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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 10/04/2013 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps (scaled to 135#)
155 pound Hang power clean, 9 reps (scaled to 115#)
155 pound Push jerk, 6 reps (scaled to 115#)		 18m 38s
Workout Scaled
Joker 10/04/2013 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 14m 44s
Workout Scaled
C Drake 10/04/2013 Sheepdog CrossFit Outlaw 131004 Strength
HBBS: 1X5@60%, 1X5@65%, 2X5@70% rest exactly 2:00.

Conditioning
Fractured Fran

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

 5m 35s
Performed as RX
Paul Greenhalgh 10/04/2013 Premier Martial Arts/Grand River CrossFit 10-04-2013 For Time:
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts @ BW
1-2-3-4-5-6-7-8-9-10 reps of
Pull-ups

LVL1M: 5-1 & 1-5 reps, 50% BW, mod. Pull-ups
LVL1: 7-1 & 1-7 reps, 75% BW, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 13m 18s
Performed as RX
Ryanne Mitchell 10/04/2013 CrossFit Eclipse Get Fired Up Friday! 5 Rounds
20 Pullups
30 Pushups40 Situps
50 Squats
-Rest 3minutes		 37m 22s
Workout Scaled
Rich Borucki 10/04/2013 CrossFit Eclipse Get Fired Up Friday! 5 Rounds
20 Pullups
30 Pushups40 Situps
50 Squats
-Rest 3minutes		 28m 31s
Performed as RX
Kacie Roberts 10/04/2013 CrossFit Eclipse Get Fired Up Friday! 5 Rounds
20 Pullups
30 Pushups40 Situps
50 Squats
-Rest 3minutes		 31m 42s
Workout Scaled
Jillian Reading 10/04/2013 None None 10-1
Double unders
Sit-ups
1-10
Box jumps 20 inch
Dips (Pirouette)

9 min cap		 1 rounds 36 reps
Performed as RX
Toni Smith 10/04/2013 Premier Martial Arts/Grand River CrossFit 10-04-2013 For Time:
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts @ BW
1-2-3-4-5-6-7-8-9-10 reps of
Pull-ups

LVL1M: 5-1 & 1-5 reps, 50% BW, mod. Pull-ups
LVL1: 7-1 & 1-7 reps, 75% BW, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 9m 11s
Performed as RX
Doug Mitchell 10/04/2013 CrossFit Eclipse Get Fired Up Friday! 5 Rounds
20 Pullups
30 Pushups40 Situps
50 Squats
-Rest 3minutes		 35m 01s
Performed as RX
Valerie J Scott 10/04/2013 Vintage CrossFit None 3 rounds for time of:
20 pullups
7 squat snatch (60% of highest strength set completed)
200m sandbag suitcase carry (M 50#/F 30#)
Sandbag must be carried with one hand for the first 100m, then switch to the other hand for the 100m back to the gym. You are allowed to set the sandbag down if you need to rest but you cannot switch hands until you reach the turnaround		 19m 05s
Workout Scaled
Rebecca Cartwright 10/04/2013 CrossFit ATP None WOD
3 rounds:
30 Wall-balls 20/14
15 Pullups
 14m 05s
Workout Scaled
Viktor Navolokov 10/04/2013 CrossFit ATP None WOD
3 rounds:
30 Wall-balls 20/14
15 Pullups
 10m 22s
Performed as RX
Matt Markel 10/04/2013 CrossFit Vise bench press bench press. 210, 230, 250. 270, 295 295 x 3 reps lbs
Performed as RX
Matt Markel 10/04/2013 CrossFit Vise big clean complex high hang clean+
below knee clean clean+
touch n go clean +
push press

high hang clean+
below knee clean clean+
touch n go clean +
push jerk

high hang clean+
below knee clean clean+
touch n go clean +
split jerk

6 sets		 115 lbs
lbs
Performed as RX
Mike Long 10/04/2013 CrossFit Diem 131004.1 A)Bench Press 3-3-3-3-3
B)Pendelay Row 10-10-10-10-10		 165-165-165-165-165 lbs
65-65-65-65-65 lbs
Performed as RX
Mike Long 10/04/2013 CrossFit Diem 131004.2 High Hang Snatch + Full Snatch 1-1-1-1-1 75-75-85-90-95(f) lbs
Performed as RX
Lynn M 10/04/2013 Vertical CrossFit CAVE For TIme
Buy-in 400m run
4 rounds
10m Bear Crawl
13 Shoulder to Overhead (135/95)
28 Air Squats
Cash out - 400m run		 22m 13s
Workout Scaled
Sharon Muller 10/04/2013 CFSF CrossFit wod Five rounds:
5 Hanging ring extensions
5 Front rolls
5 Back rolls
45 pound Sots press, 10 reps		 11m 11s
Workout Scaled
Amy Frazier 10/04/2013 Hyper CrossFit None Power Clean and Jerk
15 min to find 1 Rep max
 115 lbs
Performed as RX
Amy Frazier 10/04/2013 Hyper CrossFit None For Time:
21, 18, 15, 12, 9, 6, 3

Overhead Walking Lunges w/ 45/25 plate
DB Snatch alt @ 55/35

*After ea completed round 1 Rope Climb*
*2 Rope Climb Scales = 1 Rope climb*		 18m 13s
Workout Scaled
Shane Murray 10/04/2013 CrossFit Athlone/Royal 131004 WOD 5 Rds for Time

5 hanging ring extension (Right + Left =1 )
5 Forward Rolls
5 Backward Rolls
45Ib SOT's Press 10 Reps		 13m 10s
Performed as RX
Shane Murray 10/04/2013 CrossFit Athlone Royal CloseChest/Metcon Close Grip Bench Press
3-3-3-3-3-3-3-3-3-3		 70Kg/154 Ibs 80Kg/176Ibs lbs
Performed as RX
Shane Murray 10/04/2013 CrossFit Athlone/Royal Metcon Row 2000m 8m 21s
Performed as RX
Casey Maddux 10/04/2013 CFSF CrossFit wod Five rounds:
5 Hanging ring extensions
5 Front rolls
5 Back rolls
45 pound Sots press, 10 reps		 0m 01s
Workout Scaled
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