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Athlete Date Sort Location Workout Name Description Results
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
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
Kristen Drake 07/21/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 36s
Workout Scaled
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
C Drake 07/21/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 35s
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
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
Jessica Eggleton 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.		 17m 08s
Performed as RX
Stephen Martin 07/21/2012 Bayou City Crossfit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 9m 29s
Performed as RX
Dan Gennarelli 07/21/2012 Iraq, Basra Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 36m 38s
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
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
Marcus de Guzman 07/21/2012 Crossfit H-town None With a partner, 3 rounds for time of:
50 wall balls (M 20 lbs/F 14 lbs)
50 pushups
500m run

Both partners perform the run. 		22m 55s
Performed as RX
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
Esper Sarin 07/21/2012 CR8 CrossFit CR8 21-15-9 Rep Rounds

Handstand / Pike Push Ups
Superman
 2m 26s
Workout Scaled
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
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
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
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
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
Eric Hester 07/21/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups		 10m 00s
Performed as RX
Todd Heim 07/21/2012 Hyper Crossfit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 36s
Performed as RX
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
Valerie J Scott 07/21/2012 Buffalo Bayou None 4 miles 1h 10m 00s
Performed as RX
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