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Athlete Date Sort Location Workout Name Description Results
Ashley Ryll 09/30/2019 CFV 9.30.19 Partner Workout
20:00 AMRAP
10 pull-ups
10 single arm DB Devils Press
10 box step ups
20/15 cal row
Calories rowed = reps		 127 reps
Workout Scaled
Todd Card 09/30/2019 Sheepdog CrossFit None 3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups		 22m 06s
Workout Scaled
Linda Malone 09/28/2019 Crossfit Armada None AMRAP

1:00 KB swings - 26lb
1:00 box jumps
1:00 OVH lunges 15lb
1:00 V ups (sit ups)		 215 reps
Workout Scaled
Greg Segui 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 261 reps
Performed as RX
Nyree Segui 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 221 reps
Performed as RX
Jonathan Schabruch 09/28/2019 Sheepdog CrossFit None On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats		 615 reps
Performed as RX
Charles Drake 09/28/2019 Sheepdog CrossFit None In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of Cindy (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.		 33 rounds 01 reps
Performed as RX
Charles Drake 09/28/2019 Sheepdog CrossFit None Team of 2: one works at a time:

35 Minute AMRAP
500 Meter Row
40 Alternating DB Snatch (50/35)
30 Wall Balls (20/14)
20 SA DB Hang Clean and Jerk (50/35)
10 Toes to Bar		 07 rounds 0 reps
Performed as RX
Paul Greenhalgh 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 211 reps
Performed as RX
karyn baxter 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 183 reps
Performed as RX
Toni Smith 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 201 reps
Performed as RX
Joey Schlaffer 09/28/2019 Crossfit 1525 09.28.19 Teams of 3 (For Time | 30 Minute Cap)
800m team run with 30/20# MB(1 MB per team)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
20 Tire flips
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800m team run with 30/20# MB(1 MB per team)		 24m 10s
Performed as RX
Darren Madill 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 204 reps
Performed as RX
Gretchen P 09/28/2019 Sheepdog CrossFit None 4 mile run with 14 lbs vest 41m 27s
Performed as RX
Ashley Ryll 09/28/2019 CFV 9.28.19 5 sets:
5 deadlifts
5 HSPU

16:00 AMRAP w/ partner
Bike, row, or ski for max cals
On even mins one partner does 5 d-ball cleans
On odd mins one partner does 5 burpees pull-ups		 207 reps
Performed as RX
Valerie Blyleven 09/27/2019 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.
 12m 38s
Performed as RX
Fiona Alford 09/27/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 161 reps
Performed as RX
Charles Drake 09/27/2019 Sheepdog CrossFit None 10 Minute Warm-up to 75% on Push Press
-then
A) E3M x 12 Minutes
5 Push Press
10 Ring Rows

B) 10 Minute AMRAP
250 Meter Row
15 Pull-ups
9 Thruster (95/65) 		03 rounds 267 reps
Performed as RX
Scott Anderson 09/27/2019 Sheepdog CrossFit None 20 minute AMRAP:
5 power cleans 135#
10 SDHP 55# KB
15 bar facing burpees		 6 rounds 5 reps
Performed as RX
Gretchen P 09/27/2019 Sheepdog CrossFit None 4 rounds
50 cal row
then as many rounds as possible til your partner completes another 50 cal row:
10 pull-ups
10 sit-ups

Score is rounds. Partial rounds do not count. 		4 rounds 0 reps
Performed as RX
Chris Torrence 09/27/2019 Farm Fitness Panic Breathing For Time (with a 2 Partner Team)
500-400-300-200-100 meter Row
Partner Kettlebell Rack Hold (55#x2)

Each partner completes the designated rowing distance before moving to the next round.

5 Burpee penalty for each drop of kettlebells. If KB are dropped, rowing must stop until picked back up.		 16m 47s
Performed as RX
Eli Hines 09/27/2019 Farm Fitness Panic Breathing For Time (with a 2 Partner Team)
500-400-300-200-100 meter Row
Partner Kettlebell Rack Hold (55#x2)

Each partner completes the designated rowing distance before moving to the next round.

5 Burpee penalty for each drop of kettlebells. If KB are dropped, rowing must stop until picked back up.		 16m 47s
Workout Scaled
Ashley Ryll 09/27/2019 CFV CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 200 rounds 0 reps
Workout Scaled
Fred David 09/27/2019 None None 4 RFT:
1:00 Row for Cal.
:30 Rest
1:00 Bike for Cal.
:30 Rest
1:00 to Run 200m
2:00 Rest
Score: Each round your total calories + seconds under 1:00 for 2oom (clock counting Down)
 189 CALORIES lbs
Performed as RX
Jonathan Schabruch 09/26/2019 Sheepdog CrossFit None 6 Intervals, each for time of:
10 Burpees, bar-facing
10 Push Press, 95/65
10 Burpees, bar-facing

*Rest 3 minutes between intervals.		 9m 16s
Performed as RX
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