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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 05/11/2019 District H CrossFit None Partner WOD

METCON
5 Rounds:
600 Meter Run (both run) (around the block)
30 Deadlifts (155/105) *split Reps as desired
30 Lateral Barbell Burpees *split Reps as desired		 32m 53s
Performed as RX
Dennis Sukholutsky 05/10/2019 Vintage CrossFit None Shoulder Press 3RM 157 lbs
Performed as RX
Greg Segui 05/10/2019 Premier Martial Arts/Grand River CrossFit 05/10/2019 3 Rounds:
1:00 Max Burpee Box Jumps (24/20)
1:00 Power Cleans 115/85lbs
1:00 V-sits
1:00 Rest

Post total reps!
Scale as needed.
 170 reps
Performed as RX
Nyree Segui 05/10/2019 Premier Martial Arts/Grand River CrossFit 05/10/2019 3 Rounds:
1:00 Max Burpee Box Jumps (24/20)
1:00 Power Cleans 115/85lbs
1:00 V-sits
1:00 Rest

Post total reps!
Scale as needed.
 120 reps
Performed as RX
Fiona Alford 05/10/2019 Premier Martial Arts/Grand River CrossFit 05/10/2019 3 Rounds:
1:00 Max Burpee Box Jumps (24/20)
1:00 Power Cleans 115/85lbs
1:00 V-sits
1:00 Rest

Post total reps!
Scale as needed.
 126 reps
Workout Scaled
Scott Anderson 05/10/2019 Sheepdog CrossFit None Row 2000m
50 Wall Ball @ 20#
Row 1000m
35 Wall Ball @ 20#
Row 500m
20 Wall Ball @ 20#		 23m 16s
Performed as RX
Douglas Tomich 05/10/2019 Vintage CrossFit None Shoulder Press 3RM 165 lbs
Performed as RX
Douglas Tomich 05/10/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 5m 33s
Workout Scaled
Steve Matteson 05/10/2019 PilotFit Another Nasty 30 - No DUBS 30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Bench dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups		 18m 24s
Performed as RX
Sebastian Arango 05/10/2019 Vintage CrossFit None Shoulder Press 3RM 145 lbs
Performed as RX
Sebastian Arango 05/10/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 6m 47s
Workout Scaled
Andrew Shum 05/10/2019 RifTribe None For time:

30 cleans
30 thrusters

110/60		 11m 46s
Performed as RX
Ariel Bublick 05/10/2019 None Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 48s
Workout Scaled
Drew McKay 05/10/2019 Vintage CrossFit None Shoulder Press 3RM 165 lbs
Performed as RX
Gretchen P 05/10/2019 Sheepdog CrossFit None 5 Rounds
50 ft overhead walking lunges at 55 lbs
15 knees to elbows		 14m 25s
Performed as RX
Kenny Shaevel 05/10/2019 Vintage CrossFit None Shoulder Press 3RM 45-55-65-75-85-95-100 lbs
Performed as RX
Kenny Shaevel 05/10/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 9m 05s
Workout Scaled
Ankur Kataria 05/10/2019 District H CrossFit None Strength
Build to a Heavy set of 3 Overhead Squats FROM RIG
* 15 minute to build to a heavy set of three
* Focus on a solid push jerk out of the back rack to start each set		 145 lbs
Performed as RX
Ankur Kataria 05/10/2019 District H CrossFit None AMRAP 15:

60 Double Unders
21 Burpees
15 Overhead Squats (115/75)		 3 rounds 133 reps
Workout Scaled
Dennis Sukholutsky 05/09/2019 Vintage CrossFit None Hang Squat Clean 2RM 265 lbs
Performed as RX
Dennis Sukholutsky 05/09/2019 Vintage CrossFit None For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on

Max Calories on Rower
Score is total Calories		 269 reps
Performed as RX
Fiona Alford 05/09/2019 Premier Martial Arts/Grand River CrossFit 05/08/2019 10min AMRAP:
5 DB deadlifts 50/35
5 Handstand push-ups
5 DB Front squats 50/35

Post rounds & reps!
Scale as needed.
 6 rounds 10 reps
Workout Scaled
Jonathan Schabruch 05/09/2019 Sheepdog CrossFit None A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (155/105 lbs)		 3 rounds 56 reps
Performed as RX
Charles Drake 05/09/2019 Sheepdog CrossFit 2 x 1.5 m run Run 1.5 miles
Walk .5 miles
Run 1.5 miles 		11m 25s
Performed as RX
Charles Drake 05/09/2019 Sheepdog CrossFit None 3 x 800 11m 58s
Performed as RX
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