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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 03/12/2014 Vintage CrossFit None 100 DU
80 Steps Walking Lunge
60 Pushups
40 Front Squats, 95/65
20 KB Swings, 70/53		 8m 57s
Performed as RX
Jason Bentz 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		8m 20s
Performed as RX
Haley McCord 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		8m 55s
Performed as RX
Greg Segui 03/12/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 6 rounds 0 reps
Performed as RX
Nyree Segui 03/12/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 6 rounds 0 reps
Performed as RX
Cam Reimer 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		7m 36s
Performed as RX
Rocky Skocik 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		8m 26s
Performed as RX
Beth Taruscio 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		7m 06s
Performed as RX
Mike Schwimmer 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		8m 43s
Performed as RX
Jonathan Schabruch 03/12/2014 Sheepdog CrossFit Outlaw 140312 BBG

1) EMOM for 5:00 - 2 Power Snatches @ 100% of last week plus 5# (thats 10# total from week 1).

2) EMOM for 5:00 - 2 Power Clean & Push Jerks @ 100% of last week plus 5# (thats 10# total from week 1).

Conditioning

4 rounds of:

1:00 ME Step Down Box Jumps 24/20"
1:00 ME Deficit HSPU 6/4"
1:00 ME Muscle-Ups
1:00 Rest
 158 reps
Performed as RX
Roddy Goit 03/12/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 8 rounds 0 reps
Performed as RX
Scott Anderson 03/12/2014 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds:
Front Squat @ 135#
Toes to Bar
Burpee		 15m 48s
Performed as RX
C Drake 03/12/2014 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 225-275-295 lbs
225-275-305-325-345 lbs
135-145 lbs
785 lbs
Performed as RX
Kristen Drake 03/12/2014 Sheepdog CrossFit Outlaw 140311 BBG

5X1 Hang Clean (just above knee) & Jerk - work to a max for the day.

Strength

1) Back Squat: 1 attempt to establish a 20RM - rest 1:00 (before #2)

*Add approximately 5-10# to last weeks number, but do not go heavy enough to fail.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

3 rounds of:

Row 1k
20 TTB

Rest 2:1 (thats half the length of the interval)
 26m 23s
Performed as RX
Richard Howell 03/12/2014 Sheepdog CrossFit None 3 rounds for time
20 burpees
Run 400 m
20 pull-ups 		21m 42s
Performed as RX
Jason Roberts 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		10m 25s
Performed as RX
Paul Greenhalgh 03/12/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 8 rounds 6 reps
Performed as RX
Ryanne Mitchell 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		12m 46s
Workout Scaled
John Wilder 03/12/2014 Vintage CrossFit None 100 DU
80 Steps Walking Lunge
60 Pushups
40 Front Squats, 95/65
20 KB Swings, 70/53		 17m 00s
Performed as RX
Eric Heath 03/12/2014 CFSF CrossFit wod Push press 5-5-3-3-3-1-1-1-1-1 205 lbs
Performed as RX
Teresa Ross 03/12/2014 CFSF CrossFit wod Push press 5-5-3-3-3-1-1-1-1-1 125 lbs
Performed as RX
Becky Wiard 03/12/2014 CrossFit Pathos None 50 Kettlebell Swings
Then,
21-15-9 Reps of:
Plyo Push-Ups
Toes to Bar
Then,
50 Strict Ring Rows		 13m 30s
Performed as RX
Becky Wiard 03/12/2014 CrossFit Pathos None 3-Position Snatch (Floor, Mid-Thigh, Hip) 1-1-1-1-1 90 lbs
Performed as RX
Terri Cary 03/12/2014 CrossFit Eclipse Thruster Fun 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar 		12m 13s
Performed as RX
Chad Muehler 03/12/2014 CrossFit Pathos None 50 Kettlebell Swings
Then,
21-15-9 Reps of:
Plyo Push-Ups
Toes to Bar
Then,
50 Strict Ring Rows		 9m 34s
Performed as RX
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