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Athlete Date Sort Location Workout Name Description Results
Joe VanGorder 09/21/2012 Sheepdog CrossFit Power Clean 7X1 Power Clean 1-1-1-1-1-1-1 reps 185-205-215-225-235-245-250f lbs
Performed as RX
Joey Tackett 09/21/2012 Crossfit H-town None 3 rounds for time of:
400 m run
21 KB swings (M 70/F 55)
15 box jumps (M 30"/F 24")		 14m 38s
Performed as RX
Chris Avery 09/21/2012 Sheepdog CrossFit 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 Sit Ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 40m 08s
Workout Scaled
Darrell Bessinger 09/21/2012 Sheepdog CrossFit Power Clean 7X1 Power Clean 1-1-1-1-1-1-1 reps 165-175-185-195-205-215-225 lbs
Performed as RX
Darrell Bessinger 09/21/2012 Sheepdog CrossFit 1.5 Mile Run 2400 KM Run 11m 29s
Performed as RX
JP Hood 09/21/2012 Sheepdog CrossFit Squat Clean Squat Clean 3-3-3-3-3 135-145-155-155-165 lbs
Performed as RX
JP Hood 09/21/2012 Sheepdog CrossFit None 4 Rounds
20 Push Ups
10 GHD		 7m 23s
Performed as RX
David Mc 09/21/2012 None None Run 2000m
50 hanging knee ups
Run 1000m
25 hanging knee ups		 31m 13s
Performed as RX
Stephen Martin 09/21/2012 Crossfit H-town None 3 rounds for time of:
400 m run
21 KB swings (M 70/F 55)
15 box jumps (M 30"/F 24")		 11m 50s
Performed as RX
Joseph Lalonde 09/21/2012 Premier Martial Arts/Grand River CrossFit 09-21-2012 4 rounds for time of:
3 Rope Climbs
30 Push-ups
30 Sit-ups

LVL1M: 2 rounds, 15reps each, Modified rope climb
LVL1: 3 rounds, modified rope climb
LVL2: RX'd
LVL3: RX'd sub. 12min

Skill Development
Work on weaknesses
or Skill requirements.
 15m 22s
Performed as RX
Ryanne Mitchell 09/21/2012 CrossFit Eclipse Sprint 60 10 rounds

15 push ups (hand release)
sprint 60 yds

rest 60 seconds between rounds		 15m 38s
Workout Scaled
Seth Gilson 09/21/2012 CrossFit ATP None WOD: 5 Rounds
100 OH Walking Lunges 25/45
1 Wall Climb
400m Run
 21m 25s
Workout Scaled
Chase Gentry 09/21/2012 Crossfit H-town None 3 rounds for time of:
400 m run
21 KB swings (M 70/F 55)
15 box jumps (M 30"/F 24")		 16m 10s
Workout Scaled
Rex Dacillo 09/21/2012 Hyper CrossFit None 10-8-6-4-2 strict pullups/box jumps(30in/24in)
2-4-6-8-10 pushups/KB swing(55/35)

If unable to perform strict pullups, you can use resistance bands for assistance. 		5m 56s
Performed as RX
Rex Dacillo 09/21/2012 Hyper CrossFit None overhead squat
7 x 2		 14 reps
Performed as RX
Xaimara Otero-Ortiz 09/21/2012 Hyper CrossFit None overhead squat
7 x 2		 14 reps
Performed as RX
Xaimara Otero-Ortiz 09/21/2012 Hyper CrossFit None 10-8-6-4-2 strict pullups/box jumps(30in/24in)
2-4-6-8-10 pushups/KB swing(55/35)

If unable to perform strict pullups, you can use resistance bands for assistance.


WOD 2 For Time:
200M Run
15-12-9
Squat/HR Push-Ups/Ring Rows
200M Run

Time: 8:14		 7m 38s
Performed as RX
Beth Leone 09/21/2012 Hyper CrossFit None 10-8-6-4-2 strict pullups/box jumps(30in/24in)
2-4-6-8-10 pushups/KB swing(55/35)

If unable to perform strict pullups, you can use resistance bands for assistance. 		9m 25s
Performed as RX
Matt Kelley 09/21/2012 Hyper CrossFit None 10-8-6-4-2 strict pullups/box jumps(30in/24in)
2-4-6-8-10 pushups/KB swing(55/35)

If unable to perform strict pullups, you can use resistance bands for assistance. 		7m 02s
Performed as RX
Matt Kelley 09/21/2012 Hyper CrossFit None overhead squat
7 x 2		 14 reps
Performed as RX
Jerry Miller 09/21/2012 CrossFit Eclipse Sprint 60 10 rounds

15 push ups (hand release)
sprint 60 yds

rest 60 seconds between rounds		 14m 51s
Performed as RX
Joshua Crews 09/21/2012 Sheepdog CrossFit 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 Sit Ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 41m 27s
Workout Scaled
Joshua Crews 09/21/2012 Sheepdog CrossFit 1.5 Mile Run 2400 KM Run 11m 39s
Performed as RX
Joshua Crews 09/21/2012 Sheepdog CrossFit Power Clean 7X1 Power Clean 1-1-1-1-1-1-1 reps 205-215-225-235-240F-245-250 lbs
Performed as RX
Travis Brantley 09/21/2012 Globo-gym None 5 mile run 39m 19s
Performed as RX
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