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Athlete Date Sort Location Workout Name Description Results
Olivia Walker 05/06/2019 Keshequa High School Q4-W3 5 FOR 5 ROUND 2 5 Minutes

Perform as many rounds as possible, record full rounds and then repetitions (50 Reps per round)

10 Squat Jump
10 Push Ups
10 Leg Lifts
10 Body Tension Dips
10 Jumping Jacks		 0 rounds 3 reps
Performed as RX
Thomas Hackett 05/06/2019 Keshequa High School Q4-W3 5 FOR 5 ROUND 2 5 Minutes

Perform as many rounds as possible, record full rounds and then repetitions (50 Reps per round)

10 Squat Jump
10 Push Ups
10 Leg Lifts
10 Body Tension Dips
10 Jumping Jacks		 4 rounds 0 reps
Performed as RX
Jonathan Schabruch 05/05/2019 Sheepdog CrossFit None For Time:
175 Cal. Row
-Every 2 mins 20 Push Ups-		 13m 38s
Performed as RX
Jonathan Schabruch 05/04/2019 Sheepdog CrossFit None A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press - these should be heavy by set 3.

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups		 4m 32s
Workout Scaled
Charles Drake 05/04/2019 Sheepdog CrossFit None Glow run 5k 29m 55s
Performed as RX
Nyree Segui 05/03/2019 Premier Martial Arts/Grand River CrossFit 05/03/2019 3 rounds for time of:
500-m row
100 double-unders
20 thrusters 65/45lbs

Post time!
Scale as needed.		 16m 15s
Performed as RX
Fiona Alford 05/03/2019 Premier Martial Arts/Grand River CrossFit 05/03/2019 3 rounds for time of:
500-m row
100 double-unders
20 thrusters 65/45lbs

Post time!
Scale as needed.		 18m 52s
Workout Scaled
Jonathan Schabruch 05/03/2019 Sheepdog CrossFit None A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to todays heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups		 6 rounds 8 reps
Performed as RX
Jen Priestman 05/03/2019 Premier Martial Arts/Grand River CrossFit 05/03/2019 3 rounds for time of:
500-m row
100 double-unders
20 thrusters 65/45lbs

Post time!
Scale as needed.		 22m 10s
Performed as RX
Scott Anderson 05/03/2019 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell
Power Cleans 135#
Wallballs		 17m 04s
Performed as RX
Douglas Tomich 05/03/2019 Vintage CrossFit None AMRAP 20
Row 30/21 Calories
3 rounds of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats		 3 rounds 0 reps
Workout Scaled
Douglas Tomich 05/03/2019 Vintage CrossFit None Weakness Warmup
Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories		 8m 00s
Performed as RX
Douglas Tomich 05/03/2019 Vintage CrossFit None 312 Bench Press
115+ (to failure)

315 Banded Lat Pull Downs

315 Romanian Deadlift		 135 lbs
Performed as RX
Douglas Tomich 05/03/2019 Vintage CrossFit None Push Press
2-2-2-2-2

Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/19/2019		 135 lbs
Performed as RX
Joey Schlaffer 05/03/2019 CrossFit 1525 05.03.19 12min AMRAP:
30 Power Snatches 95/65#
30 Power Clean and Jerks 95/65#
30 Thrusters 95/65#		 108 reps
Performed as RX
Steve Matteson 05/03/2019 PilotFit Kill me with a kettlebell 4 rounds
25 kettlebell - 45 lbs.
25 box step-ups - 18"
25 SDHP
25 Goblet squats

If you put the kettlebell down any time other than between rounds, you must do 3 burpees at that time.		 19m 34s
Performed as RX
Sebastian Arango 05/03/2019 Vintage CrossFit None 100 Bar Facing Burpees
 7m 39s
Performed as RX
Sebastian Arango 05/03/2019 Vintage CrossFit None 312 Bench Press
115+ (to failure)

315 Banded Lat Pull Downs

315 Romanian Deadlift		 135-135–145-145 lbs
Performed as RX
Sebastian Arango 05/03/2019 Vintage CrossFit None Push Press
2-2-2-2-2

Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/19/2019		 145-145-155-155-165 lbs
Performed as RX
Andrew Shum 05/03/2019 RifTribe None 4 rounds for time:

10 KB clean and jerk (24kg/16kg)
20 push-ups
30 air squats		 14m 01s
Performed as RX
Seth Johnson 05/03/2019 Old City CrossFit 3 RFT 3 RFT
21 Deadlift - 135/95
15 Hang power clean - 135/95
9 HSPU
400m Run		 20m 30s
Workout Scaled
Gretchen P 05/03/2019 Sheepdog CrossFit None 10, 9, 8.....
Burpees over bar
Power cleans at 85 lbs
Wall balls at 12 lbs.		 22m 45s
Performed as RX
Kenny Shaevel 05/03/2019 Vintage CrossFit None Weakness Warmup
Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories		 6m 59s
Performed as RX
Kenny Shaevel 05/03/2019 Vintage CrossFit None Push Press
2-2-2-2-2

Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/19/2019		 95-105-105-115-125 lbs
Performed as RX
Kenny Shaevel 05/03/2019 Vintage CrossFit None 3x12 Bench Press
1x15+ (to failure)

3x15 Banded Lat Pull Downs

3x15 Romanian Deadlift		 Bench press 3x12: 45-65-75 lbs
Bench press max reps: 16 reps at 75 lbs
Banded lat pull downs 3x15: 1 set with green bands, 2 sets with green and blue bands lbs
Romanian deadlifts 3x15: 75-85-95 lbs
Performed as RX
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