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Athlete Date Sort Location Workout Name Description Results
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
Joey Schlaffer 07/25/2019 Crossfit 1525 Dead Lift Deadlift
3-2-1		 295-315-335 lbs
Performed as RX
Joey Schlaffer 07/25/2019 Crossfit 1525 07.25.19 14 Minute AMRAP:
100m Farmers Carry 50/35#
15 T2B
15 Box Jumps 30/24
15 DB Deadlifts 50/35#		 3 rounds 0 reps
Performed as RX
Darren Madill 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.		 10m 49s
Performed as RX
Seth Johnson 07/25/2019 Old City CrossFit Assault Bike 20 sec None 16 m
Performed as RX
Seth Johnson 07/25/2019 Old City CrossFit Deadlift Deadlift 1-1-1 405-455-465 lbs
Performed as RX
Gretchen P 07/25/2019 Sheepdog CrossFit None 20 min AMRAP
21 ball slams at 20 lbs
15 knees to elbows
9 burpees		 6 rounds 20 reps
Performed as RX
Kenny Shaevel 07/25/2019 Vintage CrossFit None Clean
6x3 @ 72.5-77.5%		 105-105-110-110-115-115 lbs
Performed as RX
Kenny Shaevel 07/25/2019 Vintage CrossFit None Every 5:00 for 15:00
25/20 Calorie Row
15 Deadlift 225/155lbs
200m Run

Beginner: 20/15 Calories; 135/85
Intermediate: 185/125
Advanced: Rx		 9m 37s
Performed as RX
Daniel Qualmann 07/25/2019 Sheepdog CrossFit None 3 Rounds for Time:

21 Power Clean 135#
Run 400/Row 500
Plank for time it took to complete run or row		 27m 54s
Performed as RX
Ankur Kataria 07/25/2019 District H CrossFit None Strength Program (Week 4)

Hang Power Cleans - 5 sets - 3reps (80% of 1RM Power Clean)		 150 lbs
Performed as RX
Ankur Kataria 07/25/2019 District H CrossFit None Strength Program (Week 4)

Push Press - 4*2 (80% of 1RM)		 150 lbs
Performed as RX
Ankur Kataria 07/25/2019 District H CrossFit None Strength Program (Week 4)

Clean Deadlifts: 3 sets of 3 at 100% of your 1RM Power Clean

Focus: Maintain Good Posture off the ground, no "Stripper Butt".
Keep Lats engaged throughout the pull		 185 lbs
Performed as RX
Eric H 07/25/2019 Farm Fitness None In a team of 3, complete the following for time:

400M Run
300 Knees to Elbow
200 Thrusters @ 75#

One person per station, rotate after run.		 24m 37s
Performed as RX
Chris Torrence 07/25/2019 Farm Fitness None In a team of 3, complete the following for time:

400M Run
300 Knees to Elbow
200 Thrusters @ 75#

One person per station, rotate after run.		 24m 37s
Performed as RX
Eli Hines 07/25/2019 Farm Fitness None In a team of 3, complete the following for time:

400M Run
300 Knees to Elbow
200 Thrusters @ 75#

One person per station, rotate after run.		 24m 37s
Performed as RX
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