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Athlete Date Sort Location Workout Name Description Results
Chris Torrence 09/12/2019 Farm Fitness None For Time

50 Sit-Ups
100 Jump Rope
50 Flutter Kicks (each leg)
100 Jump Rope
50 Leg Levers
100 Jump Rope
50 Mountain Climbers (each leg)
100 Jump Rope		 11m 38s
Performed as RX
Eli Hines 09/12/2019 Farm Fitness None For Time

50 Sit-Ups
100 Jump Rope
50 Flutter Kicks (each leg)
100 Jump Rope
50 Leg Levers
100 Jump Rope
50 Mountain Climbers (each leg)
100 Jump Rope		 9m 48s
Performed as RX
Valerie Blyleven 09/11/2019 Premier Martial Arts/Grand River CrossFit 09/11/2019 12min AMRAP:
21 Kettlebell Swings 50/35lbs
14 Kettlebell Reverse Lunges 50/35
7 Push Jerks 115/75lbs

Post rounds & reps!
Scale as needed.
 4 rounds 11 reps
Workout Scaled
Jonathan Schabruch 09/11/2019 Sheepdog CrossFit None 3 Rounds for time of:
30 Wallball shots, 20/14
20/15 Calories, row
10 Deadlifts, 65% of 1RM		 13m 42s
Performed as RX
Charles Drake 09/11/2019 Sheepdog CrossFit None For Time: 45 Minute Time Cap
9 Box Jump Overs Rx 24/20
11 Wall Ball Rx 20/14
2001 Meter Run
23 Pull-ups/Ring Rows (NYPD)
37 Push-ups (Port Authority Police)
40 Burpees (Flight 93)
184 Air Squats (Pentagon Attack)
343 Double Unders/Single Unders (FDNY)
2350 Meter Row (Remaining Casualties)
Athletes can complete the workout in any order, but must complete one movement before moving to the next.		 43m 29s
Performed as RX
Scott Anderson 09/11/2019 Sheepdog CrossFit Saved by the Barbell 3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

20-lb. ball, 115-lb. deadlifts and cleans		 237 reps
Performed as RX
Toni Smith 09/11/2019 Premier Martial Arts/Grand River CrossFit 09/11/2019 12min AMRAP:
21 Kettlebell Swings 50/35lbs
14 Kettlebell Reverse Lunges 50/35
7 Push Jerks 115/75lbs

Post rounds & reps!
Scale as needed.
 5 rounds 13 reps
Performed as RX
Sheryl Ferris-Little 09/11/2019 Premier Martial Arts/Grand River CrossFit 09/11/2019 12min AMRAP:
21 Kettlebell Swings 50/35lbs
14 Kettlebell Reverse Lunges 50/35
7 Push Jerks 115/75lbs

Post rounds & reps!
Scale as needed.
 4 rounds 17 reps
Performed as RX
Joey Schlaffer 09/11/2019 Crossfit 1525 09.11.19 12min AMRAP:
8 FR lunges 95/65#
8 Wall balls 30/20#
8/6 Calorie row		 6 rounds 16 reps
Performed as RX
Joey Schlaffer 09/11/2019 Crossfit 1525 Deadlift Dead Lift 3x10 255-275-275 lbs
Performed as RX
Steve Matteson 09/11/2019 PilotFit 12 Minutes of PP, DL & DUBS 12 min. AMRAP
5 Push Press @ 100 lbs.
10 Deadlift
20 DUBS

Rest and then bench press - 5 rounds of 3 reps
* Work for 3 rep max		 8 rounds 3 reps
Performed as RX
Michelle Bishop 09/11/2019 Crossfit NCR None Skill:
back squat
3-3-3-3 at approx 80% (115)

WOD
20 AMRAP
400m run
max muscle up transitions (10/round)
did 6 rounds with 10 transitions/round

Prior 1
run 1.6km post workout (loop+400m)		 60 reps
Workout Scaled
Laurie Hines 09/11/2019 Premier Martial Arts/Grand River CrossFit None 12 min of:
21 step ups 20"
14 sit ups
7 back squats 65lbs		 5 rounds 2 reps
Performed as RX
Darren Madill 09/11/2019 Premier Martial Arts/Grand River CrossFit 09/11/2019 12min AMRAP:
21 Kettlebell Swings 50/35lbs
14 Kettlebell Reverse Lunges 50/35
7 Push Jerks 115/75lbs

Post rounds & reps!
Scale as needed.
 4 rounds 0 reps
Workout Scaled
Gretchen P 09/11/2019 Sheepdog CrossFit None 50-40-30 Double Unders
50-40-25 Sit-Ups;

Then
1-8 Min EMOM
Cleans at 75 and pull-ups
8-10 rest
10-18
Deadlifts
T2B		 86 reps
Performed as RX
Ankur Kataria 09/11/2019 CF Krakow None WOD: landmine complex

5 sets of

8/8x single leg RDL
8/8x half kneeling press
8/8x antirotation
30" plank

2' rest		 66 (30 kgs) lbs
Performed as RX
Eric H 09/11/2019 Farm Fitness None 21-15-9
SDHPs @ 55#
Wall-balls @ 20#
Sit-Ups
400m run		 11m 50s
Workout Scaled
Eli Hines 09/11/2019 Farm Fitness None 21-15-9
SDHPs @ 55#
Wall-balls @ 20#
Sit-Ups
400m run		 11m 51s
Workout Scaled
Ashley Ryll 09/11/2019 CFV 9/11 Tribute For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row		 28m 27s
Workout Scaled
Jonathan Schabruch 09/10/2019 Sheepdog CrossFit None 9 Rounds for time of:
6 Toes-to-rings
3 Ring Muscle-ups		 10m 05s
Performed as RX
Charles Drake 09/10/2019 Sheepdog CrossFit None A) Warm-up

- 10 Heel Taps

- 10 RNT Reverse Lunge

- 10 Goblet Squats


B) 10 Minute Warm-up to 70% on Back Squat

-then

E3 Min x 15 Minutes

-5 Back Squats

-5 Single Leg Depth Landings (off platform)


C) 10 Minute Warm-up to 70% on Push Press

-then

E2.5 Min x 10 Minutes

-5 Push Press

-6 Pull-ups


D) Finisher

2 Rounds

10 DB Walking Lunges (each leg)

10 SA KB Bottoms-up Strict Press

10 Weighted Sit-ups		 A) 55 lbs
B) 185 lbs
C) 115 lbs
D) 55, 20, 35 lbs
Performed as RX
Scott Anderson 09/10/2019 Sheepdog CrossFit Panic breathing For Time (with a 2 Partner Team)
500-400-300-200-100 meter Row
Partner Kettlebell Rack Hold (55#x2)

Each partner completes the designated rowing distance before moving to the next round.

5 Burpee penalty for each drop of kettlebells. If KB are dropped, rowing must stop until picked back up.		 14m 34s
Performed as RX
Toni Smith 09/10/2019 Premier Martial Arts/Grand River CrossFit 09/10/2019 Front Squat
5-5-3-3-1
1x10 @ 60% of 1rep

Post heaviest load!
 130 lbs
Performed as RX
mike pace 09/10/2019 madera so #276Weights. 20 tri-8 curls-8 shoulder press-10 bench

9-10-19..me=completed
 15m 00s
Performed as RX
Joey Schlaffer 09/10/2019 Crossfit 1525 Box Squat Box squats 55 235 lbs
Performed as RX
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