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Athlete Date Sort Location Workout Name Description Results
Richard Young 09/24/2019 None TRAIL RUN 3.5K trail run 3.50 km
Performed as RX
Greg Segui 09/23/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 9 rounds 0 reps
Performed as RX
Nyree Segui 09/23/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 8 rounds 10 reps
Performed as RX
Valerie Blyleven 09/23/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 5 rounds 5 reps
Performed as RX
Jonathan Schabruch 09/23/2019 Sheepdog CrossFit None 15-12-9 reps for time of:
Hang Power Clean
Overhead Squat

*Use 60% of 1RM OHS for both movements		 6m 51s
Performed as RX
Scott Anderson 09/23/2019 Sheepdog CrossFit None 12 minute AMRAP:
Row 250m
20 alternating DB Snatch 50#
12 pullups

Rest 6 min then

12 minute AMRAP:
Run 200m
15 wallballs
10 goblet squats 70# KB		 6 rounds 256 reps
Performed as RX
Toni Smith 09/23/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 9 rounds 2 reps
Performed as RX
Joey Schlaffer 09/23/2019 Crossfit 1525 Snatch Complex 1 Complex every :90 for 9 minutes(6 sets) Build in weight
1 Power Snatch
1 Overhead Squat
1 Squat Snatch		 95-115-125-135-145-145 lbs
Performed as RX
Joey Schlaffer 09/23/2019 Crossfit 1525 Power Snatch Power snatch 2 reps every minute for 7 minutes Work around 75-80% all rounds

 145 lbs
Performed as RX
Joey Schlaffer 09/23/2019 Crossfit 1525 09.23.19 400 Meter Run
12 Alt. Dumbbell Power Snatches 50/35#
21 Single Dumbbell Squats 50/35#		 10m 51s
Performed as RX
Robert Greer 09/23/2019 RifTribe 23Sept2019 A: 14 min AMRAP of:
1st min: 7 deadlifts at 185/125
2nd min: 30 sec max rep DUs

B: (10 min cap)
3 rounds of:
10-Squat clean thrusters @95/65
5-V-ups

Record Time for B in comments and reps for part A on app.		 274 reps
Performed as RX
Gretchen P 09/23/2019 Sheepdog CrossFit Marconi With partner
2,3682 row
20 rounds
11 sit-ups
20 air squats
16 kB swings at 35 lbs		 34m 14s
Performed as RX
Ankur Kataria 09/23/2019 District H CrossFit None Strength:

Back Squat Athletes take 4 attempts at 1 rep max

*rest 3 to 4 mins between attempts*		 340 lbs
Performed as RX
Ankur Kataria 09/23/2019 District H CrossFit None Metabolic Conditioning:

8 min AMRAP
50 Toes to Bar
50 DB Box Step Up (50/35lbs, 20in/16in)

 1 rounds 11 reps
Performed as RX
Eric H 09/23/2019 Farm Fitness Sucker Punch 21-18-15-12-9 reps of:
Thrusters 75/45lbs
KB Swings 50/35lbs		 13m 17s
Performed as RX
Chris Torrence 09/23/2019 Farm Fitness Sucker Punch 21-18-15-12-9 reps of:
Thrusters 75/45lbs
KB Swings 50/35lbs		 7m 38s
Performed as RX
Ashley Ryll 09/23/2019 CFV 9.23.19 5x3 Front Squat

15:00 AMRAP
10 thrusters
10 pull-ups (C2B)
Run 400 m at 0:00, 5:00, and 10:00		 5 rounds 10 reps
Workout Scaled
Lauren Rasor 09/23/2019 None Deadlift Chipper FOR TIME
200m Run

Into...

3 ROUNDS
15 Deadlifts (P 135/ F 95)
50 Double Unders (F SU)

into...

200m Run

-10:00 Hard Cap-		 8m 25s
Workout Scaled
Lauren Rasor 09/23/2019 None 5x3 Deadlift STRENGTH
Deadlift (3-3-3-3-3)

*Build to 3RM Deadlift.
 135 lbs
Performed as RX
Fred David 09/23/2019 CF Colfax None Starting on the 0:00... EMOM 9
1 Power Clean (70% of 1RM)
Starting on the 12:00... EMOM 9
1 Power Snatch (70% of 1RM)
Starting on the 25:00... For Time:
4 Sets of 20 Unbroken Deadlifts (185/135) (155/115)		 30m 00s
Workout Scaled
Charles Drake 09/22/2019 Sheepdog CrossFit None 12 min AMRAP

Row 250
20 alt SA DB snatches @50
12 pull-ups

Rest 6 min

12 min AMRAP
Run 200m
15 wall balls @20
10 goblet squats at 70		 8 rounds 270 reps
Performed as RX
Scott Anderson 09/22/2019 Sheepdog CrossFit None For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

HOME ROWER		 20m 18s
Performed as RX
Scott Anderson 09/22/2019 Sheepdog CrossFit None 3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

115 lb.		 24m 36s
Workout Scaled
Paul Greenhalgh 09/21/2019 Premier Martial Arts/Grand River CrossFit 09/21/2019 Sucker Punch
21-18-15-12-9 reps of:
Thrusters 75/45lbs
KB Swings 50/35lbs

Post time!
Scale as needed.
 9m 33s
Performed as RX
Robert Greer 09/21/2019 RifTribe 21Sep19 17 min cap Partner WOD

100-KB Swings
100-Push-ups
100-Sit-ups
100-Jump Squats
*with remaining time do partner burpees and record reps.		 42 reps
Performed as RX
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