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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 07/27/2019 Sheepdog CrossFit None 4 rounds for time of:
25 Calorie Row
25 Deficit Push-ups (4")		 10m 42s
Performed as RX
Joey Schlaffer 07/27/2019 Crossfit 1525 07.27.19 Partner WOD:

For Time:
80 Wallballs 20/14# Hang from bar
80 T2B Wall sit
80 Shoulder to OH 115/75# Plank
80 DU L-sit
80 Deadlifts(Bodyweight) HS hold
***One partner does the movement while the other does the static hold		 25m 32s
Performed as RX
Laurie Hines 07/27/2019 Premier Martial Arts/Grand River CrossFit 07/24/2019 3 Rounds:
250 Meter Row
12 Burpees
21 Box Jumps (24/20)

Post time!
Scale as needed.		 13m 19s
Workout Scaled
Darren Madill 07/27/2019 Premier Martial Arts/Grand River CrossFit 07/27/2019 Backwards Cindy
20min AMRAP of:
15 Squats
10 Push-ups
5 Pull-ups

Post total rounds & reps
Scale as needed.
 19 rounds 15 reps
Workout Scaled
Gretchen P 07/27/2019 Sheepdog CrossFit None 3 mile run 28m 31s
Performed as RX
Ankur Kataria 07/27/2019 District H CrossFit None Strength Program (Week 4)

Find 3RM Front Squat

into

3*3 - 85% of 3RM

 275 into 235 (Drop Sets) lbs
Performed as RX
Ankur Kataria 07/27/2019 District H CrossFit None Strength Program (Week 4)

Power Clean - 5 sets of 2 at 90% of 1RM Power Clean

Focus: Extra time on technique work during warm up and cues/correction given to you		 165 lbs
Performed as RX
Valerie Blyleven 07/26/2019 Premier Martial Arts/Grand River CrossFit 07/26/2019 15min AMRAP :
10 Power Snatches (75/55)
20 Sit-ups
10 Wallballs (20/24)
20 Sit-ups

Post total reps!
Scale as needed.
 307 reps
Performed as RX
Jonathan Schabruch 07/26/2019 Sheepdog CrossFit None 3 rounds for time of:
20 Dumbbell Hang Squat Cleans, 55# DBs
15 Chest-to-bar Pull-ups
10 Strict Handstand Push-ups 		13m 30s
Performed as RX
Kelly Houser 07/26/2019 Premier Martial Arts/Grand River CrossFit 07/26/2019 15min AMRAP :
10 Power Snatches (75/55)
20 Sit-ups
10 Wallballs (20/24)
20 Sit-ups

Post total reps!
Scale as needed.
 285 reps
Performed as RX
Joey Schlaffer 07/26/2019 Crossfit 1525 07.23.19 4 Minute AMRAP:
6 Hang Power Cleans 155/105#
6 Push Jerks
6 Burpees Over Bar

Rest 3 Minutes

4 Minute AMRAP:
9 Hang Power Cleans 115/85#
9 Push Jerks
9 Burpees Over Bar

Rest 3 Minutes

4 Minute AMRAP:
12 Hang Power Cleans 95/65#
12 Push Jerks
12 Burpees Over Bar		 184 reps
Performed as RX
Joey Schlaffer 07/26/2019 Crossfit 1525 Strict Press Strict Press
10-8-6-4-2		 95-115-125-135-140 lbs
lbs
Performed as RX
Joey Schlaffer 07/26/2019 Crossfit 1525 07.26.19 15 Min AMRAP
250M OH Med Ball Carry (14/20)
10 C2B Pull Ups
10 Wall Balls (14/20) 		3 rounds 50 reps
Performed as RX
Steve Matteson 07/26/2019 PilotFit Cardio Complex 15 min. AMRAP
1 Rep Equals:
Burpee
Box Jump-over
Pull Up
Pull Up
Box Jump-over		 45 reps
Performed as RX
Gretchen P 07/26/2019 Sheepdog CrossFit None 15 min AMRAP
10 handstand push-ups
15 goblet squats with 25 lbs
20 sit-ups		 3 rounds 24 reps
Performed as RX
Kenny Shaevel 07/26/2019 Vintage CrossFit None Pause Front Squat
0:00 - 10:00
Build to a Heavy Double
10:00 - 18:00
Then perform 5x2 @ 80% of your double		 Heavy 2: 165 lbs
5x2: 130 lbs
Performed as RX
Kenny Shaevel 07/26/2019 Vintage CrossFit None For Time
60 Thrusters 75/55lbs
50 Bar Facing Burpees
40/25 Calories on Air Bike

Time cap: 12:00

Beginner: 45 Thrusters 45/35; 30 BFB; 30/20 Calorie Bike
Intermediate: 45 Thrusters 75/55; 40 BFB
Advanced: Rx
 10m 26s
Workout Scaled
Ankur Kataria 07/26/2019 District H CrossFit None AMRAP 20:

12 KB swings (53lbs)
7 Burpees
200 Meter Run		 8 rounds 16 reps
Performed as RX
Eric H 07/26/2019 Farm Fitness Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 19s
Performed as RX
Chris Torrence 07/26/2019 Farm Fitness Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 35s
Performed as RX
Eli Hines 07/26/2019 Farm Fitness Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 22s
Performed as RX
Jonathan Schabruch 07/25/2019 Sheepdog CrossFit None A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 5 reps @ 80-85%
*Set 2 3 reps @ 85-90%
*Set 3 2 reps @ 90%
*Set 4 3 reps @ 85-90%
*Set 5 8 reps @ 75-80%
*Set 6 8 reps @ 75-80%

B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)		 13m 37s
Performed as RX
Charles Drake 07/25/2019 Sheepdog CrossFit None E2MOM 10 min CTL
Strict Pull ups add 2 each two min

EMOM x25 min
1) Air Squats
2) Walking Lunges
3) AB Mat sit-ups
4) Assault bike for Cals
5) Rest		 68 reps
Performed as RX
Charles Drake 07/25/2019 Sheepdog CrossFit None 10 Min warm up 80% squat clean

E2MOM x10 1 clean
(@95-115-135-155(f)-135-145
E2.5MOM 7.5 mins 2 clean pulls
(145 x 4)

Max DL
(135-170-220-240)
 Max DL 240. lbs
Performed as RX
Toni Smith 07/25/2019 Premier Martial Arts/Grand River CrossFit 07/25/2019 Run or Row
200m
1min rest
200m
1min rest
400m
1min rest
400m
1min rest
200m
1min rest
200m

Post total time including rest.
Scale as needed.		 11m 38s
Performed as RX
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