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Athlete Date Sort Location Workout Name Description Results
Eric H 07/22/2019 Farm Fitness None Warm-Up: 100DUs

Followed By:

Strength: Overhead Squat 5x3		 75-85-95-115-135 lbs
Performed as RX
Chris Torrence 07/22/2019 Farm Fitness None Warm-Up: 100DUs

Followed By:

Strength: Overhead Squat 5x3		 75, 80, 90, 95, 115 lbs
Performed as RX
Eli Hines 07/22/2019 Farm Fitness None Warm-Up: 100DUs

Followed By:

Strength: Overhead Squat 5x3		 75-90-95-105-115 lbs
Performed as RX
Scott Anderson 07/21/2019 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 17m 09s
Performed as RX
Jonathan Schabruch 07/20/2019 Sheepdog CrossFit None For time:
Run 800m
Then...
10 rounds of:
8 Strict chin-ups
12 Push-ups
16 Squats
Then...
Run 800m 		22m 49s
Performed as RX
Sheryl Ferris-Little 07/20/2019 Premier Martial Arts/Grand River CrossFit 07/201/2019 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
 7 reps
Performed as RX
Joey Schlaffer 07/20/2019 Garage 07.20.19 10 Rounds
4 Single Arm KB Thrusters Right #53
4 Single Arm KB Thrusters Left #53
35 Double Unders		 11m 40s
Performed as RX
Darren Madill 07/20/2019 Premier Martial Arts/Grand River CrossFit 07/201/2019 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
 18 reps
Workout Scaled
Charles Drake 07/19/2019 Sheepdog CrossFit None 1) 10 min warm up Snatches with weight

2) 10 min EMOM 3 power Snatches at 70# (115. Max)
30 @95 unbroken

3) for time 15 min cap*

6 rounds
8 power Snatches (115/85)
8 bar facing burpees		 11m 12s
Workout Scaled
Joshua Crews 07/19/2019 Sheepdog CrossFit None 2 person partner WOD.
20 Minute AMRAP
Buy in: 150 Meter partner carry each partner.

One partner completes full rounds of:
15 KB swings @ 55lbs
10 Burpees
5 Ground to Overhead @ 95lbs

While the other partner completes wall balls. Continue to switch after complete rounds until the team completes 150 wall balls. After Wall balls are completed, continue to complete as many rounds of the AMRAP as possible. Only one person working at a time. 		9m 02s
Performed as RX
Douglas Tomich 07/19/2019 Vintage CrossFit None 3 Rounds
40 Air Squats
20 Strict Shoulder Press 95/65lbs
10 Power Cleans 145/95lbs

Time cap: 15:00

Use a single barbell and change our the weights.

Beginner: 30 Air Squats; 55/25; 85/45
Intermediate: 75/45; 105/65
Advanced: Rx
 8m 50s
Workout Scaled
Joey Schlaffer 07/19/2019 Crossfit 1525 07.19.19 For Time:
1 Mile Run
50 Alt. DB Snatches 50/35#
40 Pull-ups
30 One arm DB OH lunges 50/35#
20 Burpee Box Jumps (24/20)
1 Mile Run		 29m 25s
Performed as RX
Steve Matteson 07/19/2019 PilotFit 10 to 50 10 box jump - 36"
15 chest to bar pullups
20 snatch - 75 lbs.
25 overhead squat
30 toes to bar
35 kettlebell swing - 45 lbs.
40 med ball cleans
45 burpees
50 incline situps		 22m 26s
Performed as RX
Drew McKay 07/19/2019 Vintage CrossFit None 3 Rounds
40 Air Squats
20 Strict Shoulder Press 95/65lbs
10 Power Cleans 145/95lbs

Time cap: 15:00

Use a single barbell and change our the weights.

Beginner: 30 Air Squats; 55/25; 85/45
Intermediate: 75/45; 105/65
Advanced: Rx
 11m 29s
Performed as RX
Drew McKay 07/19/2019 Vintage CrossFit None Sumo Deadlift
4-4-4-4		 315-365-365-365 lbs
Performed as RX
Seth Johnson 07/19/2019 Old City CrossFit Front Squat Front Squat 1-1-1-1-1 135-185-225-275-300 lbs
Performed as RX
Seth Johnson 07/19/2019 Old City CrossFit 4 RFT 30 Double unders
20 KB Swings 70/53 (Amer or Rus)
10 Goblet squats 70/53		 8m 49s
Workout Scaled
Gretchen P 07/19/2019 Sheepdog CrossFit None 15 min AMRAP
8 pull ups
12 dumbbell snatches at 35 lbs
17 wall balls at 12 lbs.		 4 rounds 31 reps
Performed as RX
Kenny Shaevel 07/19/2019 Vintage CrossFit None 3 Rounds
40 Air Squats
20 Strict Shoulder Press 95/65lbs
10 Power Cleans 145/95lbs

Time cap: 15:00

Use a single barbell and change our the weights.

Beginner: 30 Air Squats; 55/25; 85/45
Intermediate: 75/45; 105/65
Advanced: Rx
 13m 58s
Workout Scaled
Kenny Shaevel 07/19/2019 Vintage CrossFit None Sumo Deadlift
4-4-4-4		 85-115-155-165 lbs
Performed as RX
Ankur Kataria 07/19/2019 District H CrossFit None Strength Program (Week 3)

Find 3RM Front Squat

into

4*3 - 85% of 3RM

 265 into 225 (Drop sets) lbs
Performed as RX
Ankur Kataria 07/19/2019 District H CrossFit None Strength Program (Week 3)

Power Clean + Front Squat (2+1) *2 - 5 sets at 85% of 1RM Power Clean

Focus: Consistent footwork to improve transition into squat clean		 155 lbs
Performed as RX
Eric H 07/19/2019 Farm Fitness Learn The Ropes 18 minute AMRAP
15 Kettlebell Swings (M 53/F 35)
30 Jump Ropes (10 DU)
15 Wall Balls (M 20# / F 14#)

Each partner must complete a full round before tagging partner to begin next round.		 12 rounds 49 reps
Performed as RX
Eli Hines 07/19/2019 Farm Fitness Learn The Ropes 18 minute AMRAP
15 Kettlebell Swings (M 53/F 35)
30 Jump Ropes (10 DU)
15 Wall Balls (M 20# / F 14#)

Each partner must complete a full round before tagging partner to begin next round.		 12 rounds 49 reps
Performed as RX
Jonathan Schabruch 07/18/2019 Sheepdog CrossFit None Complete as many rounds as possible in 15 minutes of:
50 Double-unders
15 Chest-to-bar Pull-ups
10 Burpees to bar		 6 rounds 0 reps
Performed as RX
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