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Athlete Date Sort Location Workout Name Description Results
Krista Myles 08/01/2019 None 8/1/19 1min row
15 KB push press 18lb

x5 rounds on the minute		 10m 00s
Performed as RX
Valerie Blyleven 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 13m 19s
Performed as RX
Teresa Culver 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 12m 06s
Performed as RX
Fiona Alford 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 16m 05s
Performed as RX
Jonathan Schabruch 07/31/2019 Sheepdog CrossFit None A.
Back Squat
5-3-1-5 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24/20)		 2 rounds 22 reps
Performed as RX
Jen Priestman 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 13m 32s
Performed as RX
Scott Anderson 07/31/2019 Sheepdog CrossFit 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.		 19 rounds 21 reps
Performed as RX
Toni Smith 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 11m 15s
Performed as RX
Sheryl Ferris-Little 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 16m 19s
Performed as RX
Joey Schlaffer 07/31/2019 Crossfit 1525 07.31.19 10 Minute AMRAP:
4 Ring muscle ups
6 Squat cleans 155/105#
8 Slam ball burpees 20/15#

Scale: 4 bar mu, 4 strict pull ups, or 8 ring rows, 115/65#, 15/10#

 3 rounds 0 reps
Performed as RX
Joey Schlaffer 07/31/2019 Crossfit 1525 Push Press Push press 54 at 75%

 165-165-165-165-165 lbs
Performed as RX
Sebastian Arango 07/31/2019 Vintage CrossFit None Push Press
4x2 @ 90%		 165-175-185-205 lbs
Performed as RX
Matt Lyle 07/31/2019 Vintage CrossFit None Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups

Scale volume to ensure you have rest each round so you can hit the run hard.

Beginner: 20 Wall Balls 14/10; 15/10 Perfect Push Ups, use bands if needed
Intermediate: 20 Wall Balls 20/14
Advanced: Rx
Competitor: 30/20 (WB Should be 2 sets or less)
 12m 36s
Performed as RX
Laurie Hines 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 15m 05s
Workout Scaled
Seth Johnson 07/31/2019 Old City CrossFit Back Squat Back Squat 8-8-8 135-225-275 lbs
Performed as RX
Seth Johnson 07/31/2019 Old City CrossFit 16 min E2MOM In 2 min, do
250m row
Max KB Swings (70/53)
Rest 2 min.

*Repeat 3 more times. Score is total number of swings from all 4 rounds		 90 reps
Performed as RX
Gretchen P 07/31/2019 Sheepdog CrossFit None 20 min AMRAP
20 overhead squats at 35 lbs
20 back squat at 35 lbs
400 m run		 4 rounds 0 reps
Performed as RX
Kenny Shaevel 07/31/2019 Vintage CrossFit None Push Press
4x2 @ 90%		 125-125-127-130 lbs
Performed as RX
Kenny Shaevel 07/31/2019 Vintage CrossFit None Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups

Scale volume to ensure you have rest each round so you can hit the run hard.

Beginner: 20 Wall Balls 14/10; 15/10 Perfect Push Ups, use bands if needed
Intermediate: 20 Wall Balls 20/14
Advanced: Rx
Competitor: 30/20 (WB Should be 2 sets or less)
 14m 57s
Workout Scaled
Jake Walker 07/31/2019 Vintage CrossFit None Push Press
4x2 @ 90%		 205-215-215-225 lbs
Performed as RX
Eli Hines 07/31/2019 Farm Fitness Polish Crippler 100 Burpees

Every minute on the minute do 10 Double Unders		 10m 28s
Performed as RX
Krista Myles 07/31/2019 None 7/31/19 21-15-9
Calorie row
KB squats 18lb

Then

Tabata assault bike
 60m 00s
Performed as RX
Charles Drake 07/30/2019 Sheepdog CrossFit None For Time (35 Minute Cap)
Buy In: 50/35 Cal Row
3 Rounds
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Cash Out: 50/35 Cal Row		 24m 51s
Performed as RX
mike pace 07/30/2019 madera so #593Mark is a beast-but late. Your pick reps/weights/rounds

Curls
Bicycle crunch
Bench
Bicycle crunch
Db one arm each
Roman chair

7-30-19me=completed
 15m 00s
Performed as RX
Joey Schlaffer 07/30/2019 None Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 30s
Performed as RX
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