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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 07/11/2019 Vintage CrossFit None AMRAP 3:00 x 3
Row 500/450m
Max Dumbbell Thrusters 50/35s
Rest 3:00

Scale rowing distance so you can complete it in under 2:00 every round!

Beginner: 30/15
Intermediate: 40/25		 42 reps
Performed as RX
Laurie Hines 07/11/2019 Premier Martial Arts/Grand River CrossFit 07/11/2019 Run or Row
2 x 1 mile (1600m)
3min rest between

Post total time including break.
 27m 25s
Performed as RX
Karina Romero 07/11/2019 Vintage CrossFit None Squat Clean
6x3 @ 70-75%
 75-90 lbs
Performed as RX
Karina Romero 07/11/2019 Vintage CrossFit None AMRAP 3:00 x 3
Row 500/450m
Max Dumbbell Thrusters 50/35s
Rest 3:00

Scale rowing distance so you can complete it in under 2:00 every round!

Beginner: 30/15
Intermediate: 40/25		 46 reps
Workout Scaled
Seth Johnson 07/11/2019 Old City CrossFit Max Height Box Jump Max Height Box Jump 1-1-1 34 in
Performed as RX
Seth Johnson 07/11/2019 Old City CrossFit Back Squat Back Squat 10-10-10 225-255-255 lbs
Performed as RX
Ankur Kataria 07/11/2019 District H CrossFit None METCON

AMRAP 18:
100 Meter Farmers Carry (53/35s) each hand
30 Ab Mat Sit-ups
100 Meter Farmers Carry (53/35s) each hand
15 Deadlifts (205/145)		 3 rounds 31 reps
Performed as RX
Chris Torrence 07/11/2019 Farm Fitness None Row 1000m alternating every 250m

Then 2 Rounds

20 Burpees
40 Wallballs
60 Kettlebell Swings
80 Box Jumps
100 sit-ups
Sprint 400m (can break up into 100s and 200s)

Row 1000m alternating every 250m

One Partner works while the other rests. The team can strategize so that each person does more of the exercise he/she is more skilled at.		 33m 57s
Performed as RX
Eli Hines 07/11/2019 Farm Fitness None Row 1000m alternating every 250m

Then 2 Rounds

20 Burpees
40 Wallballs
60 Kettlebell Swings
80 Box Jumps
100 sit-ups
Sprint 400m (can break up into 100s and 200s)

Row 1000m alternating every 250m

One Partner works while the other rests. The team can strategize so that each person does more of the exercise he/she is more skilled at.		 33m 57s
Performed as RX
Nyree Segui 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 10 rounds 0 reps
Performed as RX
Valerie Blyleven 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 9 rounds 0 reps
Workout Scaled
Fiona Alford 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 8 rounds 0 reps
Performed as RX
Jen Priestman 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 10 rounds 0 reps
Performed as RX
Charles Drake 07/10/2019 Sheepdog CrossFit None 12 min AMRAP:

4 strict pull ups
8 DB strict press
12 WBs (20/14)		 06 rounds 0 reps
Performed as RX
Charles Drake 07/10/2019 Sheepdog CrossFit None Double under skill work
3Rds 30s on 30s off

1) easy single under
2) high jump SUs
3) DUs attempt
4) rest

B) for time

Buy in 750 row or 800m run
50-40-30-20-10
Dus
AB Mat sit-ups 		13m 22s
Performed as RX
Scott Anderson 07/10/2019 Sheepdog CrossFit 30,20,10 30,20,10
Thrusters @ 95#
Burpees
Wall Balls		 19m 47s
Performed as RX
Toni Smith 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 10 rounds 0 reps
Performed as RX
Joey Schlaffer 07/10/2019 Crossfit 1525 Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 33m 26s
Performed as RX
Steve Matteson 07/10/2019 PilotFit 15.4 8 min. AMRAP
3 Push Press (95 lbs)
3 Power cleans (115 lbs)
6 Push Press
3 Power cleans
9 Push Press
3 Power cleans
12 Push press
6 Power cleans
15 Push press
6 Power cleans
18 Push Press
6 Power cleans
21 Push press
9 Power cleans
and so on		 77 reps
Performed as RX
Reed Lyons 07/10/2019 PilotFit 15.4 8 min. AMRAP
3 Push Press (95 lbs)
3 Power cleans (115 lbs)
6 Push Press
3 Power cleans
9 Push Press
3 Power cleans
12 Push press
6 Power cleans
15 Push press
6 Power cleans
18 Push Press
6 Power cleans
21 Push press
9 Power cleans
and so on		 122 reps
Performed as RX
Sebastian Arango 07/10/2019 Vintage CrossFit None Split Jerk
6x3 70-80%		 170-175-175-180-180-185 lbs
Performed as RX
Laurie Hines 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 10 rounds 0 reps
Workout Scaled
Seth Johnson 07/10/2019 Old City CrossFit Front Foot Elevated Lunge + RDL + KB Press Front Foot Elevated Lunge + RDL + KB Press 10-10-10-10 35-35-35-35 lbs
Performed as RX
Seth Johnson 07/10/2019 Old City CrossFit 8 RFT Partner WOD 8 RFT (4 per person)
Dball hold - 100/60
4 Devil Press - 50/35
8 DB step over- 50/35

*one person does the DB work, while other holds dball
**Penalty for dropping the ball is 5 burpees for both members on the spot.		 9m 22s
Workout Scaled
Daniel Qualmann 07/10/2019 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 14 rounds 18 reps
Performed as RX
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