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Athlete Date Sort Location Workout Name Description Results
Haley McCord 07/24/2012 CrossFit Eclipse 20 rep back squat 1 set of 20 rep
back squat

unbroken		 113 lbs
Performed as RX
Haley McCord 07/24/2012 CrossFit Eclipse 100 pull ups 100 pull ups for time 8m 30s
Workout Scaled
Rachel Janzen 07/24/2012 Premier Martial Arts/Grand River CrossFit 07-24-2012 For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10

Post time. Scale as needed.

Skill/Strength
Overhead Squat
5-5-5-5-5		 5m 05s
Performed as RX
Michelle Russo 07/24/2012 CrossFit Lake Mary Helen 3 rounds for time:
400 m run
21 KB swings (american)
12 Pull ups		 14m 59s
Workout Scaled
David Holland 07/24/2012 Crossfit H-town Hang Squat Clean 2RM Hang Squat Clean 2-2-2-2-2 185 lbs
Performed as RX
Jackie Geewax 07/24/2012 Crossfit H-town None AMRAP:
10 thrusters (95/65)
10 pullups
At minute 1, perform 1 burpee, at minute 2, 2 burpees and so on. Workout continues until athlete cannot complete all burpees in the minute. Resume thrusters/pullups wherever you left off. Score is total rounds of thrusters/pullups		 2 rounds 1 reps
Workout Scaled
Kellie Bunyi 07/24/2012 Crossfit H-town None AMRAP:
10 thrusters (95/65)
10 pullups
At minute 1, perform 1 burpee, at minute 2, 2 burpees and so on. Workout continues until athlete cannot complete all burpees in the minute. Resume thrusters/pullups wherever you left off. Score is total rounds of thrusters/pullups		 2 rounds 2 reps
Performed as RX
Kellie Bunyi 07/24/2012 Crossfit H-town Hang Squat Clean 2RM Hang Squat Clean 2-2-2-2-2 25-35-45-55-55 lbs
Performed as RX
Nyree Segui 07/24/2012 Premier Martial Arts/Grand River CrossFit 07-24-2012 For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10

Post time. Scale as needed.

Skill/Strength
Overhead Squat
5-5-5-5-5		 5m 40s
Performed as RX
Eric Hester 07/24/2012 Sheepdog CrossFit Ship 9 rounds for time of:

7 - 135 pound Squat clean
8 - Burpee box jumps, 32" box		 35m 30s
Performed as RX
josh parker 07/24/2012 c/s crossfit None 800 meter run
50 pushups
150 ab bicycles
800 meter run
50 pushups
150 flutterkicks
400 meter run
50 pushups
50 situps
400 meter run
50 pushups
200 ab bicycles
800 meter run		 29m 36s
Performed as RX
laura ranft 07/24/2012 Crossfit H-town None 10 thrusters
10 pull ups
Burpees at 1 min, 2 @ 2 min, 3 @ 3 min...
AMRP		 2 rounds 0 reps
Workout Scaled
tizita belay 07/24/2012 Vertical Limit Fitness 7.25.12 - Push Press Push Press 3x3 at 85% 1RM 75/85/85 lbs
Performed as RX
tizita belay 07/24/2012 Vertical Limit Fitness 7.25.12 For Time
30 GHD Sit-ups
30 deadlifts (225/185)
30 Double Unders
30 OH Squats (95/65)
30 KB Swings (55/35)		 12m 26s
Workout Scaled
Chris Pereira 07/24/2012 CR8 CrossFit None 10 Minute AMRAP
200 Meter Run
12 Snatches

Rest 5 Minutes

10 Minute AMRAP
200 Meter Run
20 Wallballs		 8 rounds 0 reps
Performed as RX
Valerie Anderson 07/24/2012 Crossfit H-town None AMRAP:
10 thrusters (95/65)
10 pullups
At minute 1, perform 1 burpee, at minute 2, 2 burpees and so on. Workout continues until athlete cannot complete all burpees in the minute. Resume thrusters/pullups wherever you left off. Score is total rounds of thrusters/pullups		 2 rounds 3 reps
Performed as RX
Valerie Blyleven 07/24/2012 Premier Martial Arts/Grand River CrossFit 07-24-2012 For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10

Post time. Scale as needed.

Skill/Strength
Overhead Squat
5-5-5-5-5		 7m 24s
Performed as RX
Blaine Bacon 07/24/2012 Vertical Limit Fitness 7.25.12 - Push Press Push Press 3x3 at 85% 1RM 125 lbs
Performed as RX
Blaine Bacon 07/24/2012 Vertical Limit Fitness 7.25.12 For Time
30 GHD Sit-ups
30 deadlifts (225/185)
30 Double Unders
30 OH Squats (95/65)
30 KB Swings (55/35)		 19m 15s
Workout Scaled
Joseph Lalonde 07/24/2012 Premier Martial Arts/Grand River CrossFit 07-24-2012 For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10

Post time. Scale as needed.

Skill/Strength
Overhead Squat
5-5-5-5-5		 5m 02s
Performed as RX
Steve Proto 07/24/2012 Crossfit H-town None AMRAP:
10 thrusters (95/65)
10 pullups
At minute 1, perform 1 burpee, at minute 2, 2 burpees and so on. Workout continues until athlete cannot complete all burpees in the minute. Resume thrusters/pullups wherever you left off. Score is total rounds of thrusters/pullups		 1 rounds 0 reps
Performed as RX
Bob Irving 07/24/2012 Crossfit H-town None AMRAP:
10 thrusters (95/65)
10 pullups
At minute 1, perform 1 burpee, at minute 2, 2 burpees and so on. Workout continues until athlete cannot complete all burpees in the minute. Resume thrusters/pullups wherever you left off. Score is total rounds of thrusters/pullups		 4 rounds 14 reps
Performed as RX
Jason Roberts 07/24/2012 Vertical Limit Fitness 7.25.12 - Push Press Push Press 3x3 at 85% 1RM 125 lbs
Performed as RX
Jason Roberts 07/24/2012 Vertical Limit Fitness 7.25.12 For Time
30 GHD Sit-ups
30 deadlifts (225/185)
30 Double Unders
30 OH Squats (95/65)
30 KB Swings (55/35)		 18m 01s
Workout Scaled
Liz Middleton 07/24/2012 Vertical Limit Fitness 7.25.12 - Push Press Push Press 3x3 at 85% 1RM 85 lbs
Performed as RX
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