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Athlete Date Sort Location Workout Name Description Results
Greg Segui 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.		 7m 31s
Performed as RX
Nyree Segui 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.		 7m 35s
Performed as RX
Jonathan Schabruch 08/28/2019 Sheepdog CrossFit None Back Squat
2-3-5-10-2-3-5-10

*Use your 10-rep loading across all sets.		 205-205-205-205-205-205-205-205 lbs
Performed as RX
karyn baxter 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.		 7m 35s
Workout Scaled
Toni Smith 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.		 6m 58s
Performed as RX
mike pace 08/28/2019 madera so #599A Rod showing off. 4 RFT

25m tire flip
8 db curls
5 dl 135#
8 db rows
5 bench

8-28-19me=11:11, a rod=10:45
 11m 11s
Performed as RX
Sheryl Ferris-Little 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.		 10m 16s
Performed as RX
Joey Schlaffer 08/28/2019 Crossfit 1525 08.28.19 3RFT:
Run 400 meters
15 Deadlifts 185/115#
21 Pull-ups		 12m 58s
Performed as RX
Steve Matteson 08/28/2019 PilotFit Run, Jump, and Swing 4 rounds:
400m
20 box jump step overs (24")
20 Kettlebell - 45 lbs.		 15m 57s
Performed as RX
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
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