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Athlete Date Sort Location Workout Name Description Results
Andy Adams 10/01/2013 Sheepdog CrossFit COOPERS TEST RUN 1.5 MILES

PUSHUPS
SITUPS
VERT
300 METER		 11m 02s
Performed as RX
C Drake 10/01/2013 Sheepdog CrossFit Outlaw 131001 Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% rest as needed.

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#		 1 rounds 50 reps
Performed as RX
Kristen Drake 10/01/2013 Sheepdog CrossFit Outlaw 131001 Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% rest as needed.

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#		 1 rounds 40 reps
Performed as RX
Jason Roberts 10/01/2013 CrossFit Eclipse Flawless Snatches 8min EMOM
5 Power Snatches
7min Rest
8min EMOM
3 OHS
20 DU
5min Rest
8min EMOM
10 Snatch Deadlift
10 GHD/Weighted Situp		 19 rounds 0 reps
Performed as RX
Paul Greenhalgh 10/01/2013 Premier Martial Arts/Grand River CrossFit 10-01-2013 Clean & Jerk
5-5-5-5-5

Post heaviest load		 165 lbs
Performed as RX
Rich Borucki 10/01/2013 CrossFit Eclipse Flawless Snatches 8min EMOM
5 Power Snatches
7min Rest
8min EMOM
3 OHS
20 DU
5min Rest
8min EMOM
10 Snatch Deadlift
10 GHD/Weighted Situp		 24 rounds 0 reps
Performed as RX
Kacie Roberts 10/01/2013 CrossFit Eclipse Flawless Snatches 8min EMOM
5 Power Snatches
7min Rest
8min EMOM
3 OHS
20 DU
5min Rest
8min EMOM
10 Snatch Deadlift
10 GHD/Weighted Situp		 24 rounds 0 reps
Performed as RX
Todd Heim 10/01/2013 Hyper CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/55
Run 200 meters		 8 rounds 8 reps
Performed as RX
Beth Leone 10/01/2013 Hyper CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/55
Run 200 meters		 3 rounds 10 reps
Workout Scaled
Jillian Reading 10/01/2013 None None Death by
Overhead squats
EMOTOM increase by 1		 10 rounds 7 reps
Workout Scaled
Toni Smith 10/01/2013 Premier Martial Arts/Grand River CrossFit 10-01-2013 Clean & Jerk
5-5-5-5-5

Post heaviest load		 100 lbs
Performed as RX
Emilee Fetner 10/01/2013 CFSF CrossFit wod Front squat 1-1-1-1-1-1-1-1-1-1 1 rep max 115# lbs
Performed as RX
Sarah Muehler 10/01/2013 CrossFit Pathos None Squat Snatch 3 x 1 @ 85%,
5x1 @ 50% OTM		 90, 55 lbs
Performed as RX
Anna Woods 10/01/2013 CrossFit Pathos None 20 Minute AMRAP:
Handstand Walk, 10 Yards
Turkish Get Ups, 1.5/1 pood
One-Legged Overhead Squat, PVC		 4 rounds 20 reps
Performed as RX
Anna Woods 10/01/2013 CrossFit Pathos None Squat Snatch 3 x 1 @ 85%,
5x1 @ 50% OTM		 115, 75 lbs
Performed as RX
Dan Pyle 10/01/2013 CrossFit Pathos None Squat Snatch 3 x 1 @ 85%,
5x1 @ 50% OTM		 175 lbs
Performed as RX
Dan Pyle 10/01/2013 CrossFit Pathos None 20 Minute AMRAP:
Handstand Walk, 10 Yards
Turkish Get Ups, 1.5/1 pood
One-Legged Overhead Squat, PVC		 3 rounds 13 reps
Performed as RX
Becky Wiard 10/01/2013 CrossFit Pathos None Squat Snatch 3 x 1 @ 85%,
5x1 @ 50% OTM		 85-55 lbs
Performed as RX
Becky Wiard 10/01/2013 CrossFit Pathos None 20 Minute AMRAP:
Handstand Walk, 10 Yards
Turkish Get Ups, 1.5/1 pood
One-Legged Overhead Squat, PVC		 2 rounds 13 reps
Workout Scaled
Chad Muehler 10/01/2013 CrossFit Pathos None 20 Minute AMRAP:
Handstand Walk, 10 Yards
Turkish Get Ups, 1.5/1 pood
One-Legged Overhead Squat, PVC		 3 rounds 6 reps
Performed as RX
Chad Muehler 10/01/2013 CrossFit Pathos None Squat Snatch 3 x 1 @ 85%,
5x1 @ 50% OTM		 170 lbs
100 lbs
Performed as RX
jenny zwyer 10/01/2013 CrossFit ATP None WOD
5 rounds for total time of:
50 Double-Unders
15 Burpees
5 Power Cleans 155/105
Rest 1min after each round!
 20m 33s
Workout Scaled
mike pace 10/01/2013 parking garage Parking Garage...#176 Run bottom to top, then down and up stairs,
Run top to bottom, then up and down stairsrepeat til die..we did 3 rounds


me=28:45, gordon=23:00, zo=22:30, marcos=30:45, miggy=37:30
10-6-13...swengel=22:13, Zach=22:14, jeff=21:45 (2 rounds)		 28m 45s
Performed as RX
Valerie J Scott 10/01/2013 RHS None 90 seconds run 1 munute rest
90 run 45 sec rest
90 run 30 rest
90 run 15 rest
90 run 30 rest
90 run 45 rest
90 run
 1,400 m
Performed as RX
David Lance 10/01/2013 Hyper CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/55
Run 200 meters		 4 rounds 0 reps
Performed as RX
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