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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 08/28/2019 Vintage CrossFit None Power Snatch
5 Rounds
:60 on, 2:00 off
Singles @ 75-80%
Drop and Reset

The object here is to work on repeating moderately heavy singles with short rest.
 145 lbs
Performed as RX
Sebastian Arango 08/28/2019 Vintage CrossFit None AMRAP 10 Minutes
4 Devils Press 50/35s
6 Ring Dips
8 Alternating Pistols

Beginner: 30/15#; Bench Dips; 8 Step Back Lunges
Intermediate: 40/25#; Bar Dips; Assisted Pistols
Advanced: Rx
 4 rounds 10 reps
Performed as RX
Laurie Hines 08/28/2019 Premier Martial Arts/Grand River CrossFit 08/28/2019 4 Rounds for time:
12 KB Swings 50/35lbs
9 Barbell-Facing Burpees
6 Power Snatches 75/45lbs

Post time!
Scale as needed.		 9m 05s
Workout Scaled
Darren Madill 08/28/2019 Premier Martial Arts/Grand River CrossFit 08/28/2019 4 Rounds for time:
12 KB Swings 50/35lbs
9 Barbell-Facing Burpees
6 Power Snatches 75/45lbs

Post time!
Scale as needed.		 09m 55s
Performed as RX
Seth Johnson 08/28/2019 Old City CrossFit Back Squat Back Squat 8-8-8 135-225-275 lbs
Performed as RX
Seth Johnson 08/28/2019 Old City CrossFit 90 on/90 off x 5 7 Push ups
14 Amer KB Swings - 53/35
7 Jumping lunges (per leg - no weight)
*Pick up where you left off at the end of each round.		 5 rounds 17 reps
Performed as RX
Gretchen P 08/28/2019 Sheepdog CrossFit None 12 min AMRAP
5 handstand pull ups
5 deadlifts at 125lbs. 		8 rounds 4 reps
Performed as RX
Kenny Shaevel 08/28/2019 Vintage CrossFit None Power Snatch
5 Rounds
:60 on, 2:00 off
Singles @ 75-80%
Drop and Reset

The object here is to work on repeating moderately heavy singles with short rest.
 75(9)-80(8)-85(8)-85(7)-90(7) lbs
Performed as RX
Kenny Shaevel 08/28/2019 Vintage CrossFit None AMRAP 10 Minutes
4 Devils Press 50/35s
6 Ring Dips
8 Alternating Pistols

Beginner: 30/15#; Bench Dips; 8 Step Back Lunges
Intermediate: 40/25#; Bar Dips; Assisted Pistols
Advanced: Rx
 4 rounds 3 reps
Workout Scaled
Ankur Kataria 08/28/2019 District H CrossFit None Strength/Barbell Cycling

6min EMOM of 5 Deadlifts

RX: 255/155lbs, RX+: 275/165lbs

Scale options: 225/135lbs, 205/115lbs, 185/105lbs, 155/100lbs, 135/95lbs		 255 lbs
Performed as RX
Ankur Kataria 08/28/2019 District H CrossFit None Metabolic Conditioning:

5 Rounds for time

10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders		 17m 13s
Workout Scaled
Eric H 08/28/2019 Farm Fitness None 15 Minute AMRAP

Complete as many reps as possible at each station, switching stations EMOM.

Station 1 - OH Squat @ 75#
Station 2 - Ring Push-Ups
Station 3 - Box Jumps @ 24
Station 4 - Knees to Elbow
Station 5 - Rest

Score is total number of reps from all stations.		 198 reps
Performed as RX
Chris Torrence 08/28/2019 Farm Fitness None 15 Minute AMRAP

Complete as many reps as possible at each station, switching stations EMOM.

Station 1 - OH Squat @ 75#
Station 2 - Ring Push-Ups
Station 3 - Box Jumps @ 24
Station 4 - Knees to Elbow
Station 5 - Rest

Score is total number of reps from all stations.		 249 reps
Performed as RX
Eli Hines 08/28/2019 Farm Fitness None 15 Minute AMRAP

Complete as many reps as possible at each station, switching stations EMOM.

