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Athlete Date Sort Location Workout Name Description Results
Nyree 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.		 11m 44s
Performed as RX
Valerie Blyleven 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.		 15m 58s
Performed as RX
Charles Drake 08/21/2019 Sheepdog CrossFit None 3 Rds 4 time:

10 GHD
20 Push-ups
30 Air squats
Row 250m		 9m 55s
Performed as RX
Charles Drake 08/21/2019 Sheepdog CrossFit None Every 2.5 MOM
10 BS @185
15 weighted glute bridges @55

E3MOM 15 min

200m Run
18 WBs 20

Rest remainder of 3 min		 13m 40s
Performed as RX
mike pace 08/21/2019 madera so #276Weights. Light weights

8-21-19me=completed
 15m 00s
Performed as RX
Joey Schlaffer 08/21/2019 Crossfit 1525 Power Snatch Power Snatch Work up to a heavy set of 3 (All singles) 155 lbs
Performed as RX
Joey Schlaffer 08/21/2019 Crossfit 1525 08.21.19 7min AMRAP:
7 Hang power snatch 115/80#
10 SDHP 115/80#		 4 rounds 5 reps
Performed as RX
Steve Matteson 08/21/2019 PilotFit Run and Pull 400 m. buy in, then:
4 Rounds:
15 Pullups
10 Toes to bar
400 m.
 17m 18s
Performed as RX
Robert Greer 08/21/2019 RifTribe Regular WOD 13 minutes to complete 4 sets of max rep KB strict press (same weight for all sets)

(13 min cap) 10! Of:
KB deadlift (two kb) (24k/16k)
Box Jumps
 6m 18s
Performed as RX
Seth Johnson 08/21/2019 Old City CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 19s
Workout Scaled
Gretchen P 08/21/2019 Sheepdog CrossFit None 8 mile run 1h 20m 00s
Performed as RX
Eric H 08/21/2019 Farm Fitness None 3 rounds of:

4 minutes:
15 knee to elbows
15 burpees
As many calories as possible on rower in remaining time

Rest 4 minutes between round		 140 reps
Performed as RX
Chris Torrence 08/21/2019 Farm Fitness None 3 rounds of:

4 minutes:
15 knee to elbows
15 burpees
As many calories as possible on rower in remaining time

Rest 4 minutes between round		 113 reps
Performed as RX
Eli Hines 08/21/2019 Farm Fitness None 3 rounds of:

4 minutes:
15 knee to elbows
15 burpees
As many calories as possible on rower in remaining time

Rest 4 minutes between round		 127 reps
Performed as RX
Ashley Ryll 08/21/2019 CFV 8.21.19 20:00 AMRAP
40 cal row
50 wall balls (10 lb)
40 cal bike
50 burpees		 225 reps
Performed as RX
Jonathan Schabruch 08/20/2019 Sheepdog CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 17 rounds 2 reps
Performed as RX
Scott Anderson 08/20/2019 Sheepdog CrossFit None 3 rounds:
Row 500m
21 toes to bar
12 Deadlifts 225#		 19m 17s
Performed as RX
mike pace 08/20/2019 madera so #276weights. Weights
Bands

8-20-19me=completed
 15m 00s
Performed as RX
Joey Schlaffer 08/20/2019 Crossfit 1525 08.20.19 For Time:
150 DU
100ft HS Walk
50 Wallballs 20/14#
40 Pull ups
30 Burpees
20 T2B
10 C2B pull ups		 19m 26s
Performed as RX
Robert Greer 08/20/2019 RifTribe regular WOD Every 4 minutes for 6 rounds (24 min)
8-power snatch
12-HR burpees
24-sit-ups
(@95/55 (or best scale)
 264 reps
Performed as RX
Andrew Shum 08/20/2019 RifTribe regular WOD Every 4 minutes for 6 rounds (24 min)
8-power snatch
12-HR burpees
24-sit-ups
(@95/55 (or best scale)
 264 reps
Workout Scaled
Karina Romero 08/20/2019 Vintage CrossFit None Power Clean
5 Rounds
:60 on
2:00 off
Singles @ 75-80%

The objective is to work on repeating moderately heavy singles with short rest. We want to see deliberately fast singles. All drop and reset. Target 6-10 reps per round. What aspect of the power clean do you want to focus on? Use these reps as an opportunity to improve your technique and positions. 		38 reps
Performed as RX
Karina Romero 08/20/2019 Vintage CrossFit None For Time
40 Single-Arm Dumbbell Overhead Squats 50/35lbs
Run 400m
20 GHD Sit Ups or 40 Sit Ups
Run 400m
40 Single-Arm Dumbbell Overhead Squats

Mobility Scale: Dumbbell Goblet Squats
Beginner: 30/15
Intermediate: 40/25
Advanced: Rx		 11m 01s
Workout Scaled
Seth Johnson 08/20/2019 Old City CrossFit Deadlift Deadlift 5-5-5 225-315-405 lbs
Performed as RX
Seth Johnson 08/20/2019 Old City CrossFit Weighted Dip Weighted Dip 5-5-5 4-9-13 lbs
Performed as RX
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