RX
Scott Anderson 10/02/2019 Sheepdog CrossFit Victoria Martens Two Partner Team:

Buy in: 24 Thrusters @135#
Then 8 rounds:
21 pushups
9 toe to bars
3 bear complexes 135#
20 KB Snatches 53#
15 pullups
18 box jumps 24"
9 power cleans 135#
100m run together

Buyout: 2006m row

60 minute time cap		 8 rounds 461 reps
Performed as RX
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