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Athlete Date Sort Location Workout Name Description Results
Drew McKay 07/17/2019 Vintage CrossFit None Push Press
4x3 @ 85%		 195 lbs
Performed as RX
Seth Johnson 07/17/2019 Old City CrossFit Clean And Jerk Clean And Jerk 1-1-1-1-1 115-135-155-185-205f lbs
Performed as RX
Seth Johnson 07/17/2019 Old City CrossFit Dumbbell Row Dumbbell Row 8-8-8 50-50-75 lbs
Performed as RX
Gretchen P 07/17/2019 Sheepdog CrossFit None 4 rounds with a rifle plate:
20 HR push ups
30 situps
40 squats		 13m 22s
Performed as RX
Kenny Shaevel 07/17/2019 Vintage CrossFit None Push Press
4x3 @ 85%		 115-115-115-120 lbs
Performed as RX
Kenny Shaevel 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
 51 reps
Workout Scaled
Ankur Kataria 07/17/2019 District H CrossFit None Strength Program (Week 3)

Push Press - 4*4 (75% of 1RM)		 140 lbs
Performed as RX
Ankur Kataria 07/17/2019 District H CrossFit None Strength Program (Week 3)

Hang Power Cleans - 5 sets - 3reps (80% of 1RM Power Clean)		 145 lbs
Performed as RX
Eric H 07/17/2019 Farm Fitness None For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. barbell
Women: Lunge with 25-lb. plate		 10m 54s
Performed as RX
Chris Torrence 07/17/2019 Farm Fitness None For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. barbell
Women: Lunge with 25-lb. plate		 11m 35s
Performed as RX
Eli Hines 07/17/2019 Farm Fitness None For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. barbell
Women: Lunge with 25-lb. plate		 9m 08s
Performed as RX
Jonathan Schabruch 07/16/2019 Sheepdog CrossFit None A .
5 X 2 Pause Back Squats
2 minutes rest

B.
Ten rounds for time of:
12 Kettlebell Swings (24/16 kg)
9 Push-Ups
6 Toes to Bar		 12m 20s
Performed as RX
Scott Anderson 07/16/2019 Sheepdog CrossFit None 3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy		 36m 00s
Performed as RX
Toni Smith 07/16/2019 Premier Martial Arts/Grand River CrossFit 07/16/2019 Overhead Squat
5-5-5-5-5

Post heaviest load!
 75 lbs
Performed as RX
mike pace 07/16/2019 madera so #587.Bring your own Cupcakes 4 RFT

25m tire flip
8 db curls
25m tire flip
Barbell rows
8 db curls

7-16-19.me=19:39
 19m 39s
Performed as RX
Joey Schlaffer 07/16/2019 Crossfit 1525 07.16.19 For Time:
25 Thrusters 95/65#
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters		 10m 51s
Performed as RX
Seth Johnson 07/16/2019 Old City CrossFit Bench Press Bench Press 5-5-5 155-205-225 lbs
Performed as RX
Seth Johnson 07/16/2019 Old City CrossFit 5 min AMRAP X2 5 min AMRAP X2
9 Box jumps 30/24
7 Toes to bar
5 DB thrusters 50/35

*rest 3 min. Repeat.		 3 rounds 3 reps
Workout Scaled
Gretchen P 07/16/2019 Sheepdog CrossFit None 2 min AMRAP
21 single unders
15 wall balls at 10 lbs
9 knees to elbows

rest 2 min
2 min AMRAP
21 single unders
15 thrusters at 45 lbs
9 knees to elbows

rest 2 min
2 min AMRAP
21 single unders
15 wall balls
9 knees to elbows

rest 2 min
2 min AMRAP
21 single unders
15 thrusters
9 knees to elbows
Score is round with least reps		 66 reps
Performed as RX
Kenny Shaevel 07/16/2019 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 82.5%		 Heavy 1: 45(5)-95(5)-145(3)-175(2)-195-205 lbs
5x3: 175-175-175-175-175 lbs
Performed as RX
Kenny Shaevel 07/16/2019 Vintage CrossFit None 20-16-12-8-4 Alternating DB Snatch
10-8-6-4-2 Bar Muscle Ups

Time cap: 10:00. Scale BMU volume appropriately.

Use a heavier dumbbell weight than you usually use due to low volume.

Beginner: 30/15; Strict Banded Pull Ups
Intermediate: 40/25; Strict Pull Ups
Advanced: 50/35; 5-4-3-2-1 BMU
Competitor: 70/50; Rx
 8m 45s
Workout Scaled
Ankur Kataria 07/16/2019 District H CrossFit None Strength Program (Week 3)

Clean Deadlifts: 3 sets of 3 at 90% of your 1RM Power Clean

Focus: Maintain Good Posture off the ground, no "Stripper Butt".
Keep Lats engaged throughout the pull		 165 lbs
Performed as RX
Ankur Kataria 07/16/2019 District H CrossFit None METCON

21-15-9:
KB swings - 53 lbs
400 Meter Run		 8m 22s
Performed as RX
Eric H 07/16/2019 Farm Fitness None As a team of three, complete for time:

150 Pull-Ups
150 Box Jumps (24/20)
150 Clean & jerks (95/65)
Run 2400m i.e. 400 meter increments

This workout can be performed in any order, however each movement must be completed before moving on and only one team member may be working at a time.		 45m 03s
Performed as RX
Chris Torrence 07/16/2019 Farm Fitness None As a team of three, complete for time:

150 Pull-Ups
150 Box Jumps (24/20)
150 Clean & jerks (95/65)
Run 2400m i.e. 400 meter increments

This workout can be performed in any order, however each movement must be completed before moving on and only one team member may be working at a time.		 45m 03s
Performed as RX
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