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Athlete Date Sort Location Workout Name Description Results
Greg Segui 03/06/2014 Premier Martial Arts/Grand River CrossFit 03/06/2014 Rowing
20/20 x8 rounds
Post distance
20secs on/20sec off

 747 m
Performed as RX
Teresa VanMarrum 03/06/2014 Premier Martial Arts/Grand River CrossFit 03/06/2014 Rowing
20/20 x8 rounds
Post distance
20secs on/20sec off

 705 m
Performed as RX
Mike Schwimmer 03/06/2014 CrossFit Eclipse Get it 4 Rounds
10 Burpees
15 V-ups
20 Box Jumps
100ft Walking Lunge 45/25		 16m 39s
Performed as RX
Jonathan Schabruch 03/06/2014 Sheepdog CrossFit Outlaw 140304 BBG

5X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

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

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

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

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20"

Rest 1:1 (include rest after final round before beginning #2)

2) 20/15 Muscle-Ups for time.		 10m 28s
Performed as RX
Scott Anderson 03/06/2014 Sheepdog CrossFit None Back Squats:
3x10 reps @ 65%
5x5 reps @ 80%

Then

7 Rounds:
10 HR Pushups
10 Pullups		 9m 59s
Performed as RX
Chris Avery 03/06/2014 Sheepdog CrossFit None Complete 100 reps of the following in any increment, in order:

Push-Ups
Sit-Ups
Squats
Burpees
Toes To Bar
Double Unders		 33m 26s
Performed as RX
Chris Avery 03/06/2014 Sheepdog CrossFit McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Basics class WOD:
15 minute AMRAP
5 SDLHP@ 55/35 lbs. KB
13 push-ups
9 box jumps or step ups @24/20		 12 rounds 4 reps
Performed as RX
Eric Hester 03/06/2014 Sheepdog CrossFit McGhee Complete as many rounds in 30 minutes as you can of:
5 Dead Llifts @ 275#
13 Push-ups
9 Box Jumps @ 24"		 14 rounds 2 reps
Workout Scaled
Rich Borucki 03/06/2014 CrossFit Eclipse Get it 4 Rounds
10 Burpees
15 V-ups
20 Box Jumps
100ft Walking Lunge 45/25		 14m 21s
Performed as RX
Jillian Reading 03/06/2014 None None
4rft
30 Kbs
10 front squats

 8m 21s
Workout Scaled
Terri Cary 03/06/2014 CrossFit Eclipse Get it 4 Rounds
10 Burpees
15 V-ups
20 Box Jumps
100ft Walking Lunge 45/25		 20m 00s
Workout Scaled
David Lance 03/06/2014 Hyper CrossFit None For Time:

500m Row
40 Air Squats
500m Row
40 Double Unders
500m Row
40 Push Press @ 45/35
500m Row
40 T2B
500m row
40 Burpees		 29m 26s
Performed as RX
Joe Vogelbacher 03/06/2014 Hyper CrossFit None For Time:

500m Row
40 Air Squats
500m Row
40 Double Unders
500m Row
40 Push Press @ 45/35
500m Row
40 T2B
500m row
40 Burpees		 20m 31s
Performed as RX
Justin Avioli 03/06/2014 Vintage CrossFit None 10m AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 48 reps
Performed as RX
Sheryl Ferris-Little 03/06/2014 Premier Martial Arts/Grand River CrossFit 03/06/2014 Rowing
20/20 x8 rounds
Post distance
20secs on/20sec off

 653 m
Performed as RX
Jeremiah Bradford 03/06/2014 Clarksville, TN Cleans and Cindy 20 min AMRAP of
3 cleans, 185#
1 round of Cindy
5 pull-ups
10 push-ups
15 squats		 7 rounds 8 reps
Performed as RX
Jeremiah Bradford 03/06/2014 Clarksville, TN Clean and Jerk/Barbell Pushups 20 min AMRAP of
3 clean and jerk 135#
10 barbell push-ups		 11 rounds 0 reps
Performed as RX
Lael Vogelbacher 03/06/2014 Hyper CrossFit None For Time:

500m Row
40 Air Squats
500m Row
40 Double Unders
500m Row
40 Push Press @ 45/35
500m Row
40 T2B
500m row
40 Burpees		 28m 01s
Performed as RX
Zach A 03/06/2014 None None 5 rounds:
800 meter sprint
25 burpees		 39m 41s
Performed as RX
Matthew Toner 03/06/2014 Hyper CrossFit None For Time:

500m Row
40 Air Squats
500m Row
40 Double Unders
500m Row
40 Push Press @ 45/35
500m Row
40 T2B
500m row
40 Burpees		 27m 01s
Workout Scaled
Darren Martin 03/06/2014 Hyper CrossFit None For Time:

500m Row
40 Air Squats
500m Row
40 Double Unders
500m Row
40 Push Press @ 45/35
500m Row
40 T2B
500m row
40 Burpees		 28m 35s
Workout Scaled
chris gaillard 03/06/2014 Vintage CrossFit Endurance 2014-03-06 Memorial 400 track

1 mile run for time		 8m 30s
Performed as RX
Bobby Mireles 03/06/2014 Vintage CrossFit None 10m AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 38 reps
Performed as RX
Kiera Steward 03/06/2014 None 4/8 10 box jumps
10 push-ups		 04m 00s
Performed as RX
Tiffany Gilman 03/06/2014 SHS March 6 5 rounds
10 squats
10 knees to elbows
10 push ups		 5 rounds 0 reps
Performed as RX
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