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Athlete Date Sort Location Workout Name Description Results
Charles Drake 08/31/2019 Sheepdog CrossFit None 8 min AMRAP partners
200m Run
1) 15 goblet squats
2) 16 goblet walking lunges

4 min rest

8 min AMRAP
200m Row
1)15 KB Swings
2) 15 pull-ups

4 min rest

8 min AMRAP
12/9 cal assault bike
15 Wall balls
15 push-ups 		16 rounds 18 reps
Performed as RX
Joshua Crews 08/31/2019 Sheepdog CrossFit Filthy Fifty 50 Box Jumps (24)
50 Jumping Pull-ups
50 Kettle-bell Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wallball Shots (20)
50 Burpees
50 Double Unders		 35m 36s
Performed as RX
Gretchen P 08/31/2019 Sheepdog CrossFit Gaza 5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run		 1h 44m 06s
Workout Scaled
Ashley Ryll 08/31/2019 CFV 31 Heroes AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24")

This is a Partner WOD. Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.		 8 rounds 11 reps
Workout Scaled
Valerie Blyleven 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 215 reps
Workout Scaled
Fiona Alford 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 184 reps
Workout Scaled
Scott Anderson 08/30/2019 Sheepdog CrossFit None 7 Rounds of:
7 Kipping Pullups
14 Burpees
21 Air Squats		 17m 55s
Performed as RX
Paul Greenhalgh 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 230 reps
Performed as RX
Toni Smith 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 258 reps
Performed as RX
Joey Schlaffer 08/30/2019 Crossfit 1525 08.30.19 25 Minute AMRAP with a partner:
10 Power Snatches (95/65)
15 Box Jump Overs (24/20)
20 Russian KB Swings 53/35#
50 Double unders		 3 rounds 158 reps
Performed as RX
Robert Greer 08/30/2019 RifTribe Friday WOD 15-12-9-6
--Bar to overhead (110lb/65lb)
--Hang Power Cleans(110lb/65lb)
*Cash-out with 30 OTB Burpees
 9m 49s
Performed as RX
Andrew Shum 08/30/2019 RifTribe Friday WOD 15-12-9-6
--Bar to overhead (110lb/65lb)
--Hang Power Cleans(110lb/65lb)
*Cash-out with 30 OTB Burpees
 15m 00s
Performed as RX
Karina Romero 08/30/2019 Vintage CrossFit None 3 Rounds
16 Kettlebell Snatches 53/35lbs
12/8 Calorie Bike
40' Handstand Walk

Beginner: 35/18; 80' Overhead Carry
Intermediate: 44/26; 4 Handstand Walk Attempts or :30 Handstand Hold
Advanced: Rx		 7m 58s
Workout Scaled
Karina Romero 08/30/2019 Vintage CrossFit None Deadlift
3x10

Slow and controlled		 125 lbs
Performed as RX
Chong Hill 08/30/2019 Vintage CrossFit None Deadlift
3x10

Slow and controlled		 145 lbs
Performed as RX
Chong Hill 08/30/2019 Vintage CrossFit None 3 Rounds
16 Kettlebell Snatches 53/35lbs
12/8 Calorie Bike
40' Handstand Walk

Beginner: 35/18; 80' Overhead Carry
Intermediate: 44/26; 4 Handstand Walk Attempts or :30 Handstand Hold
Advanced: Rx		 7m 00s
Workout Scaled
Seth Johnson 08/30/2019 Old City CrossFit 5 RFT 21 Deadlifts - 135/95
15 Pull ups
9 Clean & jerk - 135/95
42 Double unders

30 min timecap
 3 rounds 45 reps
Workout Scaled
Gretchen P 08/30/2019 Sheepdog CrossFit Pheezy Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups		 29m 52s
Workout Scaled
Ankur Kataria 08/30/2019 District H CrossFit None Agility Work Seated Box Jump practice

5 sets of 3		 15 reps
Performed as RX
Ankur Kataria 08/30/2019 District H CrossFit None Metabolic Conditioning

Complete 6 Rounds, record fastest time

100m Sled Push 135/90 on sled
5 burpees no push up
15 deficit push ups

90 second rest or until sled is available		 2m 22s
Performed as RX
Eric H 08/30/2019 Farm Fitness None Complete as many reps as possible in 12 minutes of:
3-6-9-12...

Push-Ups (HR)
Pull-Ups
Sit-Ups
 249 reps
Performed as RX
Chris Torrence 08/30/2019 Farm Fitness None Complete as many reps as possible in 12 minutes of:
3-6-9-12...

Push-Ups (HR)
Pull-Ups
Sit-Ups
 220 reps
Performed as RX
Eli Hines 08/30/2019 Farm Fitness None Complete as many reps as possible in 12 minutes of:
3-6-9-12...

Push-Ups (HR)
Pull-Ups
Sit-Ups
 219 reps
Performed as RX
Ashley Ryll 08/30/2019 CFV 8.30.19 For time
21-15-9
Power cleans (55 lbs)
Bar facing burpees

Rest until 10:00 and then complete:
For time
9-15-21
D-ball Cleans (50 lbs)
Calorie row		 7m 38s
Workout Scaled
Jonathan Schabruch 08/29/2019 Sheepdog CrossFit None 6 Intervals, each for time of:
10/7 Calories, row
10 Power Snatch, 95/65
10 Pull-ups
10/7 Calories, row

*Rest 3 minutes between each. 		16m 37s
Performed as RX
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