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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 07/13/2019 Premier Martial Arts/Grand River CrossFit 07/13/2019 Bel Air
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ 35/20lbs
40 Double-Unders
20/15 Calorie Row

Post rounds & reps!
 2 rounds 102 reps
Performed as RX
Jonathan Schabruch 07/13/2019 Sheepdog CrossFit None For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell Swings, 32kg
Goblet Squats, 32kg

*20 Push-ups every time you put the KB down.		 9m 57s
Performed as RX
Charles Drake 07/13/2019 Sheepdog CrossFit None 10 Minute Warm-up to 80% on Jerk
-then-
Every 2 Minutes 10 Minutes
1) 1 Jerks
2) 4 Push Press 90%
3) 4 Back Squat 90%
4) max reps bench @115
5) max reps GHD		 184 reps
Performed as RX
Charles Drake 07/13/2019 Sheepdog CrossFit None 3 rounds for time of:

Run 400 meters
15 power cleans
40 strict push-ups

155 lb.		 18m 22s
Workout Scaled
Joey Schlaffer 07/13/2019 Crossfit 1525 07.13.19 AMRAP 20 with a partner
Partner 1: Run 400m or Bike 1000m
Partner 2 performs AMRAP:
6 Power Cleans 155/105
12 Wall Balls
24 Steps Walking Lunge
48 Double Unders

* Pick up where partner ends		 7 rounds 4 reps
Performed as RX
Gretchen P 07/13/2019 Sheepdog CrossFit None 4 mile run 37m 38s
Performed as RX
Daniel Qualmann 07/13/2019 Sheepdog CrossFit Freedom Fitness Festival (2019) Midnight Rider (Recreational WOD 1):

For Time (15:00) Cap
300 Single Unders
150 Box Step-Ups
800m Run
75 Sprawls		 15m 10s
Performed as RX
Daniel Qualmann 07/13/2019 Sheepdog CrossFit Freedom Fitness Festival (2019) Dodging Bullets (Recreational WOD 2):

For Time (7:00 Cap)
42 DB Thrusters-21 Cal Row
30 DB Thrusters-21 Cal Row
18 DB Thrusters-21 Cal Row
(30# DBs)		 6m 10s
Performed as RX
Daniel Qualmann 07/13/2019 Sheepdog CrossFit Freedom Fitness Festival (2019) Cannonball (Recreational WOD 3) Strength Ladder:

3 Deadlift+2 Hang Clean+1 Thruster (1:00 on / :30 off)

75-85-95-115-130-145-160-175

 43 reps
Performed as RX
Daniel Qualmann 07/13/2019 Sheepdog CrossFit Freedom Fitness Festival (2019) Independence Day (Recreational WOD 4) (12:00 Cap):

40 Deadlift 95#
40 Wall Ball 14#
30 Power Cleans 95#
30 abmat Sit-Ups
20 Shoulder to Overhead 95#
20 Push-Ups		 6m 13s
Performed as RX
Ankur Kataria 07/13/2019 District H CrossFit None Strength Program (Week 2)

Power Clean + Front Squat (1+1) *2 - 5 sets at 80% of 1RM Power Clean

Focus: Consistent footwork to improve transition into squat clean		 145 lbs
Performed as RX
Ankur Kataria 07/13/2019 District H CrossFit None Strength Program (Week 2)

Hit 5 RM - Front Squat

then 3 sets - 5 reps at 85% of 5RM

Aim to add 5-10lbs to last week's number		 245 lbs
Performed as RX
Nyree Segui 07/12/2019 Premier Martial Arts/Grand River CrossFit 07/12/2019 Tabata thruster 65/45
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

Post total reps!
Scale as needed.		 49 reps
Performed as RX
Jonathan Schabruch 07/12/2019 Sheepdog CrossFit None Complete as many rounds and reps as possible in 15 minutes of:
20 One Arm Overhead Lunges (10L/10R, 32kg KB)
10 Pull-ups*

*Add 5 Pull-ups each round. 		5 rounds 2 reps
Performed as RX
Charles Drake 07/12/2019 Sheepdog CrossFit None 3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

250 lb.		 16m 29s
Workout Scaled
Scott Anderson 07/12/2019 Sheepdog CrossFit None Three partner team workout:
P1: row 400m
P2: 5 med ball squats / 1 burpee
P3: hold plank

