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Athlete Date Sort Location Workout Name Description Results
C Drake 11/05/2013 Sheepdog CrossFit Outlaw 131105 Strength
5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

Conditioning
5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest		 173 reps
Performed as RX
Kristen Drake 11/05/2013 Sheepdog CrossFit Outlaw 131105 Strength

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

Conditioning

5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest		 156 reps
Performed as RX
Joseph Lalonde 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 1m 57s
Performed as RX
Paul Greenhalgh 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 16s
Performed as RX
Ryanne Mitchell 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 9m 38s
Performed as RX
Rich Borucki 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 8m 39s
Performed as RX
Nicole Hoskin 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 11s
Performed as RX
Kacie Roberts 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 10m 53s
Performed as RX
Todd Heim 11/05/2013 Hyper CrossFit Nancelen 6 Rounds for time:
Odd Rounds are Nancy
Even Rounds are Helen

Nancy:
400m
15 OHS @ 95/65

Helen:
400m
21 KB Swings @ 55/35
12 Pull Ups
 19m 15s
Performed as RX
Jillian Reading 11/05/2013 None None 8 minutes
EMOTM
1 clean + 2 jerks
#80		 #80 lbs
Performed as RX
Toni Smith 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 1m 52s
Performed as RX
Doug Mitchell 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 8m 34s
Performed as RX
Eric Heath 11/05/2013 CFSF 2011 CrossFit Games Regional Workout 6 For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint		 16m 10s
Workout Scaled
Natasha Pyle 11/05/2013 CrossFit Pathos None 10 Minute AMRAP:
(1-1, 2-2, 3-3, etc)
L Pull-Up
Handstand Push-ups		 44 reps
Workout Scaled
Anna Woods 11/05/2013 CrossFit Pathos None 10 Minute AMRAP:
(1-1, 2-2, 3-3, etc)
L Pull-Up
Handstand Push-ups		 88 reps
Performed as RX
Anna Woods 11/05/2013 CrossFit Pathos None Deadlift 5RM 250 lbs
Performed as RX
Dan Pyle 11/05/2013 CrossFit Pathos None 10 Minute AMRAP:
(1-1, 2-2, 3-3, etc)
L Pull-Up
Handstand Push-ups		 102 reps
Performed as RX
Dan Pyle 11/05/2013 CrossFit Pathos None Deadlift 5RM 345 lbs
Performed as RX
Becky Wiard 11/05/2013 CrossFit Pathos None Deadlift 5RM 205 lbs
Performed as RX
Becky Wiard 11/05/2013 CrossFit Pathos None 10 Minute AMRAP:
(1-1, 2-2, 3-3, etc)
L Pull-Up
Handstand Push-ups		 39 reps
Workout Scaled
Terri Cary 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 8m 54s
Performed as RX
Chad Muehler 11/05/2013 CrossFit Pathos None 10 Minute AMRAP:
(1-1, 2-2, 3-3, etc)
L Pull-Up
Handstand Push-ups		 102 reps
Performed as RX
David Lance 11/05/2013 Hyper CrossFit Nancelen 6 Rounds for time:
Odd Rounds are Nancy
Even Rounds are Helen

Nancy:
400m
15 OHS @ 95/65

Helen:
400m
21 KB Swings @ 55/35
12 Pull Ups
 35m 32s
Workout Scaled
Matthew Averill 11/05/2013 Vintage CrossFit None 5 RFT
400m run
5 Power Cleans (155/105)
5 Front Squats
5 Jerks		 14m 28s
Performed as RX
Alice Anne Heath 11/05/2013 CFSF 2011 CrossFit Games Regional Workout 6 For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint		 18m 35s
Workout Scaled
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