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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 09/04/2019 Vintage CrossFit None Power Clean
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 45 reps
Performed as RX
Kenny Shaevel 09/04/2019 Vintage CrossFit None WZA 2020 OCQ 4
150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar

Cap 15:00

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Alternate:
100 Wall Balls 14/10 to 10/9'
50 Weighted Butterfly Sit Ups 14/10#		 15m 43s
Workout Scaled
Daniel Qualmann 09/04/2019 Sheepdog CrossFit None For Time:

1,000m Row
12 Power Clean 135#
75 Double unders
9 Power Cleans 155#
75 Double unders
6 Power Cleans 175#		 26m 53s
Performed as RX
Ankur Kataria 09/04/2019 District H CrossFit None Strength - 15 mins

Back Squat 3 sets of 5

All sets at same weight.

Aim for 80% of 1RM or add 5-10 lbs from last week

 280 lbs
Performed as RX
Ankur Kataria 09/04/2019 District H CrossFit None Metabolic Conditioning:

Complete one round for time.

150 double unders
800m run
30 deadlifts (225lbs/135lbs)		 8m 03s
Workout Scaled
Chris Torrence 09/04/2019 Farm Fitness None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs
Partner 2 - 5 KB Swings @ 55#
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 405 reps
Performed as RX
Eli Hines 09/04/2019 Farm Fitness None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs
Partner 2 - 5 KB Swings @ 55#
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 405 reps
Performed as RX
Ashley Ryll 09/04/2019 CFV 9.4.19 3 rounds
4:00 work/4:00 rest
2-4-6-8-10...
Thrusters (45 lb)
Bar facing burpees		 8 rounds 3 reps
Performed as RX
Fiona Alford 09/03/2019 Premier Martial Arts/Grand River CrossFit 09/03/2019 Back Squat
5-5-3-3-1
1x10 @ 60% of 1Rep

Post heaviest load!
 220 lbs
Performed as RX
Jonathan Schabruch 09/03/2019 Sheepdog CrossFit None Overhead squat 5-5-3-3-3-1-1-1-1 reps 135-155-165-175-185-195-205f-205f-205 lbs
Performed as RX
Charles Drake 09/03/2019 Sheepdog CrossFit None Run 2 miles 15m 27s
Performed as RX
Charles Drake 09/03/2019 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders (dbl single)
Sit-ups		 09m 18s
Performed as RX
Toni Smith 09/03/2019 Premier Martial Arts/Grand River CrossFit 09/03/2019 Back Squat
5-5-3-3-1
1x10 @ 60% of 1Rep

Post heaviest load!
 160 lbs
Performed as RX
mike pace 09/03/2019 madera so #601That didnt work. 3 RFT

8 bench
8 db curls
8 tricep ext
8 db rows
8 db incline
32 bands mcl

9-3-19me=completed
 15m 00s
Performed as RX
Joey Schlaffer 09/03/2019 Crossfit 1525 Back Squat Back squats 5-5-3-3-1-1 205-225-235-245-265-285 lbs
Performed as RX
Joey Schlaffer 09/03/2019 Crossfit 1525 09.03.19 AMRAP 12:
21 Kettlebell Swings 53/35#
14 Kettlebell Reverse Lunges
7 Push Jerks 155/105#		 4 rounds 30 reps
Performed as RX
Sebastian Arango 09/03/2019 Vintage CrossFit None Back Squat
5x5 @ 90% 5RM		 265 lbs
Performed as RX
Sebastian Arango 09/03/2019 Vintage CrossFit None For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups

Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.

Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx		 12m 38s
Performed as RX
Robert Greer 09/03/2019 RifTribe Tuesday Wod Part A: 12 min
Find a heavy squat clean

Part B:
12 min partner AMRAP
4-power cleans from the ground 95lb/65lb
6-front squats 95lb/65lb
 185 lbs
Performed as RX
Andrew Shum 09/03/2019 RifTribe Tuesday Wod Part A: 12 min
Find a heavy squat clean

Part B:
12 min partner AMRAP
4-power cleans from the ground 95lb/65lb
6-front squats 95lb/65lb
 200 lbs
Performed as RX
Karina Romero 09/03/2019 Vintage CrossFit None Back Squat
5x5 @ 90% 5RM		 115x1 130x4 lbs
Performed as RX
Karina Romero 09/03/2019 Vintage CrossFit None For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups

Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.

Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx		 14m 03s
Workout Scaled
Chong Hill 09/03/2019 Vintage CrossFit None Back Squat
5x5 @ 90% 5RM		 155 lbs
Performed as RX
Chong Hill 09/03/2019 Vintage CrossFit None For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups

Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.

Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx		 10m 10s
Workout Scaled
Seth Johnson 09/03/2019 Old City CrossFit Bench Press Bench Press 10-10-10 135-195-205 lbs
Performed as RX
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