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Athlete Date Sort Location Workout Name Description Results
Eric Heath 10/27/2013 CFSF CrossFit wod 'Heavy Fran'
15, 12, 9 reps:
135 pound Thruster
45 pound Loaded Pull-up		 13m 35s
Performed as RX
Teresa Ross 10/27/2013 CFSF CrossFit wod 'Heavy Fran'
15, 12, 9 reps:
135 pound Thruster
45 pound Loaded Pull-up		 7m 57s
Workout Scaled
Vincenzo Buzzetta 10/27/2013 None split snatch split snatch (10x2) 2 every 90 seconds, switch foot on #2

3 Rounds for time:
- 5 power snatches
-15 Knees to elbows
-15 burpees
- set of stairs (four flights up then down)
 14m 00s
Performed as RX
Pat Harwood 10/27/2013 None push presses strength front squats x 5
145,185,235,260,280,290,310

wod
5 push presses 155#
10 oh squats 155#
15 situps
15 min amrap
 5 rounds 5 reps
Performed as RX
Paul Wernke 10/27/2013 CFSF CrossFit wod 'Heavy Fran'
15, 12, 9 reps:
135 pound Thruster
45 pound Loaded Pull-up		 11m 28s
Workout Scaled
Paul Moore 10/27/2013 CFSF CrossFit wod 'Heavy Fran'
15, 12, 9 reps:
135 pound Thruster
45 pound Loaded Pull-up		 6m 35s
Workout Scaled
Greg Segui 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 86 reps
Performed as RX
Greg Segui 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 165 lbs
Performed as RX
Nyree Segui 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 58 reps
Performed as RX
Nyree Segui 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 110 lbs
Performed as RX
Valerie Blyleven 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 68 reps
Performed as RX
Valerie Blyleven 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 97 lbs
Performed as RX
Teresa Culver 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 84 reps
Performed as RX
Teresa Culver 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 125 lbs
Performed as RX
Teresa VanMarrum 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 91 reps
Performed as RX
Teresa VanMarrum 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 110 lbs
Performed as RX
Mathew Krajacic 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 175 lbs
Performed as RX
Mathew Krajacic 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 87 reps
Performed as RX
Jonathan Schabruch 10/26/2013 Sheepdog CrossFit Outlaw 131021 Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning

*While wearing a 20/10# vest.

3 rounds for time of:

Run 400m
20 Pull-ups
20 OHS 95/65#		 0m 01s
Workout Scaled
Kristen Drake 10/26/2013 Sheepdog CrossFit CrossFit.com 131025 Strength

Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) rest 90 sec.

Conditioning

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups		 5 rounds 10 reps
Workout Scaled
Joseph Lalonde 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 96 reps
Performed as RX
Joseph Lalonde 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 165 ibs lbs
Performed as RX
Paul Greenhalgh 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 108 reps
Performed as RX
Paul Greenhalgh 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 175 lbs
Performed as RX
Nicole Hoskin 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 135 lbs
Performed as RX
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