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Athlete Date Sort Location Workout Name Description Results
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
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
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