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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 4m 57s
Performed as RX
Toni Smith 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 6m 10s
Performed as RX
mike pace 09/16/2019 madera so #604Miss daisy 4 RFT

5 dl
10 bench sit ups
5 db curls-heavy
100m row
:30 sec ass bike

9-16-19me=10:35, a rod=10:13
 10m 35s
Performed as RX
Sheryl Ferris-Little 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 8m 34s
Performed as RX
Joey Schlaffer 09/16/2019 Crossfit 1525 09.16.19 For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)		 8m 50s
Performed as RX
Michelle Bishop 09/16/2019 crossfit ncr None 20 EMOM
6-8 burpee box jumps (20)
3 hang power clean + push jerk (65)
did 8,8,8,6,6,6,8,8,8,8, BBJ

wod 2
40 deadlifts (65) unbroken
40 ring rows
run 400m
intent is to finish under 5 min		 4m 36s
Workout Scaled
Robert Greer 09/16/2019 RifTribe 16Sept19 27 min Cap
2 rounds of:
75-DUs
30-Russian KB swings 24k/16k
20-Goblet alternating reverse lunges 24k/16k

2 rounds of:
50-over the bar bell jumps
30-Barbel push-ups
20-Power Cleans @115/75

2 rounds of:
25-Mountain Climbers
30-Sit-ups
20-Box Jumps 24/20
 27m 00s
Performed as RX
Andrew Shum 09/16/2019 RifTribe 16Sept19 27 min Cap
2 rounds of:
75-DUs
30-Russian KB swings 24k/16k
20-Goblet alternating reverse lunges 24k/16k

2 rounds of:
50-over the bar bell jumps
30-Barbel push-ups
20-Power Cleans @115/75

2 rounds of:
25-Mountain Climbers
30-Sit-ups
20-Box Jumps 24/20
 27m 00s
Performed as RX
Laurie Hines 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 6m 26s
Workout Scaled
Darren Madill 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 7m 40s
Performed as RX
Gretchen P 09/16/2019 Sheepdog CrossFit None 12 min AMRAP
1, 2, 3, .......

Snatch at 55 lbs
Bar facing burpees		 8 rounds 10 reps
Performed as RX
Daniel Qualmann 09/16/2019 Sheepdog CrossFit None For Time:

100 Double Unders
50 Ab Mat Sit Ups
100 Air Squats
50 Push Ups		 16m 12s
Performed as RX
Ankur Kataria 09/16/2019 District H CrossFit None Strength:

Back Squats 5 sets of 2 @ 90% of 1RM

*Maintain same weight across all 5 sets, add 5 to 10lbs from last week if 90% is unknown. Allow 20 to 25 mins to perform		 305 lbs
Performed as RX
Ankur Kataria 09/16/2019 District H CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 52s
Workout Scaled
Eric H 09/16/2019 Farm Fitness None For time:
75 Double-unders
75 Back Squats, 45/35
75 Abmat Sit-ups
75 Double-unders
75 Burpees
75 Push Press, 45/35
75 Double-unders		 29m 34s
Performed as RX
Chris Torrence 09/16/2019 Farm Fitness None For time:
75 Double-unders
75 Back Squats, 45/35
75 Abmat Sit-ups
75 Double-unders
75 Burpees
75 Push Press, 45/35
75 Double-unders		 29m 42s
Workout Scaled
Eli Hines 09/16/2019 Farm Fitness None For time:
75 Double-unders
75 Back Squats, 45/35
75 Abmat Sit-ups
75 Double-unders
75 Burpees
75 Push Press, 45/35
75 Double-unders		 23m 25s
Performed as RX
Ashley Ryll 09/16/2019 CFV 9.16.19 5 x 3 Overhead Squats

10:00 AMRAP
10 OH squats
30 double unders		 8 reps
Workout Scaled
Nyree Segui 09/14/2019 Premier Martial Arts/Grand River CrossFit 09/14/2019 For time:
1 mile run/row
Then 10 rounds of:
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 28m 06s
Performed as RX
Jonathan Schabruch 09/14/2019 Sheepdog CrossFit None 9-11-13-15 reps for time of:
Burpees
Dumbbell Hang Squat Clean Thruster
Pull-ups, chest-to-bar

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 14m 14s
Performed as RX
Paul Greenhalgh 09/14/2019 Premier Martial Arts/Grand River CrossFit 09/14/2019 For time:
1 mile run/row
Then 10 rounds of:
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 31m 47s
Performed as RX
Sheryl Ferris-Little 09/14/2019 Premier Martial Arts/Grand River CrossFit 09/14/2019 For time:
1 mile run/row
Then 10 rounds of:
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 45m 51s
Performed as RX
Joey Schlaffer 09/14/2019 Crossfit 1525 09.14.19 Partner WOD:
Teams of 2 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
60 Calorie Assault Bike
Directly Into
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135)
***Single barbell. Athletes change weights.		 30m 00s
Performed as RX
Michelle Bishop 09/14/2019 crossfit ncr None with a partner
10 alternating rounds
30 wallballs (10)
20 deadlifts (105)
10 pullups (quasi jumping)
tough wod!		 29m 40s
Workout Scaled
Seth Johnson 09/14/2019 Old City CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 365 lbs
185 lbs
495 lbs
Performed as RX
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