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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 09/24/2019 Crossfit ncr None 12 amrap
15 wallballs (10)
30-40 single unders
First day back after moms passing. Just want to move
Did 10 rounds

Strength
Build to a heavy 3 rep box squat
Built to115 felt good
 450 reps
Workout Scaled
Robert Greer 09/24/2019 RifTribe 24Sept19 A: 5 sets of 5 Back Squats
*build to heavy weight

B: 3 rounds (12 min)
40 sec work/ 20 sec rest
-Goblet squats 45lb/26lb
-plank
-Front Rack Lunges 75lb/45lb
-Hollow body hold

record weight for part A in the strength section and reps for goblet squats and lunges here.		 103 reps
Performed as RX
Andrew Shum 09/24/2019 RifTribe 24Sept19 A: 5 sets of 5 Back Squats
*build to heavy weight

B: 3 rounds (12 min)
40 sec work/ 20 sec rest
-Goblet squats 45lb/26lb
-plank
-Front Rack Lunges 75lb/45lb
-Hollow body hold

record weight for part A in the strength section and reps for goblet squats and lunges here.		 102 reps
Performed as RX
Darren Madill 09/24/2019 Premier Martial Arts/Grand River CrossFit 09/24/2019 Power Clean
5-5-3-3-1
10 reps @ 60% of 1 Rep using Hang power clean.

Post heaviest load.

 185 lbs
Performed as RX
Seth Johnson 09/24/2019 Old City CrossFit Clean and Jerk Clean and Jerk 2-2-2 135-165-185 lbs
Performed as RX
Eric H 09/24/2019 Farm Fitness None Warm Up:

Bring Sally Up Air Squats

Then:

5 Rounds for Time of:

100ft Broad Jumps
20 Double Unders
10 Pull-Ups

Complete 2 Burpees EMOM

 15m 24s
Performed as RX
Chris Torrence 09/24/2019 Farm Fitness None Warm Up:

Bring Sally Up Air Squats

Then:

5 Rounds for Time of:

100ft Broad Jumps
20 Double Unders
10 Pull-Ups

Complete 2 Burpees EMOM

 15m 53s
Performed as RX
Eli Hines 09/24/2019 Farm Fitness None Warm Up:

Bring Sally Up Air Squats

Then:

5 Rounds for Time of:

100ft Broad Jumps
20 Double Unders
10 Pull-Ups

Complete 2 Burpees EMOM

 14m 42s
Workout Scaled
Richard Young 09/24/2019 None Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 115 lbs
Performed as RX
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
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