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Athlete Date Sort Location Workout Name Description Results
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
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
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