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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 07/30/2019 District H CrossFit None Strength Program (Week 5)

Clean Pulls

4 sets of 2 at 90% of 1RM Power Clean		 185 lbs
Performed as RX
Eli Hines 07/30/2019 Farm Fitness None For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. barbell
Women: Lunge with 25-lb. plate		 9m 13s
Performed as RX
Krista Myles 07/30/2019 None 7/30/19 6min row
21 KB 18lb
3min row
15 KB 18lb
1min row
9 KB 18lb

Then

21-15-9 calorie assault bike		 60m 00s
Performed as RX
Nyree Segui 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 16m 54s
Performed as RX
Valerie Blyleven 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 19m 00s
Performed as RX
Fiona Alford 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 28m 58s
Performed as RX
Jonathan Schabruch 07/29/2019 Sheepdog CrossFit None A.
Back Squat
*Set 1 5 reps @ 65-70%
*Set 2 3 reps @ 75-80%
*Set 3 1 rep @ 85-90%
*Set 4 6 reps @ 80%
*Set 5 6 reps @ 80%
*Set 6 6 rep @ 80%
Rest 2-3 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs to 10')
25 Kettlebell Swings (24/16 kg)
20 Box Jump & Step Down (24/20)		 12m 28s
Performed as RX
Charles Drake 07/29/2019 Sheepdog CrossFit None Run 1 mile 8m 50s
Performed as RX
Scott Anderson 07/29/2019 Sheepdog CrossFit None 3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups		 18m 46s
Performed as RX
mike pace 07/29/2019 madera so #592.."Prayers w/ Marcos" 5 RFT

150m run
8 db curls
5 bench 135#
Closeout- 200m run

7-29-19me=16:31
 16m 31s
Performed as RX
Sheryl Ferris-Little 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 23m 14s
Workout Scaled
Joey Schlaffer 07/29/2019 Crossfit 1525 07.29.19 25 Minute AMRAP: with a partner
20 KB swings 53/35#
15 Wallballs 20/14#
15/12 Calorie row
5 Burpee box jump overs 24/20
***Every 5 minutes run 200m together		 4 rounds 0 reps
Performed as RX
Sebastian Arango 07/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
4 Ring Muscle Ups

Beginner: 4 Burpee Pull Ups
Intermediate: 4 Burpees + 4 Ring Dips
Advanced: Rx
 6 rounds 200 reps
Performed as RX
Darren Madill 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 14m 46s
Performed as RX
Drew McKay 07/29/2019 Vintage CrossFit None Snatch
6x3 @ 75-80%
 165 lbs
Performed as RX
Drew McKay 07/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
4 Ring Muscle Ups

Beginner: 4 Burpee Pull Ups
Intermediate: 4 Burpees + 4 Ring Dips
Advanced: Rx
 5 rounds 201 reps
Performed as RX
Gretchen P 07/29/2019 Sheepdog CrossFit None 20 min AMRAP
10 snatches at 55 lbs
10 box jumps		 9 rounds 7 reps
Performed as RX
Kenny Shaevel 07/29/2019 Vintage CrossFit None Snatch
6x3 @ 75-80%
 80-80-80-82-82-85 lbs
Performed as RX
Kenny Shaevel 07/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
4 Ring Muscle Ups

Beginner: 4 Burpee Pull Ups
Intermediate: 4 Burpees + 4 Ring Dips
Advanced: Rx
 5 rounds 201 reps
Workout Scaled
Daniel Qualmann 07/29/2019 Sheepdog CrossFit None Randy (75 Power Snatch 75#)

then

3 Rounds of Helen (400m Run, 21 Kettlebell 53#, 12 pull ups)		 36m 04s
Performed as RX
Jake Walker 07/29/2019 Vintage CrossFit None Snatch
6x3 @ 75-80%
 165 lbs
Performed as RX
Ankur Kataria 07/29/2019 District H CrossFit None Strength Program (Week 5)

Power Cleans

6 singles at 90% of 1RM		 175 lbs
Performed as RX
Ankur Kataria 07/29/2019 District H CrossFit None Strength Program (Week 5)

Clean Pulls

4 sets of 3 at 80% of 1RM		 155 lbs
Performed as RX
Ankur Kataria 07/29/2019 District H CrossFit None Strength Program (Week 5)

Find 2RM Front Squat

into

3*2 - 90% of 2RM

 285 into 260 (Drop Sets) lbs
Performed as RX
Charles Drake 07/28/2019 Sheepdog CrossFit None Team of 2:

Begin with 1 mile run buy in (together)

10 Rds:
15 Thrusters (95/65)
15 Pull Ups
15 Burpees
15 Wall Balls (20/14)

1 mile run cash out!		 1h 18m 11s
Performed as RX
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