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Athlete Date Sort Location Workout Name Description Results
Leo H 09/30/2013 Vintage CrossFit None 2 rounds of:
35 KB Swings (53/36)
Row 750m
35 Hand Release Pushups
15 Front Squats (155/105)		 19m 00s
Workout Scaled
Chris Bender 09/30/2013 CrossFit Eclipse Prairie Fire 12-10-8-6-4-2
HSPU
2-4-6-8-10-12
Power Cleans 155/105		 14m 14s
Workout Scaled
Paul Wernke 09/30/2013 CFSF 130930 6 rounds:
400 meter run
25 Burpees		 26m 45s
Workout Scaled
Dennis Sukholutsky 09/29/2013 Vintage CrossFit None 4 RFT
7 Bar MU
7 Box Jumps (40")
7 Burpees		 9m 34s
Performed as RX
Dennis Sukholutsky 09/29/2013 Vintage CrossFit None Front Squat 6-6-6-6
Bench Press 6-6-6-6
Alternate between the two movements with 60 seconds rest		 205-205-215-215 lbs
185-185-185-185(4) lbs
Performed as RX
Jonathan Schabruch 09/29/2013 Sheepdog CrossFit Outlaw 130928 BBG

15 minutes to establish a 1RM Snatch

Conditioning

3 rounds for time of:

Run 400m
8 Bar Muscle-Ups
16 OHS 135/95#		 16m 29s
Performed as RX
Scott Anderson 09/29/2013 Sheepdog CrossFit None 10 min AMRAP:
5 Mountain Climbers 4-ct
10 Pushups (Chest and Chin)
15 Air Squats		 7 rounds 19 reps
Performed as RX
Teresa Ross 09/29/2013 CFSF CrossFit wod 21, 18, 15, 12, 9, 6, 3 reps:
Walking lunge steps
95 pound Thruster
Pull-ups
Knees to bar		 27m 37s
Workout Scaled
Valerie J Scott 09/29/2013 Lamar None 2 x 5 min run at max effort while maintaining form. Work for max distance on each interval. Take 2 min rest between intervals, walk back to start.
5x1 min run @ max effort while maintaining good form. 30 seconds standing rest between intervals.		 2,000 m
Performed as RX
Jeremiah Bradford 09/29/2013 Clarksville, TN Sunday Night WOD 20 rounds of:
10 push-ups
10 sit-ups
10 air squats		 18m 24s
Performed as RX
Zach A 09/29/2013 None None 10 min AMRAP:
5 Mountain climber (4 ct)
10 Push up
15 Squat 		6 rounds 6 reps
Performed as RX
Pat Harwood 09/29/2013 None front squats/ thrusters push presses x 3
135,155,170,190,200,200,200

front squats x 3

200,235,260,270,270,270,280,295,305

wod

21,15,9
front squats 135#
thrusters 95#		 8m 59s
Performed as RX
Paul Wernke 09/29/2013 CFSF 130929 21, 18, 15, 12, 9, 6, 3 reps:
Walking lunge steps
95 pound Thruster
Pull-ups
Knees to bar		 27m 00s
Workout Scaled
Andrea Schabruch 09/29/2013 Sheepdog CrossFit None For Time

30 v ups
20 push press, 20# dbs
20 v ups
10 pp
10 v ups
5 pp		 6m 10s
Performed as RX
Dennis Sukholutsky 09/28/2013 Vintage CrossFit AirDyane 21-15-9 reps of:
Airdyne calories
200# Axle deadlift, overhand grip with thumbs around bar
HSPU		 11m 44s
Performed as RX
Jason Bentz 09/28/2013 CrossFit Eclipse Isabel For time:
Snatch 135 pounds, 30 reps		 5m 59s
Performed as RX
Jen Stewart 09/28/2013 CrossFit ATP None LuRong WOD 3
The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint		 4m 13s
Performed as RX
Natasha Branzanti 09/28/2013 CrossFit ATP None LuRong WOD 3
The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint		 3m 44s
Workout Scaled
Jonathan Schabruch 09/28/2013 Sheepdog CrossFit Outlaw 130927 Strength

HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% rest exactly 2:00.

Conditioning

For time:

30 T2B
20 Push Press 115/75#
20 T2B
10 Push Press 115/75#
10 T2B
5 Push Press 115/75#		 4m 49s
Performed as RX
Randy Coleman 09/28/2013 CrossFit ATP None LuRong WOD 3
The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint		 4m 14s
Workout Scaled
Andy Adams 09/28/2013 Sheepdog CrossFit RUN 1600 METERS
REST 4 MIN
800 METERS
 12m 00s
Performed as RX
C Drake 09/28/2013 Sheepdog CrossFit Mailbox to mailbox Run mail box to mailbox.
3.62 miles		 30m 31s
Performed as RX
Kristen Drake 09/28/2013 Sheepdog CrossFit CrossFit.com 130927 Run 5K 27m 35s
Performed as RX
Joseph Lalonde 09/28/2013 Premier Martial Arts/Grand River CrossFit 09-28-2013 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time.
LVL1M: light weight, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd		 3m 14s
Performed as RX
Paul Greenhalgh 09/28/2013 Premier Martial Arts/Grand River CrossFit 09-28-2013 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time.
LVL1M: light weight, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd		 5m 16s
Performed as RX
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