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Athlete Date Sort Location Workout Name Description Results
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
Eli Hines 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
Dennis Sukholutsky 07/15/2019 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%		 185-185-190-190-195-195 lbs
Performed as RX
Dennis Sukholutsky 07/15/2019 Vintage CrossFit None For Time
50' Handstand Walk
30 Power Cleans 95/65lbs
90 Double Unders
50' Handstand Walk
20 Power Cleans
60 Double Unders
50' Handstand Walk
10 Power Cleans
30 Double Unders
50' HS Walk

Beginner: 100' Overhead Plate Carry or :30 Handstand Hold; 75/45; 150-100-50 Singles
Intermediate: 30 Shoulder Taps; 50-35-20 DU
Advanced: Rx		 9m 34s
Performed as RX
Dennis Sukholutsky 07/15/2019 Vintage CrossFit None 400m Run x 4
Rest 1:1
 9m 56s
Performed as RX
Valerie Blyleven 07/15/2019 Premier Martial Arts/Grand River CrossFit 07/15/2019 21-15-9 reps of
Power Cleans 95/65lbs
Box Jumps 24/20

Post time!
Scale as needed
 6m 29s
Performed as RX
Joey Schlaffer 07/15/2019 Crossfit 1525 07.12.19 For Time:
150 Walking Lunge
150 Bear Crawl
30 DB Box Step-Ups 24/20, 50/35#(One DB)
100 Walking Lunge
100 Bear Crawl
20 DB Box Step-Ups
50 Walking Lunge
50 Bear Crawl
10 DB Box Step-Ups		 11m 10s
Performed as RX
Joey Schlaffer 07/15/2019 Crossfit 1525 07.15.19 3 Rounds for time:
75 Double Unders
50 Air Squats
25/18 Calorie Ski		 15m 07s
Performed as RX
Joey Schlaffer 07/15/2019 Crossfit 1525 Bench Press Barbell Bench Press 10-8-6-4-2 (Building in weight)

 155-165-175-185-225 lbs
Performed as RX
Laurie Hines 07/15/2019 Premier Martial Arts/Grand River CrossFit 07/15/2019 21-15-9 reps of
Power Cleans 95/65lbs
Box Jumps 24/20

Post time!
Scale as needed
 5m 52s
Workout Scaled
Seth Johnson 07/15/2019 CrossFit Park Ave Front Squat Front Squat 1-1-1 275-295-300 lbs
Performed as RX
Gretchen P 07/15/2019 Sheepdog CrossFit None 9 min AMRAP
12 pull-ups
40 ft walk with 20 lb dumbbells over head
6 snatches

Then 1 mile run		 18m 00s
Performed as RX
Kenny Shaevel 07/15/2019 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%		 72-72-75-75-80-80 lbs
Performed as RX
Kenny Shaevel 07/15/2019 Vintage CrossFit None For Time
50' Handstand Walk
30 Power Cleans 95/65lbs
90 Double Unders
50' Handstand Walk
20 Power Cleans
60 Double Unders
50' Handstand Walk
10 Power Cleans
30 Double Unders
50' HS Walk

Beginner: 100' Overhead Plate Carry or :30 Handstand Hold; 75/45; 150-100-50 Singles
Intermediate: 30 Shoulder Taps; 50-35-20 DU
Advanced: Rx		 12m 20s
Workout Scaled
Ankur Kataria 07/15/2019 District H CrossFit None Strength Program (Week 3)

Clean Deadlift + Power Clean (2 + 2) * 5 sets
70% of 1RM Power Clean		 135 lbs
Performed as RX
Ankur Kataria 07/15/2019 District H CrossFit None Strength Program (Week 3)

Find 4RM Front Squat

into

4*4 - 85% of 4RM

 255 into 215 (for drop sets) lbs
Performed as RX
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