Station 1 - OH Squat @ 75#
Station 2 - Ring Push-Ups
Station 3 - Box Jumps @ 24
Station 4 - Knees to Elbow
Station 5 - Rest

Score is total number of reps from all stations.		 256 reps
Performed as RX
Ashley Ryll 08/28/2019 CFV 8.28.19 12:00 EMOM
1. 5 HSPU
2. 5 Shoulder Press (45 lbs)

7:00 AMRAP
1,2,3,4,5...
Push Jerk (50 lbs)
2,4,6,8,10...
Toes to Bar		 7 rounds 19 reps
Workout Scaled
Jonathan Schabruch 08/27/2019 Sheepdog CrossFit None For time:
400m run
21 Burpees, bar-facing
400m run
15 Burpees, bar-facing
400m run
9 Burpees, bar-facing		 8m 12s
Performed as RX
Charles Drake 08/27/2019 Sheepdog CrossFit None 15 Minutes Rope Climb Practice
1) Seated Foot Clamp
2) Hanging Foot Clamp (pull-up bar)
3) Standing Initial Knee Tuck to Foot Clamp
4) Rope Climb
5 Rounds for Time (20 Minute Cap)
200 Meter Run
18 DB Push Press (50/35)
12 Pull-ups
6 Burpee Box Jump Over (24/20)
Recovery 2-3 sets
Lat Stretch x8ea		 18m 41s
Performed as RX
Scott Anderson 08/27/2019 Sheepdog CrossFit None Two Partner Team 30 minute AMRAP:

12 Rounds, alt. partners each round:
15 wallballs
12 toe to bars
12 calorie row

After 12 rounds completed (6 each), then work on the following
21 power cleans 95#
21 PC 115#
21 PC 135#
21 PC 155#
AMRAP PC 185#
 14 rounds 11 reps
Performed as RX
mike pace 08/27/2019 madera so #598.Hall of fame. 3 RFT

200m row
8 db curls
25m tire flip 200#
8 kbs

8-27-19me=18:27
 18m 27s
Performed as RX
Joey Schlaffer 08/27/2019 Crossfit 1525 Clean Complex Clean Complex One set every :90 for 9 minutes
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean		 165 lbs
Performed as RX
Sebastian Arango 08/27/2019 Vintage CrossFit None Misfit Clean Complex 2.0
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
 155 lbs
Performed as RX
Sebastian Arango 08/27/2019 Vintage CrossFit None 3 Rounds
400m Run
30 Air Squats
25 Push Ups
20 Pull Ups

Time cap 20:00

Bad push ups don't make you better! Scale so the push ups can be perfect! Pull Ups shouldn't be more than 3 sets for all three rounds.

Beginner: 25 Air Squats; 15/10 Push Ups; 10 Banded Pull Ups
Intermediate: 20/12 Push Ups; 15 Pull Ups
Advanced: Rx		 13m 42s
Performed as RX
Laurie Hines 08/27/2019 Premier Martial Arts/Grand River CrossFit 08/26/2019 3 rounds
400m Run/row
10 Deadlifts 185/135lbs
10 Pull-ups

Post time!
Scale as needed.		 10m 09s
Workout Scaled
Karina Romero 08/27/2019 Vintage CrossFit None Misfit Clean Complex 2.0
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
 70 lbs
Performed as RX
Karina Romero 08/27/2019 Vintage CrossFit None 3 Rounds
400m Run
30 Air Squats
25 Push Ups
20 Pull Ups

Time cap 20:00

Bad push ups don't make you better! Scale so the push ups can be perfect! Pull Ups shouldn't be more than 3 sets for all three rounds.

Beginner: 25 Air Squats; 15/10 Push Ups; 10 Banded Pull Ups
Intermediate: 20/12 Push Ups; 15 Pull Ups
Advanced: Rx		 18m 51s
Workout Scaled
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