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Athlete Date Sort Location Workout Name Description Results
Gretchen P 08/23/2019 Sheepdog CrossFit None 2 rounds
25 burpees
25 squats with shoulder throw 20 lbs medicine ball
50 sit-ups
25 pull-ups
15 clean and jerk at 65 lbs
800 m run		 39m 41s
Performed as RX
Kenny Shaevel 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		 12m 38s
Workout Scaled
Kenny Shaevel 08/23/2019 Vintage CrossFit None Deadlift
3x8

Slow and controlled!
 155-155-155 lbs
Performed as RX
Rick Hill 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 40s
Performed as RX
Eric H 08/23/2019 Farm Fitness Balboa 4 Rounds

100 Jump Rope (SU)
400M Run
10 Burpees (PVC)		 15m 30s
Performed as RX
Chris Torrence 08/23/2019 Farm Fitness Balboa 4 Rounds

100 Jump Rope (SU)
400M Run
10 Burpees (PVC)		 16m 28s
Performed as RX
Eli Hines 08/23/2019 Farm Fitness Balboa 4 Rounds

100 Jump Rope (SU)
400M Run
10 Burpees (PVC)		 15m 36s
Performed as RX
Ashley Ryll 08/23/2019 CFV 8.23.19 Partner workout
15:00 AMRAP
1-2-3-4-5...
Box jump overs (14)
Power clean (55 lb)
Shoulder to overhead (jerk)
Alternate complete rounds with partner		 11 rounds 8 reps
Workout Scaled
Richard Young 08/23/2019 None The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 20 rounds 9 reps
Workout Scaled
Jonathan Schabruch 08/22/2019 Sheepdog CrossFit None Death by:
Dumbbell Thruster

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*With a running clock perform 1 thruster in the 1st minute, 2 thrusters in the 2nd minute, 3 thrusters in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required thrusters in the appropriate minute.		 12 rounds 5 reps
Performed as RX
Charles Drake 08/22/2019 Sheepdog CrossFit 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 Bent over row @45 lbs
lbs
DB Squeeze @35 lbs
Skull Crushers @25 lbs
Performed as RX
Charles Drake 08/22/2019 Sheepdog CrossFit None 30 Minute AMRAP

400 Meter Run

20 American KB Swing

10 Pull-ups

500 Meter Row

20 SA DB Clean and Jerk (50/35)

10 Push-ups		 03 rounds 496 reps
Performed as RX
Joey Schlaffer 08/22/2019 Crossfit 1525 Barraza Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups		 3 rounds 13 reps
Performed as RX
Joey Schlaffer 08/22/2019 Crossfit 1525 Shuttle Sprints 200ft shuttle sprints 5 sets with 2-3 minute rest in between 0m 14s
Performed as RX
Robert Greer 08/22/2019 RifTribe Regular WOD 3 Rounds for time (27 min cap) of:

100-DUs
30 sec rest

20-Box jumps (30/24)
30 sec rest

20-back rack reverse lunges
30 sec rest

Cash out with 100 air squats
 20m 59s
Performed as RX
Andrew Shum 08/22/2019 RifTribe Regular WOD 3 Rounds for time (27 min cap) of:

100-DUs
30 sec rest

20-Box jumps (30/24)
30 sec rest

20-back rack reverse lunges
30 sec rest

Cash out with 100 air squats
 22m 00s
Workout Scaled
Laurie Hines 08/22/2019 Premier Martial Arts/Grand River CrossFit 08/21/2019 3 Rounds:
75 Double-Unders
50 Air Squats
21/18 Calorie Row

Post time!
Scale as needed.		 12m 03s
Workout Scaled
Seth Johnson 08/22/2019 Old City CrossFit Back Squat Back Squat 8-8-8 145-185-215 lbs
Performed as RX
Seth Johnson 08/22/2019 Old City CrossFit 4 RFT 12 Push ups
8 Dball squat cleans (100/60)		 7m 22s
Performed as RX
Ankur Kataria 08/22/2019 CrossFit DC None Strength
Jerk Complex (25 Min)

Prep:

1*5 Strict Press w/bar
1*2 Push Press+ 2 Power Jerk
2*2 Power Jerk+1 Split Jerk

Work:

5*1 Split Jerk

Work up in weight as long as technique holds out		 210 lbs
Performed as RX
Ankur Kataria 08/22/2019 Crossfit DC None Met Con

4 rounds

:30 Dips
:30 Rest
:30 Burpees
:30 Rest
:30 DB Push Press
:30 Rest

Count total reps		 87 reps
Performed as RX
Eli Hines 08/22/2019 Farm Fitness Team Thursday 8.22.19 20 minute EMOM:

5 Pull-ups

10 Lunges (each leg)

During the first minute, Partner A completes 5 Pull-ups while Partner B completes 10 Lunges. Partners swap for the second minute and so on.		 32 rounds 23 reps
Performed as RX
Richard Young 08/22/2019 None 5 RFT: 200 m and Burpees 5 rounds of:
Run, 200 m
15 Burpees		 14m 40s
Performed as RX
Richard Young 08/22/2019 None AMRAP 5 mins: Hollow Rocks, Russian Twists and L S 5:00 AMRAP:
10 Hollow Rocks
20 Russian Twists
L Sit Hold, 30 sec		 4 rounds 0 reps
Performed as RX
Greg Segui 08/21/2019 Premier Martial Arts/Grand River CrossFit 08/21/2019 3 Rounds:
75 Double-Unders
50 Air Squats
21/18 Calorie Row

Post time!
Scale as needed.		 10m 32s
Performed as RX
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