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Athlete Date Sort Location Workout Name Description Results
David Mc 07/22/2012 None CrossFit.com 1102024 For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.		 15m 40s
Workout Scaled
Scott Bonafide 07/22/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 37s
Performed as RX
Dan Gennarelli 07/22/2012 Iraq, Basra Sprints - 250m x 6 Sprint 250m x 6
Sprint 50m x 1
Sprint 100m x 1		 0m 35s
Performed as RX
Valerie J Scott 07/22/2012 Memorial Park None 3 miles 48m 00s
Performed as RX
Jason Bentz 07/21/2012 CrossFit Eclipse None 5 rounds
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")

*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)		 7m 44s
Performed as RX
Haley McCord 07/21/2012 CrossFit Eclipse None 5 rounds
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")

*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)		 5m 53s
Workout Scaled
Patrick McCord 07/21/2012 CrossFit Eclipse None 5 rounds
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")

*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)		 7m 15s
Performed as RX
Nyree Segui 07/21/2012 Premier Martial Arts/Grand River CrossFit 07-21-2012 4 Rounds for time of
400m Run
50 Squats

Post time. Scale as needed.		 11m 23s
Performed as RX
Fiona Alford 07/21/2012 Premier Martial Arts/Grand River CrossFit 07-21-2012 4 Rounds for time of
400m Run
50 Squats

Post time. Scale as needed.		 21m 07s
Performed as RX
David Agudelo 07/21/2012 CrossFit ATP Karen on Crack For time:
150 Wallball shots, 14/20 pound bal
*after every 25 wallballs run 400 meters
 26m 31s
Performed as RX
Esper Sarin 07/21/2012 CR8 CrossFit CR8 21-15-9 Rep Rounds

Handstand / Pike Push Ups
Superman
 2m 26s
Workout Scaled
Antero Sarin 07/21/2012 CR8 CrossFit CrossFit.com 111016 Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats		 53m 15s
Performed as RX
Michael Silvas 07/21/2012 CR8 CrossFit CrossFit.com 111016 Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats		 36m 45s
Performed as RX
Jonathan Schabruch 07/21/2012 Sheepdog CrossFit Strange Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps		 58m 22s
Performed as RX
David D 07/21/2012 Vertical Limit Fitness 7.21.12 For Time
50 Mountain Climbers
then
10,9,8,7,6,5,4,3,2,1
DB Lunge (Go as heavy as possible)
Plyo-pushups*
Push Press (95/65)
then
50 Mountain Climbers		 22m 30s
Workout Scaled
Thomas De Cock 07/21/2012 Crossfit Antwerpen TEAM: Kettlebell Swings, Pull-Ups Kettlebell Swing 50
Pull-Up 50
Kettlebell Swing 40
Pull-Up 40
Kettlebell Swing 30
Pull-Up 30
Kettlebell Swing 20
Pull-Up 20
Kettlebell Swing 10
Pull-Up 10

Rest while other member is working		 11m 55s
Workout Scaled
Thomas De Cock 07/21/2012 Crossfit Antwerpen TEAM: Hand-Release Push-Up, Box Jump Push-Up (Hand Release) 50
Box Jump 50
Push-Up (Hand Release) 40
Box Jump 40
Push-Up (Hand Release) 30
Box Jump 30
Push-Up (Hand Release) 20
Box Jump 20
Push-Up (Hand Release) 10
Box Jump 10

Rest while other member is working		 7m 34s
Performed as RX
Cody Backward 07/21/2012 CrossFit Eclipse None 5 rounds
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")

*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)		 6m 56s
Performed as RX
Sandra Backward 07/21/2012 CrossFit Eclipse None 5 rounds
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")

*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)		 6m 48s
Workout Scaled
Scott Anderson 07/21/2012 Sheepdog CrossFit Fran w/time cap Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (Scaled to 75)
Pull-ups

Day one of Level 1 course, had a 10 minute cap on the workout.		 1 rounds 26 reps
Workout Scaled
Joker 07/21/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 00s
Workout Scaled
Joe VanGorder 07/21/2012 Sheepdog CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 12 rounds 22 reps
Performed as RX
Andy Adams 07/21/2012 CrossFit.com 7/21/12 4 rds for time
25 Push up
25 Sit ups 		8m 41s
Performed as RX
Caveman 8 07/21/2012 c/s crossfit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 43s
Workout Scaled
Wendy Siddall 07/21/2012 Premier Martial Arts/Grand River CrossFit 07-21-2012 4 Rounds for time of
400m Run
50 Squats

Post time. Scale as needed.		 14m 05s
Performed as RX
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