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Athlete Date Sort Location Workout Name Description Results
Lauren Newberry 04/03/2014 Decibel CrossFit None RFT: (6): 100m run; 5 dip; 5 T2B; 5 1-leg glute bridge 9m 14s
Performed as RX
Lauren Newberry 04/03/2014 Decibel CrossFit Stength: Bench 6x10-12 Record maximum weight achieved in bench 6x10-12 65 lbs
Performed as RX
Joey Schlaffer 04/03/2014 Vintage CrossFit Pheezy Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups		 21m 37s
Performed as RX
Dean Hodges 04/03/2014 Wolf Fitness Handstand walks, Burpees, Toe to bars AMRAP 12 mins of...
20m handstand walk
21 burpees
15 toe to bar

LVL 1: Handstand hold 20 sec, 18 burpees, 12 knee raises
LVL 2: Handstand hold 30 sec, 21 burpees, 15 knee to elbows		 2 rounds 44 reps
Performed as RX
Vedrana Hodges 04/03/2014 Wolf Fitness Handstand walks, Burpees, Toe to bars AMRAP 12 mins of...
20m handstand walk
21 burpees
15 toe to bar

LVL 1: Handstand hold 20 sec, 18 burpees, 12 knee raises
LVL 2: Handstand hold 30 sec, 21 burpees, 15 knee to elbows		 6 rounds 18 reps
Workout Scaled
Dante Longoria 04/03/2014 Wolf Fitness Handstand walks, Burpees, Toe to bars AMRAP 12 mins of...
20m handstand walk
21 burpees
15 toe to bar

LVL 1: Handstand hold 20 sec, 18 burpees, 12 knee raises
LVL 2: Handstand hold 30 sec, 21 burpees, 15 knee to elbows		 1 rounds 25 reps
Performed as RX
katherine rumberger 04/03/2014 Hyper CrossFit None Front Squats with 3 sec pause
5 x 2		 45 lbs
Performed as RX
katherine rumberger 04/03/2014 Hyper CrossFit None 3 RFT:
500m Row
200m Run
500m Row
200m run		 25m 00s
Performed as RX
janet kporjro 04/03/2014 Hyper CrossFit None Front Squats with 3 sec pause
5 x 2		 95 lbs
Performed as RX
Daniel Corrigan 04/03/2014 Decibel CrossFit None RFT: (6): 100m run; 5 dip; 5 T2B; 5 1-leg glute bridge 4m 58s
Workout Scaled
Hilary Dayton 04/03/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple. Increase weight 3-5% from last week.		 53/row lbs
Performed as RX
Hilary Dayton 04/03/2014 Sol CrossFit 3 Rounds for time 3 Rounds

400m run
10 Hang power snatch 115/95
10 Sit ups
10 Wall balls 20/14

 13m 02s
Workout Scaled
Kirk Pavkov 04/03/2014 station Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 45s
Performed as RX
James MacKay 04/03/2014 Travail Crossfit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 610 lbs
Performed as RX
James MacKay 04/03/2014 Travail Crossfit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 215-115-280 lbs
Performed as RX
Helen Kim 04/03/2014 None None 21-15-9
Overhead squats (95/65)
Kettlebell swings (1.5 pood/1 pood)
Double unders
10 lateral box jump complex		 12m 17s
Performed as RX
Jason Bentz 04/02/2014 CrossFit Eclipse 3 Rounds 3 Rounds
15 BoxJumps 24/20
15 Dips
30 WallBalls 20/14		 10m 59s
Performed as RX
Stacy Bentz 04/02/2014 CrossFit Eclipse 3 Rounds 3 Rounds
15 BoxJumps 24/20
15 Dips
30 WallBalls 20/14		 11m 58s
Workout Scaled
Greg Segui 04/02/2014 Premier Martial Arts/Grand River CrossFit 04/02/2014 3 rounds for time:
30 Box Jumps 24/20
20 Goblet squats with kettlebell 50/35lbs
10 Kettle bell swings 50/35lbs

Post time!
LVL1M: 15 Box jumps 20/16",10 Squats, light weight, 5 KB swings light weight
LVL1: 20/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 7m 21s
Performed as RX
Nyree Segui 04/02/2014 Premier Martial Arts/Grand River CrossFit 04/02/2014 3 rounds for time:
30 Box Jumps 24/20
20 Goblet squats with kettlebell 50/35lbs
10 Kettle bell swings 50/35lbs

Post time!
LVL1M: 15 Box jumps 20/16",10 Squats, light weight, 5 KB swings light weight
LVL1: 20/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 8m 58s
Performed as RX
Mike Schwimmer 04/02/2014 CrossFit Eclipse 3 Rounds 3 Rounds
15 BoxJumps 24/20
15 Dips
30 WallBalls 20/14		 9m 45s
Performed as RX
Jonathan Schabruch 04/02/2014 Sheepdog CrossFit Outlaw 140402 BBG

1) 5X1 Jerk from blocks (or rack) - work to a true 1RM.

2) 5X1 Hang Snatch - work to a true 1RM.

3) 5X1 Hang Clean - work to a true 1RM.

Conditioning

Tests:

1) 1 set - ME UB C2B Pull-ups.

2) Row 2k for time.

3) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).

4) 1 set ME UB Power Snatches @ 155/105#.

Rest as needed between tests.		 132 reps
Performed as RX
Russell C 04/02/2014 Premier Martial Arts/Grand River CrossFit 04/02/2014 3 rounds for time:
30 Box Jumps 24/20
20 Goblet squats with kettlebell 50/35lbs
10 Kettle bell swings 50/35lbs

Post time!
LVL1M: 15 Box jumps 20/16",10 Squats, light weight, 5 KB swings light weight
LVL1: 20/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 9m 27s
Performed as RX
C Drake 04/02/2014 Sheepdog CrossFit Helen BBG
1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2) 3X3 Snatch Grip BTN Push Press + 3 OHS - heaviest possible, rest 90 sec.

Strength/Skill

3X60 (seconds) ME Freestanding HS Push-ups, rest 90 sec.

Conditioning

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 09m 50s
Performed as RX
Kristen Drake 04/02/2014 Sheepdog 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		 13m 43s
Performed as RX
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