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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 07/02/2019 Vintage CrossFit None 5 Rounds
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups

Time cap: 15 minutes

Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx		 6m 23s
Performed as RX
Seth Johnson 07/02/2019 Old City CrossFit Power Clean + Front Squat Power Clean + Front Squat 2-2-2 115-135-165 lbs
Performed as RX
Seth Johnson 07/02/2019 Old City CrossFit 12 min AMRAP 24 Lateral hops OTB
4 Curtis Ps
8 Dips

115/75		 3 rounds 25 reps
Workout Scaled
Gretchen P 07/02/2019 Sheepdog CrossFit None 0-9 min
12 ring rows
40 ft carry of 40 lbs
6 squat snatch at 65
40 ft carry

9-15 max snatch (75 lbs)		 12 reps
Performed as RX
Kenny Shaevel 07/02/2019 Vintage CrossFit None Back Squat
From 0:00 - 10:00
Work up to a heavy single, around 90%

From 10:00 - 20:00
5x3 @ 80% (1RM)		 Heavy 1: 195 lbs
5x3: 175 lbs
Performed as RX
Kenny Shaevel 07/02/2019 Vintage CrossFit None 5 Rounds
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups

Time cap: 15 minutes

Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx		 11m 41s
Workout Scaled
MATTHEW VAN WIE 07/02/2019 Vintage CrossFit None Back Squat
From 0:00 - 10:00
Work up to a heavy single, around 90%

From 10:00 - 20:00
5x3 @ 80% (1RM)		 300#; 255# lbs
Performed as RX
MATTHEW VAN WIE 07/02/2019 Vintage CrossFit None 5 Rounds
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups

Time cap: 15 minutes

Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx		 14m 40s
Workout Scaled
Daniel Qualmann 07/02/2019 Sheepdog CrossFit None 4 RFT:
20 Sit Ups
20 Burpees
20 Push Ups
20 Air Squats		 17m 53s
Workout Scaled
Ankur Kataria 07/02/2019 District H 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		 12m 48s
Performed as RX
Eric H 07/02/2019 Farm Fitness None This is a relay style workout completed in teams of 3 with team member 1 starting on the row; team member 2 starting on the burpees and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their row. The team should aim to complete as many reps in 16 minutes of the following:

400m row
Alternating burpees then 5 med ball squats (20#)
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.		 48 reps
Performed as RX
Chris Torrence 07/02/2019 Farm Fitness None This is a relay style workout completed in teams of 3 with team member 1 starting on the row; team member 2 starting on the burpees and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their row. The team should aim to complete as many reps in 16 minutes of the following:

400m row
Alternating burpees then 5 med ball squats (20#)
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.		 48 reps
Performed as RX
Eli Hines 07/02/2019 Farm Fitness None This is a relay style workout completed in teams of 3 with team member 1 starting on the row; team member 2 starting on the burpees and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their row. The team should aim to complete as many reps in 16 minutes of the following:

400m row
Alternating burpees then 5 med ball squats (20#)
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.		 48 reps
Performed as RX
Wesley Wade 07/02/2019 VINTAGE Wesley Wade Back Squat 3RM 345 × 3 lbs
Performed as RX
Dennis Sukholutsky 07/01/2019 Vintage CrossFit None Squat Snatch
6x3 @ 70-75%		 175-180-185-185-185-185 lbs
Performed as RX
Dennis Sukholutsky 07/01/2019 Vintage CrossFit None 4 Rounds for time of:

10 Front Squats 115/75lbs
10 Toes to Bar
10 Overhead Squats 115/75lbs
10 Toes to Bar

Time cap 16:00

Scale volume so you can complete each movement in two sets or less for the whole workout. Option to change out the OHS for back squats for athletes with overhead mobility limitations.

Beginner: 8 reps of each; 75/35; 10 Med Ball Sit Ups
Intermediate: 95/55; 7 Toes to Bar
Advanced: Rx		 7m 33s
Performed as RX
Charles Drake 07/01/2019 Sheepdog CrossFit None 10 min warm up clean to max

25 min cap
10 rounds for time:
3 cleans @85%
6 C2D push-ups
9 Air Squats
2000m row buy out		 20m 44s
Performed as RX
Charles Drake 07/01/2019 Sheepdog CrossFit None B) 10 min to 85% E2.5MOM
2 snatches increase to 95% for 7.5 min with 3 sec pause at bottom (below the knee) of each rep

C) Front Squats
5 sets of 3 front Squats at 85% 		135 lbs
Performed as RX
Scott Anderson 07/01/2019 Sheepdog CrossFit None 20 minute AMRAP:
5 Deadlifts 185#
7 toe to bar
10 burpees		 8 rounds 17 reps
Performed as RX
mike pace 07/01/2019 madera so #584.."X Josel X" 5 RFT

50 dl 135#
50 squat 135#
500m farmer carry 35#

7-1-19.me=14:21, earl=14:27
 14m 21s
Performed as RX
Joey Schlaffer 07/01/2019 Crossfit 1525 07.01.19 15min AMRAP:
40 Double Unders
20 DB Hang Clean & Jerks 50/35#
40 Double Unders
20/15 Calorie Row		 3 rounds 55 reps
Performed as RX
Steve Matteson 07/01/2019 PilotFit Running Bar Work 3 Rounds
400 m.
20 hanging cleans - 95 lbs.
20 pullups

End WOD with a final 400 m.		 17m 31s
Performed as RX
William KM 07/01/2019 Vintage CrossFit None Squat Snatch
6x3 @ 70-75%		 95 lbs
Performed as RX
William KM 07/01/2019 Vintage CrossFit None 4 Rounds for time of:

10 Front Squats 115/75lbs
10 Toes to Bar
10 Overhead Squats 115/75lbs
10 Toes to Bar

Time cap 16:00

Scale volume so you can complete each movement in two sets or less for the whole workout. Option to change out the OHS for back squats for athletes with overhead mobility limitations.

Beginner: 8 reps of each; 75/35; 10 Med Ball Sit Ups
Intermediate: 95/55; 7 Toes to Bar
Advanced: Rx		 14m 50s
Workout Scaled
Gretchen P 07/01/2019 Sheepdog CrossFit None 50-40-30-20-10
Pairs
Rows
kB swings
Pull-ups
Push ups 		29m 12s
Performed as RX
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