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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 07/08/2019 Premier Martial Arts/Grand River CrossFit 07/08/2019 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (50/35), 12 Pull-ups


Post time!
Scale as needed.
Compare to July 14, 2018
 29m 43s
Performed as RX
Joey Schlaffer 07/08/2019 Crossfit 1525 07.08.19 9 Minute AMRAP:
10 Hang Squat Snatches 75/55#
30 Double Unders		 6 rounds 2 reps
Performed as RX
Joey Schlaffer 07/08/2019 Crossfit 1525 Back Squat Back Squat
On the 0,4,8 10 reps at 50%
On the 2,6,10 3 reps at 80%		 155-155-155 lbs
235-235-235 lbs
Performed as RX
Steve Matteson 07/08/2019 PilotFit 3 Rounds - 800 m. and More 3 Rounds
20 Kettlebell - 45 lbs.
40 Sit-ups - incline bench
800 m.		 19m 47s
Performed as RX
Laurie Hines 07/08/2019 Premier Martial Arts/Grand River CrossFit 07/08/2019 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (50/35), 12 Pull-ups


Post time!
Scale as needed.
Compare to July 14, 2018
 23m 07s
Workout Scaled
Darren Madill 07/08/2019 Premier Martial Arts/Grand River CrossFit 07/08/2019 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (50/35), 12 Pull-ups


Post time!
Scale as needed.
Compare to July 14, 2018
 19m 24s
Workout Scaled
Chong Hill 07/08/2019 Vintage CrossFit None Snatch
7x1 @ 80-90%		 90 lbs
Performed as RX
Chong Hill 07/08/2019 Vintage CrossFit None AMRAP 8 Minutes
50/40 Calorie Row
Max Reps Wall Balls 20/14lbs in time remaining 		90 reps
Performed as RX
Seth Johnson 07/08/2019 Old City CrossFit Kipping pullups Kipping pullups ME 12 reps
Performed as RX
Seth Johnson 07/08/2019 Old City CrossFit 12 min TABATA 40/20 x 12
6 Med ball cleans 20/14
9 Burpee over med ball
12 Med ball sit ups 20/14

*Work for 40 sec, rest 20 sec.
*Score is total rounds + reps. Pick up where you left off after each round.		 4 rounds 0 reps
Performed as RX
Daniel Qualmann 07/08/2019 Sheepdog CrossFit None For Time - 95#

200m Run
20 Hang Power Snatch
200m Run
20 Push Press
200m Run
20 Hang Power Snatch
200m Run
20 Push Press
200m Run		 16m 37s
Performed as RX
Jake Walker 07/08/2019 Vintage CrossFit None Snatch
7x1 @ 80-90%		 165-175-185 lbs
Performed as RX
Ankur Kataria 07/08/2019 District H CrossFit None Strength Program (Week 2)

5 sets - Power Clean + Power Press (3+3)
75% of 1RM Push Press		 145 lbs
Performed as RX
Ankur Kataria 07/08/2019 District H CrossFit None Strength Program (Week 2)

Front Squat

6RM -3 attempts max
Then do 3 sets of 6 at 75% of 6RM

*Try and do atleast 5-10 lbs more than last week		 240 lbs
Performed as RX
Sebastian Arango 07/07/2019 Vintage CrossFit Endurance Bench Mark For time:
400 m run
20 burpee
400 m run
30 sit ups
400 m run
40 wall balls
400 m run
30 push ups
400 m run
20 Lunges with 		17m 42s
Performed as RX
Gretchen P 07/07/2019 Sheepdog CrossFit None 6 rounds
24 ab mat sit-ups
24 bicep curls
24 triceps extensions
24 leg raises		 21m 00s
Performed as RX
Valerie Blyleven 07/06/2019 Premier Martial Arts/Grand River CrossFit 07/06/2019 Up & Over
21-15-9 reps of
Hang Cleans 95/65lbs
Lateral Burpees over the Rower
Row for Calories

Post time!
Scale as needed.		 12m 56s
Performed as RX
Scott Anderson 07/06/2019 Sheepdog CrossFit None 100-75-50-25 rep Rounds:
Situps
4-ct Flutterkicks
Leg Levers		 23m 30s
Performed as RX
Paul Greenhalgh 07/06/2019 Premier Martial Arts/Grand River CrossFit 07/06/2019 Up & Over
21-15-9 reps of
Hang Cleans 95/65lbs
Lateral Burpees over the Rower
Row for Calories

Post time!
Scale as needed.		 10m 32s
Performed as RX
Joey Schlaffer 07/06/2019 Crossfit 1525 Bowen 3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box		 29m 36s
Performed as RX
Darren Madill 07/06/2019 Premier Martial Arts/Grand River CrossFit 07/06/2019 Up & Over
21-15-9 reps of
Hang Cleans 95/65lbs
Lateral Burpees over the Rower
Row for Calories

Post time!
Scale as needed.		 11m 18s
Performed as RX
Sheryl Ferris-Little 07/05/2019 Premier Martial Arts/Grand River CrossFit 07/05/2019 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 8m 12s
Workout Scaled
Steve Matteson 07/05/2019 PilotFit Fexlix the Cat 6 Rounds
9 Burpees
9 Box jump
9 Pull-ups
9 Thrusters - 65 lbs.
9 Toes to Bar		 21m 58s
Performed as RX
Reed Lyons 07/05/2019 PilotFit Fexlix the Cat 6 Rounds
9 Burpees
9 Box jump
9 Pull-ups
9 Thrusters - 65 lbs.
9 Toes to Bar		 29m 45s
Performed as RX
Laurie Hines 07/05/2019 Premier Martial Arts/Grand River CrossFit 07/05/2019 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 4m 50s
Workout Scaled
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