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Athlete Date Sort Location Workout Name Description Results
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
Charles Drake 07/18/2019 Sheepdog CrossFit None 1) 5 Ring muscle ups / banded muscle ups
Max rep HSPUs
8 vups

Run 200m
27 wall balls @20
27 BJs @24
Run 200 m
21 WBs
21 BJs
Run 200m
15 WBs
15 BJs
Run 200m
9 WBs
9 BJs
 12m 51s
Performed as RX
Joey Schlaffer 07/18/2019 Crossfit 1525 07.18.19 For Time:
500 400 300 200 100
Meter Row
40 30 20 10 5
AbMat Sit-ups
40 30 20 10 5
Push-ups		 15m 03s
Performed as RX
Drew McKay 07/18/2019 Vintage CrossFit None 8 Rounds (4 Each)
Alternating Rounds with a Partner
15/12 Calorie Row
12 Lateral Burpees Over Rower

Sprint!		 11m 12s
Performed as RX
Drew McKay 07/18/2019 Vintage CrossFit None Squat Clean
7x1 @ 82.5-92.5%		 225 lbs
Performed as RX
Chong Hill 07/18/2019 Vintage CrossFit None Squat Clean
7x1 @ 82.5-92.5%		 135 lbs
Performed as RX
Gretchen P 07/18/2019 Sheepdog CrossFit None Unbroken
Front Squat
Hang Clean
Shoulder to Overhead

1.25 mile run		 18 reps
Performed as RX
Eric H 07/18/2019 Farm Fitness None In teams of three, complete 5 sets each of:

200 Meter Run
10 Burpee Box Jump-Overs (24/20)
5 Thrusters (95/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.		 18m 12s
Performed as RX
Chris Torrence 07/18/2019 Farm Fitness None In teams of three, complete 5 sets each of:

200 Meter Run
10 Burpee Box Jump-Overs (24/20)
5 Thrusters (95/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.		 18m 12s
Performed as RX
Eli Hines 07/18/2019 Farm Fitness None In teams of three, complete 5 sets each of:

200 Meter Run
10 Burpee Box Jump-Overs (24/20)
5 Thrusters (95/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.		 18m 12s
Performed as RX
Dennis Sukholutsky 07/17/2019 Vintage CrossFit None Push Press
4x3 @ 85%		 220 lbs
Performed as RX
Dennis Sukholutsky 07/17/2019 Vintage CrossFit None AMRAP 4:00 x 3
Rest 2:00
30 Kettlebell Swing 53/35lbs
20 Pull Ups
Max reps 10m Shuttle in time remaining

Beginner: 35/18; 20 Ring Rows
Intermediate: 44/26; 10 Pull Ups
Advanced: Rx
 93 reps
Performed as RX
Greg Segui 07/17/2019 Premier Martial Arts/Grand River CrossFit 07/17/2019 30 rounds for time:
5 Sit-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.
 15m 13s
Performed as RX
Valerie Blyleven 07/17/2019 Premier Martial Arts/Grand River CrossFit 07/17/2019 30 rounds for time:
5 Sit-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.
 16m 00s
Performed as RX
Jonathan Schabruch 07/17/2019 Sheepdog CrossFit None A.
3 X 7 Bench Press

B.
3 rounds for time of:

Row 400 meters
15 power cleans
40 strict push-ups

155 lb.		 17m 23s
Performed as RX
Jen Priestman 07/17/2019 Premier Martial Arts/Grand River CrossFit 07/17/2019 30 rounds for time:
5 Sit-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.
 17m 22s
Performed as RX
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