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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 06/26/2019 Premier Martial Arts/Grand River CrossFit 06/26/2019 For Time
200m Run/Row
12 Overhead Squats 65/45lbs
12 Sit-ups
200m Run/Row
9 Overhead Squats
9 Sit-ups
200m Run/Row
6 Overhead Squats
6 Sit-ups

Post time!
Scale as needed.		 6m 43s
Performed as RX
Owen Raun 06/26/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		160 lbs
Performed as RX
Owen Raun 06/26/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs
 124 reps
Workout Scaled
Sam Dutta 06/26/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		225 lbs
Performed as RX
Sam Dutta 06/26/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs
 137 reps
Performed as RX
Steve Matteson 06/26/2019 PilotFit Fight Gone Bad Three rounds of:

Push-press, 75 lbs.
Kettlebell swing - 45 lbs.
Box jump 20"
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull - 75 lbs.

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 with a one-minute break between the sets of five movements. One point is given for each rep.		 300 reps
Performed as RX
Sebastian Arango 06/26/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		185-195-205-215-225-235-245-255-265-275 lbs
Performed as RX
Laurie Hines 06/26/2019 Premier Martial Arts/Grand River CrossFit 06/26/2019 For Time
200m Run/Row
12 Overhead Squats 65/45lbs
12 Sit-ups
200m Run/Row
9 Overhead Squats
9 Sit-ups
200m Run/Row
6 Overhead Squats
6 Sit-ups

Post time!
Scale as needed.		 6m 17s
Workout Scaled
Seth Johnson 06/26/2019 Old City CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 35s
Workout Scaled
Seth Johnson 06/26/2019 Old City CrossFit Deadlift Deadlift 3-3-3 265-315-405 lbs
Performed as RX
Gretchen P 06/26/2019 Sheepdog CrossFit None 4 rounds
400 m run
32 squats
32 walking lunges
32 sit-ups with a 15 lbs plate
32 burpees for 3 of the rounds

with rifle plate on		 42m 56s
Performed as RX
Kenny Shaevel 06/26/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		105-110-115-120-125-130-135-140-145-150 lbs
Performed as RX
Kenny Shaevel 06/26/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs
 110 reps
Workout Scaled
Ankur Kataria 06/26/2019 District H CrossFit None Strength (12:00 Minutes)

Thruster
*Build to a Heavy 3
*NO squat Clean on the 1st rep		 175 lbs
Performed as RX
Ankur Kataria 06/26/2019 District H CrossFit None METCON

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

*Goal SUB 15 mins		 12m 06s
Workout Scaled
Rick Hill 06/26/2019 Premier Martial Arts/Grand River CrossFit 06/26/2019 For Time
200m Run/Row
12 Overhead Squats 65/45lbs
12 Sit-ups
200m Run/Row
9 Overhead Squats
9 Sit-ups
200m Run/Row
6 Overhead Squats
6 Sit-ups

Post time!
Scale as needed.		 5m 01s
Workout Scaled
Chris Torrence 06/26/2019 Farm Fitness None 20-minute EMOM:

25 HR Push-Ups
25 Air Squats

You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes push-ups, Partner B is doing air squats. Switch every minute.		 450 reps
Performed as RX
Eli Hines 06/26/2019 Farm Fitness None 20-minute EMOM:

25 HR Push-Ups
25 Air Squats

You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes push-ups, Partner B is doing air squats. Switch every minute.		 450 reps
Performed as RX
James Cox 06/26/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		175 lbs
Performed as RX
James Cox 06/26/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs
 110 reps
Workout Scaled
Dennis Sukholutsky 06/25/2019 Vintage CrossFit None Back Squat 3RM 355 lbs
Performed as RX
Dennis Sukholutsky 06/25/2019 Vintage CrossFit None AMRAP 10 Minutes
3 Strict Handstand Push Ups
9 Dumbbell Thrusters 50/35s
100m Run

Pick a weight where you can stay unbroken on the thrusters.

Beginner: 5/3 Perfect Push Ups; 30/15#
Intermediate: 40/25#
Advanced: Rx
 7 rounds 0 reps
Performed as RX
Dennis Sukholutsky 06/25/2019 Vintage CrossFit None Row 3000m 10m 14s
Performed as RX
Monte Mabry 06/25/2019 Vintage CrossFit None Back Squat 3RM 255 lbs
Performed as RX
Scott Anderson 06/25/2019 Sheepdog CrossFit None 5 Rounds:
12 Deadlifts 155#
9 OH squats 95#
6 hanging power snatches 95#		 17m 40s
Performed as RX
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