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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 08/26/2019 District H CrossFit None Strength - 15 mins

Back Squat 3 sets of 5

Aim for 75% of 1RM or add 5-10 lbs from last week

All sets at same weight.		 275 lbs
Performed as RX
Ankur Kataria 08/26/2019 District H CrossFit None Metabolic Conditioning:

5 Minute AMRAP:

5 Push Press 155/105lbs
7 Chest to Bar Pull Ups

-Rest 3 minutes, then-

5 minutes AMRAP

5 Burpees
7 Hang Power Clean 155/105lbs.

*Scale Options 135/95lbs, 115/75lbs and regular pull ups*

Score is rounds and reps completed for both rounds. Counted separately.		 9 rounds 10 reps
Workout Scaled
Eric H 08/26/2019 Farm Fitness None 3 Rounds

21 Box Jump (24/20)
15 Push Jerk (95#s/75#s)
9 Ring Dips		 11m 08s
Performed as RX
Chris Torrence 08/26/2019 Farm Fitness None 3 Rounds

21 Box Jump (24/20)
15 Push Jerk (95#s/75#s)
9 Ring Dips		 11m 36s
Performed as RX
Eli Hines 08/26/2019 Farm Fitness None 3 Rounds

21 Box Jump (24/20)
15 Push Jerk (95#s/75#s)
9 Ring Dips		 11m 37s
Performed as RX
Ashley Ryll 08/26/2019 CFV 8.26.19 4 rounds:
4:00
10 strict pull-ups
10 devils press
20 sandbag step ups
Max calorie bike for score
4:00 rest		 54 reps
Workout Scaled
Richard Young 08/26/2019 None None A) Core - 30 on : 30 off x 3 rounds

- Hollow Body Hold

- Superman

- Side Plank (right)

- Side Plank (left)

B) Push

- 5 second Eccentric Push-ups x 8 reps (drop to knees and push-up to reset)

- Shoulder Tap x 10ea

- Rest 60-90 seconds and Repeat for 3-5 rounds

C) Pull

- Seated Banded Ring Lat Pulldown x15 reps (if they cant be done unbroke, band tension is too high)

- SA DB Bent Over Row x 10ea (use free hand on a box or bench to support torso)

- Rest 60-90 seconds and Repeat for 3-5 rounds

D) Accessory

- DB Squeeze Floor Press x 8

- Supine DB Skullcrusher x 12

- Knee Tucks with Feet on Wall Ball Holding a Plank Position x 15		 DB Squeeze Floor Press-50 lbs
Supine DB Skullcrusher-35 lbs
Performed as RX
Charles Drake 08/25/2019 Sheepdog CrossFit None 30 Minute AMRAP:Teams of 2
1000 Meter Row
50 Toes to Bar
30 Wall Balls (20/14)
800 Meter Run
50 DB Thruster (50/35)
30 Push-ups
500 Meter Row
40 Toes to Bar
20 Wall Balls (20/14)
400 Meter Run
40 DB Thruster (50/35)
20 Push-ups		 01 rounds 1050 reps
Performed as RX
James Ferguson 08/24/2019 Sheepdog CrossFit Death by 10 Meters Intervals
Set up 2 cones 10m apart.
First round run 10m, every minute on the minute add 10m.
Second round run 2 lengths, third round 3 lengths, etc.
You're adding one return trip every minute until you can no longer continue.
Record total rounds for score.		 13 rounds 13 reps
Performed as RX
Scott Anderson 08/24/2019 Sheepdog CrossFit None 5 Rounds:
15 burpees
15 air squats
15 situps		 12m 58s
Performed as RX
Joey Schlaffer 08/24/2019 None Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 18m 03s
Performed as RX
Gretchen P 08/24/2019 Sheepdog CrossFit None 3 mile run

then 5 min continuous lift 		27m 07s
Performed as RX
Ankur Kataria 08/24/2019 District H CrossFit None Complete in teams of 2, 25 min AMRAP of:

Partner 1 performs:

8 Thrusters (135/195)
3 Rope Climbs (15) or 8 strict Pull ups
24 lateral bar hops

Partner 2 is running 400m with 20lbs/14lb wall ball.

Switch positions when Partner 2 returns from the run

Score is amount of rounds completed.
 8 rounds 1 reps
Workout Scaled
Ashley Ryll 08/24/2019 CFV 8.24.19 Partner Workout
5 rounds
2:00 Echo Bike
2:00 400m run
Reps is calories biked		 118 reps
Performed as RX
Valerie Blyleven 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 15m 35s
Performed as RX
Fiona Alford 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 16m 38s
Performed as RX
Jonathan Schabruch 08/23/2019 Sheepdog CrossFit None 4 Rounds for time of:
400m Run
15 GHD sit-ups
12 Pull-ups, strict
9 Knees-to-elbows, strict		 21m 00s
Workout Scaled
Charles Drake 08/23/2019 Sheepdog CrossFit None 4 Rounds for time of:
400m Run
15 GHD sit-ups
12 Pull-ups, strict
9 Knees-to-elbows, strict		 19m 54s
Performed as RX
Paul Greenhalgh 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 12m 04s
Performed as RX
Toni Smith 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 13m 34s
Performed as RX
Sheryl Ferris-Little 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 16m 50s
Performed as RX
Steve Matteson 08/23/2019 PilotFit Wallball Ladder (with burpees) 1 minute EMOM running clock:

Do 1 wallball the first minute, 2 the second, and so on, as long as you can go.

Each minute begins with 3 burpees.		 16 rounds 0 reps
Performed as RX
Andrew Shum 08/23/2019 RifTribe Regular WOD Partner WOD
24 min AMRAP of:
12-Deadlifts
20-Barbell push-ups
28-KB SDHP (24k/16k)
 12 rounds 0 reps
Performed as RX
Laurie Hines 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 15m 35s
Workout Scaled
Karina Romero 08/23/2019 Vintage CrossFit None 21-15-9
Hang Power Clean 115/75lbs
Shoulder to Overhead
Calorie Row

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx		 10m 10s
Workout Scaled
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