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Athlete
Date
Location
Workout Name
Description
Results
Owen Raun
11/06/2013
Vintage CrossFit
None
15-12-9-6-3
SDHP (115/75)
Bar Facing Burpees
9m 26s
Performed as RX
Michael Klobucher
11/06/2013
Rogue River CrossFit
Locomotion and Strength/Power
5-10-5 Shuttle on the :45 for 15 rounds
Power Snatch 3x5 @ 135-135-135
HSPU 3x3
15 rounds 0 reps
Performed as RX
Gino Jacobs
11/06/2013
None
SOTS PRESS #25
1. Skill: Overhead Squat (OHS)
2. SWOD: Sots Press, 5-5-5-5-5 reps for Max Load (DBs)
Loads:
Jean-Jamil= 40# DBs
Gino Q.X. Jacobs= 25#
Lisa= 15#
Chantal De Haseth= 15#
Dayane Pietersz-Anastatia= 25# (seated presses)
Mily= 15#
5. WOD: 2 rounds of 5 minute AMRAPs of
- 5 OHS (115#/95#/65#/45#/35#/25# bar)
- 10 DBs Ground to Overhead (G2O) (45#/35#/25#/15#10#)
Rounds plus reps;
Jean-Jamil= 4R +5; 3R +5 (115# OHS, 45# DBs)
Gino= 3R +5; 2R +5 (45# OHS, 35# DBs)
Lisa= 3R; 3R (25# OHS, 15# DBs)
Chantal= 3R +5; 3R (35# OHS, #15 DBs)
Dayane= 4R; 4R (45# OHS, 20# DBs)
Mily= 2R; Technique Round (25# OHS to then Air Squats, no G2O's)
3 rounds 60 reps
Performed as RX
Dennis Sukholutsky
11/05/2013
Vintage CrossFit
None
5 RFT
400m run
5 Power Cleans (155/105)
5 Front Squats
5 Jerks
15m 55s
Performed as RX
Stacy Bentz
11/05/2013
CrossFit Eclipse
A Runner's World
10 RFT
100m Sprint
100m Walk
12m 00s
Performed as RX
Fiona Alford
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 15s
Performed as RX
Teresa VanMarrum
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 42s
Performed as RX
Beth Taruscio
11/05/2013
CrossFit Eclipse
A Runner's World
10 RFT
100m Sprint
100m Walk
9m 17s
Performed as RX
Amy Maarhuis
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 30s
Performed as RX
Demetri Rapanos
11/05/2013
CrossFit ATP
None
WOD
5 rounds for Reps and Total Working Time of:
30 seconds ME Split Jumps
Run 400m (all out)
Rest after rounds: 1) 2:00 2) 1:30 3) 1:00 4) :30
17m 00s
Performed as RX
Scott Anderson
11/05/2013
Sheepdog CrossFit
None
21-18-15-12-9-6-3 rep rounds of:
HR pushup
Air squat
Knee to elbow
15m 14s
Performed as RX
Andy Adams
11/05/2013
Sheepdog CrossFit
Back squat
5x5x5x5x5
205-225-235-245-255 lbs
Performed as RX
Andy Adams
11/05/2013
Sheepdog CrossFit
None
50 Burpees
50 Air squats
50 Sit ups
50 Pull ups
14m 35s
Performed as RX
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
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