Switch after each row completed. Burpees is score.		 55 reps
Performed as RX
Steve Matteson 07/12/2019 PilotFit Shrink the Box 3 Rounds
25 KB 45lb
25 Box Jump 30/24/18
25 Decline Push Ups
25 WB 20lb		 16m 11s
Performed as RX
Eric H 07/12/2019 Farm Fitness None This is a relay style workout completed in teams of 3 with team member 1 starting on the row; team member 2 starting on the burpees and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their row. The team should aim to complete as many reps in 16 minutes of the following:

400m row
Alternating burpees then 5 med ball squats (20#)
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.		 55 reps
Performed as RX
Eric H 07/12/2019 Farm Fitness Marine 16 Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00
20 meter Sprint
16 Burpees

From 2:00-4:00:
20 meter Sprint
16 Push-Ups

From 4:00-6:00:
20 meter Sprint
16 Air Squats

From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers

From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks

From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges

From 12:00-14:00:
20 meter Sprint
16 High Knees

From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps

Perform as many rounds and repetitions as possible of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP. Count one repetition for each 20-meter sprint. Count one repetition for each 2-count on mountain climbers and high knees (left and right = 1 repetition). For all other movements, count one repetition per completed movement (eg: burpees, push-ups, air squats, jumping jacks, tuck jumps) or per side (eg: jumping lunges). Track total number of repetitions completed for each 2-minute AMRAP. Score is total number of repetitions completed in all eight AMRAPs		 324 reps
Performed as RX
Chris Torrence 07/12/2019 Farm Fitness Marine 16 Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00
20 meter Sprint
16 Burpees

From 2:00-4:00:
20 meter Sprint
16 Push-Ups

From 4:00-6:00:
20 meter Sprint
16 Air Squats

From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers

From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks

From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges

From 12:00-14:00:
20 meter Sprint
16 High Knees

From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps

Perform as many rounds and repetitions as possible of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP. Count one repetition for each 20-meter sprint. Count one repetition for each 2-count on mountain climbers and high knees (left and right = 1 repetition). For all other movements, count one repetition per completed movement (eg: burpees, push-ups, air squats, jumping jacks, tuck jumps) or per side (eg: jumping lunges). Track total number of repetitions completed for each 2-minute AMRAP. Score is total number of repetitions completed in all eight AMRAPs		 335 reps
Performed as RX
Eli Hines 07/12/2019 Farm Fitness Marine 16 Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00
20 meter Sprint
16 Burpees

From 2:00-4:00:
20 meter Sprint
16 Push-Ups

From 4:00-6:00:
20 meter Sprint
16 Air Squats

From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers

From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks

From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges

From 12:00-14:00:
20 meter Sprint
16 High Knees

From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps

Perform as many rounds and repetitions as possible of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP. Count one repetition for each 20-meter sprint. Count one repetition for each 2-count on mountain climbers and high knees (left and right = 1 repetition). For all other movements, count one repetition per completed movement (eg: burpees, push-ups, air squats, jumping jacks, tuck jumps) or per side (eg: jumping lunges). Track total number of repetitions completed for each 2-minute AMRAP. Score is total number of repetitions completed in all eight AMRAPs		 368 reps
Performed as RX
Charles Drake 07/11/2019 Sheepdog CrossFit None 10 Minutes Max Meters
Teams of 2
Row as Many Meters as Possible in 10 minutes. Partners switch every 100m
25 Minute AMRAP
Teams of 2
3-6-9-12-15-(+3 each round)
Calorie Row
American KB Swing (50/35)
Wall Balls (20/14)
-one partner completes a full round and then switch
Recovery 2-3 sets
Pigeon Pose x10ea
Pallof Press x10ea		 18 rounds 68 reps
Performed as RX
Charles Drake 07/11/2019 Sheepdog CrossFit None 10 Minutes Max Meters
Teams of 2
Row as Many Meters as Possible in 10 minutes. Partners switch every 100m
25 Minute AMRAP
Teams of 2
3-6-9-12-15-(+3 each round)
Calorie Row
American KB Swing (50/35)
Wall Balls (20/14)
-one partner completes a full round and then switch
Recovery 2-3 sets
Pigeon Pose x10ea
Pallof Press x10ea		 18 rounds 68 reps
Performed as RX
Joey Schlaffer 07/11/2019 Crossfit 1525 07.11.19 4RFT:
3 Rope climbs
6 Devils press 40/30#
9 Box step overs 40/30#, 20/16
12 Double Russian KB swings 40/30#		 16m 48s
Performed as RX
Sebastian Arango 07/11/2019 Vintage CrossFit None Squat Clean
6x3 @ 70-75%
 205-205-205-205-210-210-215 lbs
Performed as RX
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