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Athlete
Date
Location
Workout Name
Description
Results
Earl Dippenaar
10/11/2012
CrossFit ATP
None
10 Rds:
30 Dubs
5 Pull ups
3 Power Snatch (135-95)
18m 21s
Workout Scaled
Caleb Bergquist
10/11/2012
Vertical Limit Fitness
10.11.12
10 Rounds For Time
10 Sumo Deadlifts (155/115)
10 Burpee box jumps
18m 40s
Performed as RX
Lee Alford
10/11/2012
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #4
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
6 rounds 3 reps
Workout Scaled
David Holland
10/11/2012
Crossfit Holland
None
Strength
Push Press 5x3
ME L-sit practice 4 sets
WOD
3 RFT
1 track lap walking lunges (1/10 mi)
25 KBS, 1.5 pood
20 KB Snatch
26m 00s
Performed as RX
Jonathan Schabruch
10/11/2012
Sheepdog CrossFit
CrossFit.com 120915
Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders
6m 19s
Performed as RX
Roddy Goit
10/11/2012
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #4
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
7 rounds 0 reps
Performed as RX
Jen Priestman
10/11/2012
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #4
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
5 rounds 17 reps
Performed as RX
Russell C
10/11/2012
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #4
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
5 rounds 35 reps
Performed as RX
Roger Jaeger
10/11/2012
Vertical Limit Fitness
10.11.12
10 Rounds For Time
10 Sumo Deadlifts (155/115)
10 Burpee box jumps
31m 17s
Workout Scaled
Charles Drake
10/11/2012
Sheepdog CrossFit
Run 5K
Run 5K
27m 56s
Performed as RX
Scott Anderson
10/11/2012
Sheepdog CrossFit
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats
14 rounds 15 reps
Performed as RX
Tim Price
10/11/2012
Sheepdog CrossFit
None
3 Rounds
10 X Wall Balls
10 X Kettle Bell Swings 55 lb.
10 X Box Jumps 30'
4m 19s
Performed as RX
Joker
10/11/2012
Sheepdog CrossFit
None
3 Rounds
10 X Wall Balls 20lb.
10 X Kettle Bell Swings 55 lb.
10 X Box Jumps 30'
5m 05s
Performed as RX
Darrell Bessinger
10/11/2012
Sheepdog CrossFit
None
3 rounds for time of:
10 Wall Balls 20 lbs
10 KB Swings 55 lbs
10 Box jumps 30 inches
4m 38s
Performed as RX
Darrell Bessinger
10/11/2012
Sheepdog CrossFit
None
50 kipping pull ups
100 sit ups
150 reps
Performed as RX
Caveman 8
10/11/2012
c/s crossfit
None
Monday, October 8th Workout Of the Day
25 Min AMRAP
5-Hand stand pushups/ Hand release push ups
10-Kettlebell Swings (Heavy weight)
15-Slam balls (medium weight)
400 Meter Run
This WOD is completed in teams of 2. Partner A completes the pushups, Partner B completes the kb
swings, and then Partner A completes the squats. The run must be completed together. At the beginning
of the next round, alternate the person starting.
8 rounds 15 reps
Performed as RX
Caveman 8
10/11/2012
c/s crossfit
None
For time:
100 ft Walking lunge
50 Push-ups
50 Kettle bell swings 35lbs
25 Knees to elbows
50 Rope pull downs. 135lbs
50 Thrusters 45lbs
25 L-pull-ups
50 Sit-ups
28m 23s
Performed as RX
Eric Hester
10/11/2012
Sheepdog CrossFit
None
3 Rounds
10 X Wall Balls @ 20LB
10 X Kettle Bell Swings 55LB
10 X Box Jumps 30'
3m 51s
Performed as RX
C Drake
10/11/2012
Sheepdog CrossFit
Push Press 7X3
Push Press 3-3-3-3-3-3-3 reps
110-125-130-135-140-140-145 lbs
Performed as RX
Kristen Drake
10/11/2012
Sheepdog CrossFit
Push Press 7X3
Push Press 3-3-3-3-3-3-3 reps
65-75-85-90-95-100 (2 reps only)-100 (1 rep only) lbs
Performed as RX
Richard Howell
10/11/2012
Sheepdog CrossFit
CrossFit.com 120915
Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders
24m 26s
Performed as RX
Joseph Lalonde
10/11/2012
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #4
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
7 rounds 30 reps
Performed as RX
Bryar Maarhuis
10/11/2012
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #4
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
6 rounds 25 reps
Performed as RX
Paul Greenhalgh
10/11/2012
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #4
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
5 rounds 10 reps
Workout Scaled
karyn baxter
10/11/2012
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #4
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
5 rounds 0 reps
Performed as RX
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