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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 6m 32s
Performed as RX
Toni Smith 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 5m 19s
Performed as RX
Sheryl Ferris-Little 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 6m 36s
Workout Scaled
Michelle Bishop 09/07/2019 Crossfit NCR None Teams of 2 (with Jen)--sprint rounds
12 AMRAP
200 m run
5 thrusters (45)
12 AMRAP
200 m run
5 squat snatch (45)
went light as was my first cardio workout after 1 mth
 16 rounds 1 reps
Workout Scaled
Gretchen P 09/07/2019 Sheepdog CrossFit None 4 mile run; then
21-15-9 leg lifts and sit-ups		 38m 41s
Performed as RX
Ankur Kataria 09/07/2019 District H CrossFit Fight Gone Worse Fight Gone Worse

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

50 lb DB Thruster
95 lb Power Snatch
20 Box jump
95 lb Push Press
Row for calories

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of rotate, the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.		 196 reps
Performed as RX
Greg Segui 09/06/2019 Premier Martial Arts/Grand River CrossFit 09/06/2019 7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
 10m 39s
Performed as RX
Nyree Segui 09/06/2019 Premier Martial Arts/Grand River CrossFit 09/06/2019 7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
 12m 13s
Performed as RX
Valerie Blyleven 09/06/2019 Premier Martial Arts/Grand River CrossFit 09/06/2019 7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
 13m 47s
Performed as RX
Charles Drake 09/06/2019 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 06m 13s
Performed as RX
Scott Anderson 09/06/2019 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 pullups
10 HR pushups
15 situps		 20m 11s
Performed as RX
Joey Schlaffer 09/06/2019 Crossfit 1525 Snatch & Power Clean EMOM x 3 minutes
3 Power snatch
EMOM x 3 minutes
2 Power snatch
EMOM x 3 minutes
1 Power snatch
EMOM x 3 minutes
3 Power cleans
EMOM x 3 minutes
2 Power cleans
EMOM x 3 minutes
1 Power cleans

Score is Total for heaviest Snatch and Clean		 360 lbs
Performed as RX
Joey Schlaffer 09/06/2019 Crossfit 1525 09.06.19 3RFT:
21/15 Calorie Row
75 Double Unders		 7m 24s
Performed as RX
Steve Matteson 09/06/2019 PilotFit Beginning to Row Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m
10 pushups
20 situps
Row 500m
 14m 50s
Performed as RX
Laurie Hines 09/06/2019 Premier Martial Arts/Grand River CrossFit 09/06/2019 7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
 13m 51s
Workout Scaled
Ankur Kataria 09/06/2019 District H CrossFit None Agility/Plyometric Work:

Kneeling Jump Squat training
5 sets of 3 quality reps

*Advanced athletes can perform kneeling jump squat into broad jump for distance.

*Athletes unable to perform kneeling jump squat can practice broad jumps		 24 reps
Performed as RX
Ankur Kataria 09/06/2019 District H CrossFit None Metabolic Conditioning:

15 min AMRAP of

10 Strict Ring Dips
15 DBall Cleans/OverShoulder (50/30)
10 Toes 2 Bars
100m Sprint		 4 rounds 19 reps
Performed as RX
Eric H 09/06/2019 Farm Fitness None 7 Rounds of:
7 Kipping Pullups
14 Burpees
21 Air Squats		 13m 45s
Performed as RX
Chris Torrence 09/06/2019 Farm Fitness None 7 Rounds of:
7 Kipping Pullups
14 Burpees
21 Air Squats		 14m 36s
Performed as RX
Eli Hines 09/06/2019 Farm Fitness None 7 Rounds of:
7 Kipping Pullups
14 Burpees
21 Air Squats		 14m 21s
Performed as RX
Ashley Ryll 09/06/2019 CFV 9.6.19 Tabata double unders

Partner workout
17:00 AMRAP
200 m run
25 wall balls
20 toes to bar
Alternate movements with your partner
 7 rounds 0 reps
Performed as RX
Jonathan Schabruch 09/05/2019 Sheepdog CrossFit None 16-14-12-10-8 reps for time of:
Pull-ups, strict
Dumbbell Shoulder Press
V-ups

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 18m 39s
Performed as RX
Charles Drake 09/05/2019 Sheepdog CrossFit None 12 Minute AMRAP
500m Row
20 Alt. DB Snatches (50/35)
5 Lateral Burpee Over Rower
6 Minute Rest
12 Minute AMRAP
400m Run
20 American KB Swings (50/35)
10 Goblet Squats (50/35)		 5 rounds 520 reps
Performed as RX
Paul Greenhalgh 09/05/2019 Premier Martial Arts/Grand River CrossFit 09/05/2019 Run or Row
8x400m
Rest is 1:1 rest for as long as it took for the interval.

Post fastest interval.
 1m 18s
Performed as RX
mike pace 09/05/2019 madera so #603Simple like kutz. 8 db curls
8 close grip bench
8 db shoulder
8 wide grip push up

9-5-19me=completed
 15m 00s
Performed as RX
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