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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 08/05/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 5m 43s
Workout Scaled
Jake Walker 08/05/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 135-205 lbs
Performed as RX
Jake Walker 08/05/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 5m 06s
Performed as RX
Ankur Kataria 08/05/2019 District H CrossFit None Strength Program (Week 6)

Front Squat - Build to 1RM 		300 lbs
Performed as RX
Ankur Kataria 08/05/2019 District H CrossFit None Strength Program (Week 6)

Push Press - Build to 1RM		 200 lbs
Performed as RX
Ankur Kataria 08/05/2019 District H CrossFit None Strength Program (Week 6)

Power Clean - Build to 1RM		 195 lbs
Performed as RX
Eli Hines 08/05/2019 Farm Fitness Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 47s
Performed as RX
James Cox 08/05/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 6m 45s
Workout Scaled
James Cox 08/05/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 125 lbs
Performed as RX
Scott Anderson 08/04/2019 Sheepdog CrossFit None 3 rounds:
Row 400m
30 pullups
25 flutter kicks 4-ct
20 thrusters 45#
15 dips

HOME ROWER		 26m 32s
Performed as RX
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
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