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Athlete Date Sort Location Workout Name Description Results
Lauren Rasor 10/01/2019 None Power Clean/ Up Downs 22-16-10
Up downs
Power clean (95/65)		 9m 14s
Performed as RX
Greg Segui 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 9m 16s
Performed as RX
Nyree Segui 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 10m 21s
Performed as RX
Valerie Blyleven 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 11m 28s
Workout Scaled
Jonathan Schabruch 09/30/2019 Sheepdog CrossFit None Every minute on the minute for 10 minutes of:
Row 100m		 3m 21s
Performed as RX
Charles Drake 09/30/2019 Sheepdog CrossFit None EMOM for five minutes: 80%
1 CL + 3 FRNT SQ + 1 Jerk

rest 1 min

E90sec for six mins 85%
1 CL + 2 FRNT SQ + 1 Jerk

Rest 1 min

E2MOM for six min 90%
1 CL + 1 FRNT SQ + 1 Jerk

rest 1 min

E3MOM for six min 95%
1 Cl + 1 Jerk		 1) 135 lbs
2) 155 lbs
3) 165 lbs
4) 165 lbs
Performed as RX
Charles Drake 09/30/2019 Sheepdog CrossFit None 8 X 400M Run

rest 90 sec between		 24m 02s
Performed as RX
Scott Anderson 09/30/2019 Sheepdog CrossFit None 50 calorie row
50 deadlifts @ 155#
50 wallballs
50 HR pushups
50 wallballs
50 deadlifts @ 155#
50 calorie row		 29m 31s
Performed as RX
Paul Greenhalgh 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 8m 24s
Performed as RX
Toni Smith 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 9m 37s
Performed as RX
Sheryl Ferris-Little 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 12m 11s
Performed as RX
Joey Schlaffer 09/30/2019 Crossfit 1525 Back Squat Back squat 8-4-2-4-8(Start around 65%) 185-245-265-235-205 lbs
Performed as RX
Joey Schlaffer 09/30/2019 Crossfit 1525 Snake Bite Snake Bite
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups		 9m 36s
Performed as RX
Joey Schlaffer 09/30/2019 Crossfit 1525 Snatch Squat Snatch
build to a heavy single		 165 lbs
Performed as RX
Steve Matteson 09/30/2019 PilotFit Hanging snatch & burpee pullups 2 Rounds
50 Dubs
25 Hanging snatch - 75 lbs
25 Burpee pull-ups

50 Dubs after round 2		 15m 51s
Performed as RX
Michelle Bishop 09/30/2019 Crossfit ncr None 10 EMOM
10 cal row
5-10 burpee pull-up or to a target

Wod
5 RFT
400m run
16 DB snatch (20). Light today
8 strict pull-ups
 17m 56s
Workout Scaled
Laurie Hines 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/27/2019 3 rounds for time of:
400m run/row
6 hang squat clean and jerks 95/65lbs
12 Box Jumps 24/20

Post time!
Scale as needed.
 10m 22s
Workout Scaled
Gretchen P 09/30/2019 Sheepdog CrossFit None Teams of 3
Row 4500m

One person rows 500m
One does bar facing burppes
One does shoulder to overheads

Score is number of burpees and S2O 		357 reps
Performed as RX
Danny Cruz 09/30/2019 Sheepdog CrossFit None 3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups		 20m 43s
Performed as RX
Daniel Qualmann 09/30/2019 Sheepdog CrossFit None 3 Rounds for Time:

500m Row
40 Squats
30 Sit ups
20 HR Push ups
10 Pull ups		 25m 12s
Performed as RX
Ankur Kataria 09/30/2019 District H CrossFit None Strength: Thrusters

Build to a heavy 5 rep for the day, then perform 2 sets of 5 at 70%

Record 5 reps, and drop sets in notes.		 160 lbs
Performed as RX
Ankur Kataria 09/30/2019 District H CrossFit None Metabolic Conditioning:

10 min AMRAP of:

6 Power Snatches (135/95lbs)
8 box jump overs (24/20ins)
12 hand release push ups

 4 rounds 6 reps
Workout Scaled
Eric H 09/30/2019 Farm Fitness None Teams of 3:
4500m Row (Must switch every 500m on Rower)
Max rep Bar Facing Over Burprees
Max rep Shoulder to Overhead (Rx: 65/95)

Score is total reps from Burpees & S2OH		 470 reps
Performed as RX
Chris Torrence 09/30/2019 Farm Fitness None Teams of 3:
4500m Row (Must switch every 500m on Rower)
Max rep Bar Facing Over Burprees
Max rep Shoulder to Overhead (Rx: 65/95)

Score is total reps from Burpees & S2OH		 356 reps
Performed as RX
Eli Hines 09/30/2019 Farm Fitness None Teams of 3:
4500m Row (Must switch every 500m on Rower)
Max rep Bar Facing Over Burprees
Max rep Shoulder to Overhead (Rx: 65/95)

Score is total reps from Burpees & S2OH		 356 reps
Performed as RX
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