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Athlete Date Sort Location Workout Name Description Results
Steve Matteson 08/04/2019 PilotFit Steve's Bar 7 Rounds
9 Deadlift @ 105
6 Power clean
3 Push press		 10m 36s
Performed as RX
Steve Matteson 08/04/2019 PilotFit ACFT Leg Tuck 2 min. Leg Tug on pullup bar.

See ACFT standards
https://www.youtube.com/watch?v=Zn3LdsQ-wHg		 21 reps
Performed as RX
Jonathan Schabruch 08/03/2019 Sheepdog CrossFit Zachary Tellier For time:
10 Burpees

10 Burpees
25 Push-ups

10 Burpees
25 Push-ups
50 Lunges

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats 		23m 57s
Performed as RX
Charles Drake 08/03/2019 Sheepdog CrossFit None Teams of 2
8 Minute AMRAP
50 Air Squats
24/18 Cal Assault Bike
4 Minute Rest
8 Minute AMRAP
50 Ring Rows
24/18 Cal Row
4 Minute Rest
8 Minute AMRAP
50 Push-ups
24 Burpee Box Jumps (24/20)
5 Minute Cooldown
Pec Stretch x8ea
QHF Stretch x8ea		 7 rounds 112 reps
Performed as RX
Charles Drake 08/03/2019 Sheepdog CrossFit None Team of 2:

AMRAP 30 Min
Run 400m together
50 OH Squats 115/85
Run 400m
50 Front Squats 135/95
Run 400m
50 Back Squats 155/105
 24m 12s
Workout Scaled
Sebastian Arango 08/03/2019 Vintage CrossFit Luce Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats		 45m 59s
Performed as RX
Matt Lyle 08/03/2019 Vintage CrossFit Luce Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats		 1h 1m 06s
Performed as RX
William KM 08/03/2019 Vintage CrossFit Luce Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats		 45m 59s
Workout Scaled
Gretchen P 08/03/2019 Sheepdog CrossFit None 3 mile run 27m 36s
Performed as RX
Greg Segui 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 320 reps
Performed as RX
Nyree Segui 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 315 reps
Performed as RX
Valerie Blyleven 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 240 reps
Workout Scaled
Jen Priestman 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 241 reps
Workout Scaled
Charles Drake 08/02/2019 Sheepdog CrossFit Throw down Teams of 2:

0:00-10:00
40 elevated HSPU
40 pull-ups
40 burpees over rower
Cal row for remainder

10:00-15:00
Max clean

Score=reps+Cals+combined weight		 615 reps
Workout Scaled
Charles Drake 08/02/2019 Sheepdog CrossFit None 10 Minute Warm-up to 50% of Deadlift for RDLs
E3M x 15 Minutes
10 BB RDL
10 Leg Curls (use Rower Seats)
3 Rounds for Time (10 Minute Cap)
250 Meter Row
50 Double Unders (75 SU)
10 Devils Press (35/25)		 20m 37s
Performed as RX
Sheryl Ferris-Little 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 241 reps
Workout Scaled
Joey Schlaffer 08/02/2019 Crossfit 1525 08.02.19 3RFT:
10 Thrusters 135/95#
20 Box jump overs 24/20
Rest 2 minutes		 7m 48s
Performed as RX
Steve Matteson 08/02/2019 PilotFit Running Randy 400 m.
25 snatch - 75 lbs.
400 m.
25 snatch
400 m.
25 snatch
400 m.		 16m 57s
Performed as RX
Laurie Hines 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 136 reps
Workout Scaled
Seth Johnson 08/02/2019 Old City CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 20s
Workout Scaled
Kenny Shaevel 08/02/2019 Vintage CrossFit None Sumo Deadlift
2-2-2-2-2		 185-185-195-195-195 lbs
Performed as RX
Kenny Shaevel 08/02/2019 Vintage CrossFit None AMRAP 20 Minutes
10 Clean and Jerk 115/75lbs
50' Handstand Walk
3 Rope Climbs

This should be a steady, paced workout! Scale rope climbs to complete under :90 each round

Beginner: 7 CnJ 75/45; 100' Overhead Plate Carry; 15 Ring Rows
Intermediate: 8 CnJ 95/60; :30 Handstand Hold; 10-12' Rope Climbs or 1-2 Climbs to 15'
Advanced: Rx		 5 rounds 40 reps
Workout Scaled
Ankur Kataria 08/02/2019 Lifetime Fitness None Strength Program (Week 5)

Push Press - 2*5 (60% of 1RM)		 125 lbs
Performed as RX
Ankur Kataria 08/02/2019 Lifetime Fitness None Strength Program (Week 5)

Power Clean - 3 sets of 3 at 70% of 1RM Power Clean		 145 lbs
Performed as RX
Ankur Kataria 08/02/2019 Lifetime Fitness None Strength Program (Week 5)

Front Squat - 2*5 at 60%

 185 lbs
Performed as RX
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