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Athlete Date Sort Location Workout Name Description Results
Charles Drake 12/03/2012 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 295 BSQ-PR lbs
155 Sh Pr-PR lbs
315 DL-PR lbs
lbs
765 total lbs
Performed as RX
Charles Drake 12/03/2012 Sheepdog CrossFit CrossFit.com 121125 For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups		 9m 33s
Performed as RX
Scott Anderson 12/03/2012 Sheepdog CrossFit CrossFit.com 121201 For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders (did 60 singles)
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps (10@75, 10@45)
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps (75#)
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows (used elbow straps)
135 pound Front squat, 20 reps (115#)
 40m 39s
Workout Scaled
Tim Price 12/03/2012 Sheepdog CrossFit None 3 Sets of
10 X 95 lb Thrusters
10 X Pull-ups

Power Cleans
5 X 95
5 x 105
5 x 115
5 x 125
5 x 135		 Did a modified Stength day as my strength has deminished. Failed on the 5 X 135 Cleans only got 2. lbs
Performed as RX
Andy Adams 12/03/2012 Sheepdog CrossFit Clean the toes 205lb C&J 8reps
Toes2Bar 20reps
205lbs C&J 6reps
Toes2Bar 15reps
205lb C&J 4reps
Toes2Bar 10reps
205lb C&J 2reps
Toes2Bar 5reps		 19m 15s
Performed as RX
Chris Avery 12/03/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 44s
Performed as RX
JP Hood 12/03/2012 Sheepdog CrossFit None Front Squat 1-10-1-20-1-30 reps 1-165 lbs
10-115 lbs
1-185 lbs
20-115 lbs
1-195 lbs
30-95 lbs
Performed as RX
Eric Hester 12/03/2012 Sheepdog CrossFit None 3 Rounds for Time:

Run 400 meters
8 Clean and Jerks @ 185#		 15m 44s
Workout Scaled
C Drake 12/03/2012 Sheepdog CrossFit None 10 min amrap
10 push ups
15 situps
20 lunges		 8 rounds 0 reps
Performed as RX
Kristen Drake 12/03/2012 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 11m 28s
Workout Scaled
Richard Howell 12/03/2012 Sheepdog CrossFit CrossFit.com 121117 Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each		 25m 01s
Performed as RX
Jason Roberts 12/03/2012 CrossFit Eclipse Heyo 21-15-9 reps
overhead squats
ring dips		 95 lbs
Performed as RX
Paul Greenhalgh 12/03/2012 Premier Martial Arts/Grand River CrossFit 12-03-2012 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols

LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd

Strength Development
Bench Press
5-5-5-5-5
 9m 19s
Workout Scaled
Nick Stevens 12/03/2012 Crossfit H-town None 4 Rounds for time of:
8 Power Clean (M 155/F 105)
8 Barbell Roll outs (3 burpee penalty if you fall during the roll out)		 8m 36s
Performed as RX
Ryanne Mitchell 12/03/2012 CrossFit Eclipse Heyo 21-15-9 reps
overhead squats
ring dips		 63 lbs
Performed as RX
Robert Cetron 12/03/2012 CrossFit ATP None WOD: 1 mile
SD 21 reps (185/155)
800
SD 21 reps
1 mile
 33m 10s
Performed as RX
Rich Borucki 12/03/2012 CrossFit Eclipse Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 338 reps
Performed as RX
Kacie Roberts 12/03/2012 CrossFit Eclipse Heyo 21-15-9 reps
overhead squats
ring dips		 63# lbs
Performed as RX
Lars Rudin 12/03/2012 None CrossFit.com 120818 Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.		 9m 54s
Workout Scaled
Lamb Matthew 12/03/2012 Crossfit H-town None 4 Rounds for time of:
8 Power Clean (M 155/F 105)
8 Barbell Roll outs (3 burpee penalty if you fall during the roll out)		 5m 07s
Performed as RX
Jerry Miller 12/03/2012 CrossFit Eclipse Heyo 21-15-9 reps
overhead squats
ring dips		 135 lbs
Performed as RX
kamie oldridge 12/03/2012 CrossFit The Challenge Monday 12/3/12 WOD:
21-15-9
KB Swings 75lbs/45lbs
Wallballs 20/14lbs

Cashout:
4x8 each Windmills AHAP
 7m 11s
Workout Scaled
Chris Ross 12/03/2012 CrossFit Eclipse Heyo 21-15-9 reps
overhead squats
ring dips		 65 lbs
Performed as RX
Jillian Reading 12/03/2012 Crossfit 716 None 12 PULL UPS
3 FRONT SQUATS
8 PULL UPS
6 FRONT SQUATS
4 PULL UPS
9 FRONT SQUATS
 4m 20s
Workout Scaled
Toni Smith 12/03/2012 Premier Martial Arts/Grand River CrossFit 12-03-2012 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols

LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd

Strength Development
Bench Press
5-5-5-5-5
 6m 58s
Workout Scaled
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