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Athlete Date Sort Location Workout Name Description Results
Daniel Qualmann 06/24/2019 Sheepdog CrossFit None 12 min AMRAP:

8 Deadlift 185#
12 Push Ups
16 GHD Sit Ups		 4 rounds 0 reps
Performed as RX
Jake Walker 06/24/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*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. 		135-205 lbs
Performed as RX
Jake Walker 06/24/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 5m 12s
Performed as RX
Jake Walker 06/24/2019 Vintage CrossFit None Complete these three tests in order:
1 Minute Max Calories on Bike
Rest 5 Minutes
3 Minute Max Calorie Row
Rest 5 Minutes
5 Minute Max 25' Shuttles
 157 reps
Performed as RX
Ankur Kataria 06/24/2019 District H CrossFit None HANG SQUAT SNATCH

* 15 minutes to build to a heavy hang squat snatch from the floor
* First half is lighter technique work, add more weight in the second half if things are looking good		 115 lbs
Performed as RX
Ankur Kataria 06/24/2019 District H CrossFit None AMRAP 9:

10 Hang Squat Snatches (75/55) *USE SMALL BAR
30 Double Unders (60 singles)

*GOAL 4 rounds +		 5 rounds 4 reps
Workout Scaled
Chris Torrence 06/24/2019 Farm Fitness None 3 Rounds

400M Run
16 Wall-Balls @ 24
12 HR Push UPS
14 Burpees		 015m 014s
Performed as RX
Eli Hines 06/24/2019 Farm Fitness None 3 Rounds

400M Run
16 Wall-Balls @ 24
12 HR Push UPS
14 Burpees		 15m 42s
Performed as RX
Greg Segui 06/22/2019 Premier Martial Arts/Grand River CrossFit 06/22/2019 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks
Compare to June 15, 2015
 29m 33s
Performed as RX
Jonathan Schabruch 06/22/2019 Sheepdog CrossFit None For time:
21 bench presses
21 strict chin-ups
Run 800 m
15 bench presses
15 strict chin-ups
Run 800 m
9 bench presses
9 strict chin-ups
Run 800 m

175/115 lb.		 21m 10s
Performed as RX
Scott Anderson 06/22/2019 Sheepdog CrossFit None 30 minute AMRAP (2 Partner Team):
P1- Run 400 or Row 500m
P2- work on the following:
5 Chest to Bar Pullups
10 Thrusters 75#
15 KB Swings 55#

HOME ROWER

Switch at the end of each row/run. Each completed row/run counts as 1 round toward total score.
 23 rounds 0 reps
Performed as RX
Justin Lilly 06/22/2019 Genesis South 3K Row 3000 meter row 13m 19s
Performed as RX
Justin Lilly 06/22/2019 Genesis South Front Sq ladder Front Squat
95x12
135x10
145x8
155x6		 155 lbs
Performed as RX
Justin Lilly 06/22/2019 Genesis South None Back squats
135x12
155x10
175x8
185x6		 185 lbs
Performed as RX
Justin Lilly 06/22/2019 Genesis South Hex bar deadlift Hex bar deadlift using handles inline with bar

225x6
225x5
275x4
295x3		 295 lbs
Performed as RX
Justin Lilly 06/22/2019 Genesis South None 5 rounds for time
Backwards sled pull 75ft 160lbs
T2B holding handles 10 reps

7m 10s
Performed as RX
Gretchen P 06/22/2019 Sheepdog CrossFit None 35 pullups
35 tricep extensions
35 bench presses
35 sit-ups
35 rows
35 burpees		 30m 00s
Performed as RX
Ankur Kataria 06/22/2019 District H CrossFit None For Time (Teams of 3 | 25 Minute Cap):

200/140 Calorie Row

Into

40 Toes to Bar
40 Box Jump Overs (24/20)
40 Thrusters (95/65)
40 Toes to Bar
40 Box Jump Overs (24/20)
40 Thrusters (115/80)
40 Toes to Bar
40 Box Jump Overs (24/20)
40 Thrusters (135/95)		 350 reps
Workout Scaled
Dennis Sukholutsky 06/21/2019 Vintage CrossFit None Shoulder Press 3RM 162 lbs
Performed as RX
Dennis Sukholutsky 06/21/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 6m 11s
Performed as RX
Monte Mabry 06/21/2019 Vintage CrossFit None Shoulder Press 3RM 130 lbs
Performed as RX
Monte Mabry 06/21/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 8m 17s
Workout Scaled
Greg Segui 06/21/2019 Premier Martial Arts/Grand River CrossFit 06/21/2019 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
Compare to June 27, 2016
 96 reps
Performed as RX
Valerie Blyleven 06/21/2019 Premier Martial Arts/Grand River CrossFit 06/21/2019 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
Compare to June 27, 2016
 90 reps
Performed as RX
Charles Drake 06/21/2019 Sheepdog CrossFit None Run 1 mile
50 SA DB Snatches (alternate arms)
Run 400m w/ 20 lb WB
30 pull ups
20 burpee box jumps 24/20		 22m 31s
Performed as RX
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