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Athlete Date Sort Location Workout Name Description Results
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
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
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