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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 09/03/2019 Old City CrossFit 10-9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1
DB Burpee deadlift (50/35)
DB hang cluster (50/35)

*Alternate movements - 10 burpee DL, 10 clusters, 9 burpee deadlift, 9 clusters, etc..		 7 rounds 6 reps
Workout Scaled
Gretchen P 09/03/2019 Sheepdog CrossFit None 3 mile run 29m 00s
Performed as RX
Kenny Shaevel 09/03/2019 Vintage CrossFit None Back Squat
5x5 @ 90% 5RM		 165 lbs
Performed as RX
Kenny Shaevel 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		 9m 55s
Workout Scaled
Daniel Qualmann 09/03/2019 Sheepdog CrossFit None For Time:

Deadlift/Burpee Ladder

DL 10 to 1/Burpee 1 to 10

DL weight 315# RX		 16m 47s
Workout Scaled
Eric H 09/03/2019 Farm Fitness None 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total rounds & reps!
Scale as needed.		 4 rounds 20 reps
Performed as RX
Chris Torrence 09/03/2019 Farm Fitness None 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total rounds & reps!
Scale as needed.		 6 rounds 10 reps
Workout Scaled
Eli Hines 09/03/2019 Farm Fitness None 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total rounds & reps!
Scale as needed.		 6 rounds 0 reps
Workout Scaled
Ashley Ryll 09/03/2019 CFV 9.3.19 4 rounds for time
10 Devils Press (12 lb)
40 ft DB walking lunge
800 m run		 22m 01s
Workout Scaled
Richard Young 09/03/2019 None CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 35s
Performed as RX
Dennis Sukholutsky 09/02/2019 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 8 rounds 16 reps
Performed as RX
Jonathan Schabruch 09/02/2019 Sheepdog CrossFit Cameron For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents		 23m 04s
Performed as RX
Charles Drake 09/02/2019 Sheepdog CrossFit None 1 mile run
75 BB Thrusters
50 pull-ups
75 Wall balls
1 mile run		 32m 46s
Performed as RX
Charles Drake 09/02/2019 Sheepdog CrossFit None A) worlds greatest stretch x5 ea
Banded hip bridge x10
BB Kang Squats x10

B) 10 min warm up to 60% sumo DL
E3MOM for 9 min

10 SDL (1-60%, 2-65%, 3-AMRAP 70%
05 depth landings from platform plus 45

C) 10 min warm up to 60% floor press
E3MOM 9 min

10 floor press (1-60, 2-65, 3-AMRAP 70%)
10 hollow body to tuck

D) finisher 2rds
20 Russian Kb Swings
10 push-ups
10 ring rows		 B) 155 - 18 lbs
C) 135 - 9 lbs
D) 53 KB lbs
Performed as RX
Scott Anderson 09/02/2019 Sheepdog CrossFit None 20 minute AMRAP:
5 burpees
10 regular pushups
15 air squats		 12 rounds 5 reps
Performed as RX
mike pace 09/02/2019 madera so #600Scary cousin in law. 4 RFT

50m run
8 db curls
50m run
100m sled drag 125#
8 bench

9-2-19me=10:35, a rod=11:27
 10m 35s
Performed as RX
Joey Schlaffer 09/02/2019 Crossfit 1525 09.02.19 12 Min AMRAP
10 Wall balls 20#
10 Box jumps 24"
5 R/ 5 L KB Snatch #53		 5 rounds 22 reps
Performed as RX
Sebastian Arango 09/02/2019 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 7 rounds 9 reps
Performed as RX
Robert Greer 09/02/2019 RifTribe Monday Wod 16 min AMRAP
2-KB push jerk (split reps evenly between arms) 53lb/35lb
2-KB swings (53lb/35lb)
2-V-ups
25-DUs
4-KB push jerk
4-KB swings
4-V-ups
25-DUs

*Add two reps each round
 6 rounds 32 reps
Performed as RX
Andrew Shum 09/02/2019 RifTribe Monday Wod 16 min AMRAP
2-KB push jerk (split reps evenly between arms) 53lb/35lb
2-KB swings (53lb/35lb)
2-V-ups
25-DUs
4-KB push jerk
4-KB swings
4-V-ups
25-DUs

*Add two reps each round
 6 rounds 14 reps
Performed as RX
Chong Hill 09/02/2019 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 6 rounds 6 reps
Workout Scaled
Gretchen P 09/02/2019 Sheepdog CrossFit None 5 mile run 49m 00s
Performed as RX
Ankur Kataria 09/02/2019 District H CrossFit "Partner" Glen For time:

155 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 15 ascents
Run 1 mile
100 Burpees

Split C&J's, Rope Climbs and Burpees between you and your partner.
Both partners run together.		 28m 45s
Workout Scaled
Scott Anderson 09/01/2019 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
Partner 1: Row 400m
Partner 2: work on AMRAP:
5 Chest to bar pullups
10 HR pushups
15 KB swings @ 55#
20 abmat situps

Switch after every row. Start where partner left off.

HOME ROWER		 8 rounds 2 reps
Performed as RX
Jonathan Schabruch 08/31/2019 Sheepdog CrossFit None 4 Rounds for time:
100m Dumbbell Farmer's Carry
14 Handstand Push-ups, strict
7 Deadlifts, 70% of 1RM


Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 16m 12s
Performed as RX
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