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Athlete Date Sort Location Workout Name Description Results
Paul Wernke 04/05/2014 CFSF CrossFit wod Back squat 3-3-3-3-3 315 lbs
Performed as RX
Kirk Covey 04/05/2014 Rogue River CrossFit Conditioning (paced) On the minute for 15 minutes:
Snatch Pull + Power Snatch + Hang Power Snatch at ~60-80% max snatch		 95 lbs
Performed as RX
Shellie Sallas 04/05/2014 Sol CrossFit Team Angie on steroids! Row 1500m/Ski 1200m
(one partner rows while the other holds a plank)
200 Pull ups
300 Sit ups
200 Push ups
300 Air Squats
(one partner runs 200m w/med ball 20/14 while the other works)
 49m 36s
Performed as RX
Alex Black 04/05/2014 Sheepdog CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 135 reps
Performed as RX
Jon Hayes 04/05/2014 Stars and Stripes CrossFit 100's 100 Wall Ball (20#)
100 C2B Pull Ups
100 Single Leg Squats
100 Single Arm DB Snatches (75#)
 29m 38s
Workout Scaled
Adam McHale 04/05/2014 Stars and Stripes CrossFit Happy Birthday Olivia! 20' AMRAP

Bench Press x10
Wall Sit w/ Bicep Curl x20
Tire Flip x10
KB Swings x20		 4 rounds 41 reps
Performed as RX
Elena Anderson 04/05/2014 Sheepdog CrossFit None 18 minute AMRAP:
15 Box jumps 18"
12 Push presses @ 55#
15 Abmat situps		 6 rounds 18 reps
Performed as RX
Dante Longoria 04/05/2014 Wolf Fitness Bench and body 400 m run
25 pull-ups
400 m run
25 push-ups
400 m run
50 sit-ups
400 m run
50 squats

For time		 18m 18s
Performed as RX
Kirk Pavkov 04/05/2014 station Leg Attack For Time: 5 rounds of 10 reps
Deadlift 135
Squat 135
24" box jump
 20m 00s
Performed as RX
Chris Fletcher 04/05/2014 Extreme Crossfit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 50s
Performed as RX
Tommy House 04/05/2014 CFSF CrossFit wod Back squat 3-3-3-3-3 235 lbs
Performed as RX
Tommy House 04/05/2014 CFSF CrossFit wod Back squat 3-3-3-3-3 235 lbs
Performed as RX
Linda Malone 04/04/2014 Crossfit Quiver None Strength
Bench 10-9-8-7-6
Ring Dip 1-2-3-4-5 (Perfect Form)

WOD
3 Rounds
Hang Clean x5
Goblet Squat x10
Pull-up x15 (Scaled x20 Ring Row)		 8m 28s
Workout Scaled
Red Dula 04/04/2014 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 233 reps
Performed as RX
Jason Bentz 04/04/2014 CrossFit Eclipse Let's Build Some Muscle 10-9-8-7-6-5-4-3-2-1
Strict Pulllups/RingRows
Weighted Situps 		10m 24s
Performed as RX
Stacy Bentz 04/04/2014 CrossFit Eclipse Let's Build Some Muscle 10-9-8-7-6-5-4-3-2-1
Strict Pulllups/RingRows
Weighted Situps 		15m 07s
Workout Scaled
Fiona Alford 04/04/2014 Premier Martial Arts/Grand River CrossFit 04/03/2014 Rowing: Cover Max Distance
1:30 x6
1min break

Post total distance.
 2,055 m
Performed as RX
Mike Schwimmer 04/04/2014 CrossFit Eclipse Let's Build Some Muscle 10-9-8-7-6-5-4-3-2-1
Strict Pulllups/RingRows
Weighted Situps 		10m 10s
Performed as RX
Jonathan Schabruch 04/04/2014 Sheepdog CrossFit Outlaw 140404 Strength

Establish a 1RM Deadlift.

*Have fun, but dont take more than 3-4 heavy attempts.

Conditioning

Tests:

1) 1 set ME UB Muscle-Ups.

2) Run 400m AFAP.

3) 2:00 ME Handstand walk for total distance (not UB).

4) ME UB Wall Balls 20/14# (stop if you get to 150, note time).
 11 reps
Performed as RX
Kristen Drake 04/04/2014 Sheepdog CrossFit Zimmerman BBG

7X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

Back Squat: 1X20 - try to get a true 20RM

Conditioning:

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups		 6 rounds 11 reps
Workout Scaled
Richard Howell 04/04/2014 Sheepdog CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar-facing Burpees		 25m 37s
Performed as RX
Joseph Lalonde 04/04/2014 Premier Martial Arts/Grand River CrossFit 04/04/2014 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 185/95lbs
LVL2: 205/135lbs
LVL3: RX'd
 3m 10s
Performed as RX
Paul Greenhalgh 04/04/2014 Premier Martial Arts/Grand River CrossFit 04/04/2014 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 185/95lbs
LVL2: 205/135lbs
LVL3: RX'd
 4m 08s
Performed as RX
Ryanne Mitchell 04/04/2014 CrossFit Eclipse Let's Build Some Muscle 10-9-8-7-6-5-4-3-2-1
Strict Pulllups/RingRows
Weighted Situps 		7m 50s
Workout Scaled
Rich Borucki 04/04/2014 CrossFit Eclipse Let's Build Some Muscle 10-9-8-7-6-5-4-3-2-1
Strict Pulllups/RingRows
Weighted Situps 		10m 56s
Performed as RX
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