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Athlete Date Sort Location Workout Name Description Results
Chong Hill 07/05/2019 Vintage CrossFit None 3 Rounds
8 Burpee Box Jump Overs 24/20"
16/12 Calorie Row
8 Burpee Box Jump Overs
Rest 2:00

Sprint!

Beginner: 24/20" Burpee Box Step Overs
 11m 30s
Performed as RX
Seth Johnson 07/05/2019 Old City CrossFit Snatch Snatch 2-2
Snatch 1-1-1		 95-115 lbs
125-135-145 lbs
Performed as RX
Seth Johnson 07/05/2019 Old City CrossFit Weighted Pull-Up Weighted Pull-Up 5-5-5 2-1-1 lbs
Performed as RX
Gretchen P 07/05/2019 Sheepdog CrossFit None 4 rounds
5 deadlifts
10 burpees
15 kb swings

10 squats
15 snatches
20sit-ups

800 m run		 30m 00s
Performed as RX
Ankur Kataria 07/05/2019 District H CrossFit None Strength Program

Power Clean + Front Squat (1+1) - 6 sets at 75% of 1RM Power Clean		 135 lbs
Performed as RX
Ankur Kataria 07/05/2019 District H CrossFit None Strength Program

Hit 5 RM - Front Squat (80-85% 1RM)

then 3 sets - 5 reps at 80% of 5RM		 235 - 185 (Drop sets) lbs
Performed as RX
Eli Hines 07/05/2019 Farm Fitness GI JANE 100 Burpee Pull-Ups 19m 54s
Performed as RX
Jonathan Schabruch 07/04/2019 Sheepdog CrossFit None Complete as many reps as possible in 12 minutes of:
3-6-9-12...
Box Jump Overs, 30"
Pull-ups
Kettlebell Swings, 32kg		 199 reps
Performed as RX
Charles Drake 07/04/2019 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 34m 23s
Performed as RX
Justin Lilly 07/04/2019 Almost Heaven West Virginia 4th of July Hotel workout 1 mile treadmill starting at 3% grade then 5% from .75 on.
20 V-ups
.10 mile
20 V-ups
.08 mile
20 V-ups
.06 mile
20 V-ups
.04 mile
20 V-ups
.02 mile

 18m 51s
Performed as RX
Sebastian Arango 07/04/2019 Vintage CrossFit Andy For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.		 51m 12s
Performed as RX
Karla Gutierrez 07/04/2019 Vintage CrossFit Andy For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.		 35m 37s
Performed as RX
William KM 07/04/2019 Vintage CrossFit Andy For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.		 54m 53s
Workout Scaled
Gretchen P 07/04/2019 Sheepdog CrossFit None 4 mile run 40m 00s
Performed as RX
James Cox 07/04/2019 Vintage CrossFit Andy For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.		 58m 28s
Workout Scaled
Greg Segui 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 10 rounds 5 reps
Performed as RX
Nyree Segui 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 9 rounds 4 reps
Performed as RX
Valerie Blyleven 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 6 rounds 8 reps
Performed as RX
Jonathan Schabruch 07/03/2019 Sheepdog CrossFit None For time:
Row 2,000m
Then, 10 rounds of:
3 Power Cleans, 155#
6 Push-ups
9 Air Squats		 16m 03s
Performed as RX
Jen Priestman 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 6 rounds 16 reps
Performed as RX
Scott Anderson 07/03/2019 Sheepdog CrossFit None Buy in:
2000m Row

10 Rounds:
3 Power Cleans 135#
6 pushups
9 air squats		 16m 47s
Performed as RX
Paul Greenhalgh 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 5 rounds 37 reps
Performed as RX
Toni Smith 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 9 rounds 8 reps
Performed as RX
mike pace 07/03/2019 madera so #586.Dive, no dive, Code 3, cancel 20 AMRAP

Alternate every 2 mins

2 min=200m run
2 min=250 row

7-3-19.me/earl=completed
 20m 00s
Performed as RX
Sheryl Ferris-Little 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 8 rounds 8 reps
Workout Scaled
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