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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 09/04/2019 Premier Martial Arts/Grand River CrossFit 09/04/2019 12min AMRAP of:
400-m run
15 body-weight deadlifts

Post rounds and reps. Run counts as 1 rep.
Scale as needed.

 2 rounds 5 reps
Performed as RX
Joey Schlaffer 09/04/2019 Crossfit 1525 09.04.19 For Time:
50/35 Calorie Row
3 Rounds of Kelly
50/35 Calorie Row

***1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs 20/14#		 23m 25s
Performed as RX
Steve Matteson 09/04/2019 PilotFit Steve is 60 2 Rounds
30 Kettlebell
30 Wallball
30 Pullups
30 Box jump
30 Dumbbell snatch - 35 lbs. (alternate)
30 Burpees
 25m 46s
Performed as RX
Sebastian Arango 09/04/2019 Vintage CrossFit None Power Clean
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 41 reps
Performed as RX
Sebastian Arango 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#		 14m 57s
Performed as RX
Matt Lyle 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#		 12m 25s
Performed as RX
Laurie Hines 09/04/2019 Premier Martial Arts/Grand River CrossFit 09/04/2019 12min AMRAP of:
400-m run
15 body-weight deadlifts

Post rounds and reps. Run counts as 1 rep.
Scale as needed.

 3 rounds 0 reps
Workout Scaled
Darren Madill 09/04/2019 Premier Martial Arts/Grand River CrossFit 09/04/2019 12min AMRAP of:
400-m run
15 body-weight deadlifts

Post rounds and reps. Run counts as 1 rep.
Scale as needed.

 3 rounds 6 reps
Performed as RX
Gretchen P 09/04/2019 Sheepdog CrossFit None 7 rounds
15 KB swings at 35 lbs
15 cleans at 65 lbs
15 box jumps		 32m 25s
Performed as RX
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
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