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Athlete Date Sort Location Workout Name Description Results
Stacy Bentz 03/24/2014 CrossFit Eclipse Final Week 15min AMRAP
5 Hang Snatches 135/95
10 HandSatnd Pushups (Strict Press)
10 Standing Front Rack Lunges 135/95 		5 rounds 2 reps
Workout Scaled
Stacy Bentz 03/24/2014 CrossFit Eclipse Front Squat 10min EMOM Front Squats 105 lbs
Performed as RX
Nyree Segui 03/24/2014 Premier Martial Arts/Grand River CrossFit 03/24/2014 For Time:
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge

Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd		 7m 58s
Performed as RX
Beth Taruscio 03/24/2014 CrossFit Eclipse Final Week 15min AMRAP
5 Hang Snatches 135/95
10 HandSatnd Pushups (Strict Press)
10 Standing Front Rack Lunges 135/95 		6 rounds 17 reps
Workout Scaled
Jonathan Schabruch 03/24/2014 Sheepdog CrossFit Outlaw 140324 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) - heaviest possible with perfect positions, rest 90 sec.

Strength/Skill

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

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats
 9m 43s
Performed as RX
Russell C 03/24/2014 Premier Martial Arts/Grand River CrossFit 03/24/2014 For Time:
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge

Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd		 9m 14s
Performed as RX
Scott Anderson 03/24/2014 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 153 reps
Performed as RX
Chris Avery 03/24/2014 Sheepdog CrossFit Outlaw 140324 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) - heaviest possible with perfect positions, rest 90 sec.

Strength/Skill

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

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats
 18m 41s
Performed as RX
C Drake 03/24/2014 Sheepdog CrossFit Outlaw 140324 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) - heaviest possible with perfect positions, rest 90 sec.

Strength/Skill

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

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats
 14m 45s
Performed as RX
Kristen Drake 03/24/2014 Sheepdog CrossFit Outlaw 140324 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS heavier than last week, rest 90 sec.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)

Strength/Skill

1a) 3X60 (seconds) ME Freestanding HS Push-ups rest 90 sec.
1b) 3X30 (steps) Front Rack Walking Lunges heaviest possible (with no pause to gather feet), rest 90 sec.

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats		 16m 57s
Workout Scaled
Joseph Lalonde 03/24/2014 Premier Martial Arts/Grand River CrossFit 03/24/2014 For Time:
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge

Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd		 6m 00s
Performed as RX
Collier Christian 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		65 lbs
Performed as RX
Collier Christian 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 5 rounds 8 reps
Performed as RX
Jillian Reading 03/24/2014 None None 10 minute ladder

2 burpee bar hop
2 Kbs
2 thruster

Add 10's on to the thruster each completed set

#max out at 95		 4 rounds 10 reps
Workout Scaled
Toni Smith 03/24/2014 Premier Martial Arts/Grand River CrossFit 03/24/2014 For Time:
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge

Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd		 7m 11s
Performed as RX
Teresa Ross 03/24/2014 CFSF Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 9 rounds 5 reps
Workout Scaled
Chad Muehler 03/24/2014 CrossFit Pathos None Thrusters 7-7-7-7-7 135-155-165-175(6)-175 lbs
Performed as RX
Chad Muehler 03/24/2014 CrossFit Pathos None Chest to Bar, 5 x Max Reps 47 reps
Performed as RX
Chad Muehler 03/24/2014 CrossFit Pathos None 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:
Deadlift, 225/155lbs
*30 Double Unders after each round		 8m 58s
Performed as RX
mike pace 03/24/2014 boot camp "Color Purple"....#209 3 rounds
Back squats/135, push press/115, bench/155
10 reps/10/10
20m/20m/20m
8/8/8
40m/40m/40m
6/6/6reps
60/60/60m
4/4/4reps
80/80/80m
2/2/2reps
100/100/100m
me=4:15/4:55/4:27
bill=4:53/4:15/5:09
marcos=5:04/5:35/4:33		 900 m
Performed as RX
Heather Averill 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		115 lbs
Performed as RX
Heather Averill 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 6 rounds 10 reps
Performed as RX
Valerie J Scott 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		65 lbs
Performed as RX
Valerie J Scott 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 5 rounds 6 reps
Performed as RX
David Lance 03/24/2014 Hyper CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115/85 pound Push press, 10 reps
10 KB Swings, 55 lbs
10 Box jumps, 24 inch box

*Rx standards for KB and box are both men and women*		 5 rounds 10 reps
Performed as RX
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