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Athlete Date Sort Location Workout Name Description Results
Zach Gates 10/27/2012 None Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 26m 58s
Performed as RX
Karen Tass 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 1 reps
Workout Scaled
Johnny Phan 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 13 reps
Workout Scaled
Haley McCord 10/26/2012 CrossFit Eclipse knock them down 15-12-9-6-3
power snatch (115/95lbs)
lateral burpee over the bar 		9m 36s
Workout Scaled
Jen Stewart 10/26/2012 CrossFit ATP None 100 Dubs/300 singles
21-15-9
Snatch-65/95
Barbell burpees (each jump counts as one)
100 Dubs/300 singles		 25m 13s
Performed as RX
Fiona Alford 10/26/2012 Premier Martial Arts/Grand River CrossFit 10-26-2012 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24"

Skill/Strength Development
Dips(Bar, Ring, or Parrellets)
3x8		 11m 23s
Performed as RX
Lydia Johnson 10/26/2012 Vertical Limit Fitness 10.26.12 For Time
21-15-9
Med ball cleans
Pullups
V-ups		 10m 04s
Workout Scaled
Beth Taruscio 10/26/2012 CrossFit Eclipse knock them down 15-12-9-6-3
power snatch (115/95lbs)
lateral burpee over the bar 		10m 48s
Workout Scaled
Demetri Rapanos 10/26/2012 CrossFit ATP None 100 Dubs/300 singles
21-15-9
Snatch-65/95
Barbell burpees (each jump counts as one)
100 Dubs/300 singles		 13m 09s
Performed as RX
David Holland 10/26/2012 Holland Crossfit H-town's 10-22-12 workout 30 bar MU for time

Wod
10 dead lifts 185 lb
15 burpees
20 double unders
Rest 1 min between rounds		 9m 53s
Performed as RX
David Holland 10/26/2012 Holland Crossfit None 4 RFT:
5 power cleans, 135 lb
10 pullups
15 situps
20 double unders		 11m 30s
Performed as RX
John McCarthy 10/26/2012 CrossFit ATP None 100 Dubs/300 singles
21-15-9
Snatch-65/95
Barbell burpees (each jump counts as one)
100 Dubs/300 singles		 18m 46s
Workout Scaled
Amanda Tyner 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 15 reps
Performed as RX
Roger Jaeger 10/26/2012 Vertical Limit Fitness 10.26.12 For Time
21-15-9
Med ball cleans
Pullups
V-ups		 6m 58s
Performed as RX
Roger Jaeger 10/26/2012 Vertical Limit Fitness 2 Minute Burpees Max Burpees in 2 minutes 30 reps
Performed as RX
Scott Anderson 10/26/2012 Sheepdog CrossFit None 5 Rounds:
15 DB Thruster @ 2x25#DB
Run 400m		 18m 31s
Performed as RX
Joey Tackett 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 16 reps
Workout Scaled
Eric Hester 10/26/2012 Sheepdog CrossFit None 7 Rounds

12 Push Press @ 115#
40M Shuttle Run
8 Squat Snatches @ 115#		 22m 41s
Workout Scaled
Steve Proto 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 2 reps
Performed as RX
Richard Howell 10/26/2012 Sheepdog CrossFit Run 5K Run 5K 28m 28s
Performed as RX
David Mc 10/26/2012 None None Benchpress 5-5-5-3-3-3-2-1-1

Incline benchpress 5-5-5-5
135-140-140-140

Dips 10-10-10
Pullups close grip 10-10-10		 165-170-180-185-190-190-195-200-200 lbs
Performed as RX
Joseph Lalonde 10/26/2012 Premier Martial Arts/Grand River CrossFit 10-26-2012 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24"

Skill/Strength Development
Dips(Bar, Ring, or Parrellets)
3x8		 6m 42s
Performed as RX
Nick Stevens 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 5 reps
Performed as RX
Seth Gilson 10/26/2012 CrossFit ATP None 100 Dubs/300 singles
21-15-9
Snatch-65/95
Barbell burpees (each jump counts as one)
100 Dubs/300 singles		 20m 19s
Workout Scaled
Kacie Roberts 10/26/2012 CrossFit Eclipse knock them down 15-12-9-6-3
power snatch (115/95lbs)
lateral burpee over the bar 		10m 13s
Workout Scaled
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