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Athlete Date Sort Location Workout Name Description Results
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
Andrew Shum 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
Gretchen P 09/21/2019 Sheepdog CrossFit None 4 mile run 40m 00s
Performed as RX
Ashley Ryll 09/21/2019 CFV 9.21.19 Partner workout
6 rounds:
2:00
25 wall balls
Max bike for cals
2:00 rest while partner works		 103 reps
Workout Scaled
Greg Segui 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 10m 04s
Performed as RX
Nyree Segui 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 10m 59s
Performed as RX
Valerie Blyleven 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 12m 27s
Performed as RX
Jonathan Schabruch 09/20/2019 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 38s
Performed as RX
Scott Anderson 09/20/2019 Sheepdog CrossFit None 3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups		 18m 22s
Performed as RX
karyn baxter 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 11m 48s
Workout Scaled
Toni Smith 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 10m 30s
Performed as RX
Joey Schlaffer 09/20/2019 Crossfit 1525 09.20.19 AMRAP 5:
Buy-In: 50/35 Calorie Bike or Row
Max Rounds of The Chief (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Bike or Row
Max Rounds of The Chief (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Bike or Row
Max Rounds of The Chief (175/125)

The Chief
3 Power Cleans
6 Push-Ups
9 Air Squats		 9 rounds 0 reps
Performed as RX
Steve Matteson 09/20/2019 PilotFit 5K Row 5K Row
 20m 56s
Performed as RX
Robert Greer 09/20/2019 RifTribe 20Sep19 3 Tabata rounds of:
-thrusters (naked barbell)
-side plank (right)
-side plank (left)
-burpees

*record reps for thrusters and burpees, rx if you made it through all the side planks		 99 reps
Performed as RX
Andrew Shum 09/20/2019 RifTribe 20Sep19 3 Tabata rounds of:
-thrusters (naked barbell)
-side plank (right)
-side plank (left)
-burpees

*record reps for thrusters and burpees, rx if you made it through all the side planks		 90 reps
Performed as RX
Gretchen P 09/20/2019 Sheepdog CrossFit None 50 air squats
10 burpees
40 sit-ups
10 burpees
30 lunges
10 burpees
20 kB swings at 35 lbs
10 m bear crawl
10 burpees......then back up. 		19m 28s
Performed as RX
Eric H 09/20/2019 Farm Fitness None 400M Run
400 SUs
200M Run
200 SUs
100M Run
100 SUs
 10m 26s
Performed as RX
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