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Athlete Date Sort Location Workout Name Description Results
Chris Torrence 09/20/2019 Farm Fitness None 400M Run
400 SUs
200M Run
200 SUs
100M Run
100 SUs
 11m 09s
Performed as RX
Eli Hines 09/20/2019 Farm Fitness None 400M Run
400 SUs
200M Run
200 SUs
100M Run
100 SUs
 11m 00s
Performed as RX
Ashley Ryll 09/20/2019 CFV CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 4 rounds 5 reps
Workout Scaled
Jonathan Schabruch 09/19/2019 Sheepdog CrossFit None Every 3 minutes for 10 cycles:
1 Squat Clean
2 Front Squats		 185-195-205-215-215-215-215-215-215-215 lbs
Performed as RX
Charles Drake 09/19/2019 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 08m 19s
Workout Scaled
Charles Drake 09/19/2019 Sheepdog CrossFit None A) 10 heel taps
10 RNT reverse lunges
10 goblet squats

B) 10 min warm up to 75% BS (185)
E3MOM x 12 min
5 BS
5 single leg drops each leg

C) 10 min warm up to 75% push press (95)
E2.5MOM x 7.5
5 PP
6 strict pull-ups

D) finisher
10 DB walking lunges ea leg
10 SA KB Bottoms up strict press ea arm
10 weighted sit-ups @35
 42m 54s
Performed as RX
Charles Drake 09/19/2019 Sheepdog CrossFit None Alternate each minute for 16 mins

5 strict toes to bar
8 push-ups
8 goblet reverse lunge right
8 goblet reverse lunge left


15 min AMRAP
3 t2b
3 burpees
3 dB snatches 45 (each arm)
6
6
6
9
9
9
Etc		 15 rounds 48 reps
Performed as RX
Scott Anderson 09/19/2019 Sheepdog CrossFit None 15 minute AMRAP:
3 Toe to bars
3 burpees
3 single DB snatch each arm @ 50#DB

Add 3 reps each round. 3,6,9 etc.		 5 rounds 10 reps
Performed as RX
Joey Schlaffer 09/19/2019 Crossfit 1525 09.19.19 400 Meter Run
20 DB Hang Clean and Jerks (50/35)
15 Pull-ups		 18m 03s
Performed as RX
Joey Schlaffer 09/19/2019 Crossfit 1525 Shuttle Sprints 200ft shuttle sprints 5 sets with 2-3 minute rest in between 0m 17s
Performed as RX
Michelle Bishop 09/19/2019 CrossFit ncr None 5 rds every 3min
12 cal row
15 db snatch (30)
8 box stepups at 24

Tabata
Ghd situps
Russian kb swings (44)
40+90=130		 130 reps
Workout Scaled
Robert Greer 09/19/2019 RifTribe 19Sep19 (12 minutes)
6x5 of rear foot elevated KB squats (odd rounds right/even rounds left)--record kb weight in comments.
*7 barbell curls between each round.

10!
Deadlifts @95/65
Hang power cleans @95/65
20-DUs
 10m 38s
Performed as RX
Laurie Hines 09/19/2019 Premier Martial Arts/Grand River CrossFit 09/19/2019 Run or Row
8x200m
1min rest between

Post fastest interval!
 0m 48s
Performed as RX
Gretchen P 09/19/2019 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 13m 28s
Workout Scaled
Daniel Qualmann 09/19/2019 Sheepdog CrossFit None 15 minute AMRAP:
3 Toe to bars
3 burpees
3 single DB snatch each arm @ 50#DB

Add 3 reps each round. 3,6,9 etc.		 4 rounds 4 reps
Performed as RX
Greg Segui 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 3m 58s
Performed as RX
Nyree Segui 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 4m 20s
Performed as RX
Valerie Blyleven 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 5m 31s
Performed as RX
Fiona Alford 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 5m 20s
Workout Scaled
Charles Drake 09/18/2019 Sheepdog CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 14m 29s
Performed as RX
Charles Drake 09/18/2019 Sheepdog CrossFit None Every 5 min for 30 minutes

60 dus Or singles
30 SA clean and jerk @45
20 wall balls @20
10 American KB Swings @45
 28m 16s
Performed as RX
Toni Smith 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 3m 25s
Performed as RX
mike pace 09/18/2019 madera so #60570 yards-not really that far. 5 RFT

70m row
7 db bench
7 db curls
7 cal ass bike
7 goblet squats 70#

9-18-19me=14:33, a rod=14:48
 14m 33s
Performed as RX
Sheryl Ferris-Little 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 6m 04s
Performed as RX
Joey Schlaffer 09/18/2019 Crossfit 1525 Front Squat Front Squat
On the 0,4,8 10 reps at 50%
On the 2,6,10 3 reps at 80%		 135-135-135 lbs
195-195-195 lbs
Performed as RX
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