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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 06/24/2019 Premier Martial Arts/Grand River CrossFit 06/24/2019 For Time:
200m Row
2 Power Clean & Jerks 95/65lbs
200m Row
4 Power Clean & Jerks
200m Row
6 Power Clean & Jerks
200m Row
8 Power Cleans & Jerks
200m Row
10 Power Clean & Jerks
 12m 11s
Performed as RX
Joey Schlaffer 06/24/2019 Crossfit 1525 06.24.19 18min AMRAP:
18/12 Calorie Row
15 Wallballs 20/14#
12 Alternating DB Snatches 50/35#
9 Pull ups		 5 rounds 4 reps
Performed as RX
Steve Matteson 06/24/2019 PilotFit 4 Rounds on the Bar 4 Rounds
10 Burpee pullups
10 Toes to bar
20 (10 each arm) dumbbell snatch - 35 lbs.		 14m 47s
Performed as RX
Karina Romero 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. 		45-65, failed 67 lbs
Performed as RX
Karina Romero 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		 7m 02s
Workout Scaled
Sylvain Tessier 06/24/2019 None Monday Sypniewski complex - 6 RFT - all with 25lb plate
6 overhead squats
6 overhead thrusts (through legs and up)
6 bent over rows
6 reverse lunges with twist per side
6 side chops per side - 10:58

Tabata - 12 rds
side to side crunches - 21+
good mornings - 25lb bar - 13+

Tabata - 20 rds - 180 rpm
elliptical - incline 4 resist 4 - 0.97 miles		 10m 58s
Performed as RX
Seth Johnson 06/24/2019 Old City CrossFit Back Squat Back Squat 20-20-20 185-185-185 lbs
Performed as RX
Seth Johnson 06/24/2019 Old City CrossFit Bent Over Row Bent Over Row 10-10-10 115-115-115 lbs
Performed as RX
Kenny Shaevel 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. 		75-80-85-90-95-100-105-110f lbs
Performed as RX
Kenny Shaevel 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		 6m 09s
Workout Scaled
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
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