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Athlete Date Sort Location Workout Name Description Results
Rachel Janzen 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 10m 06s
Performed as RX
Russell C 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 10m 43s
Performed as RX
Lauren Newberry 07/18/2012 Crossfit H-town Carter Tass 6-30-12-10 reps for time of:
Handstand Pushups
Deadlift (155lbs/105lbs)
Split Jerk
Toes to bar		 21m 44s
Workout Scaled
Rhonda Heird 07/18/2012 CrossFit Eclipse Hats Off to the Bull 10-8-6-4-2 reps
sumo deadlift high pull (115/75 lbs)
burpees over the bar (lateral jump)

2-2-2-2-2 reps
muscle ups (chest to bar pull ups)		 7m 42s
Workout Scaled
Scott Anderson 07/18/2012 Sheepdog CrossFit None 4 Rounds:
50 Lunge
50 Air Squat
Run 400m		 26m 12s
Performed as RX
Tim Price 07/18/2012 Sheepdog CrossFit Masters 2012 Row Clean Burpee 1 Round for time:
Row 1 K
30 Cleans 135 lbs.
50 Burpees		 10m 57s
Performed as RX
Joker 07/18/2012 Sheepdog CrossFit Pull Ups 50 Reps 5m 12s
Performed as RX
Joe VanGorder 07/18/2012 Sheepdog CrossFit Front Squat 5X3 Front Squat 3-3-3-3-3 165-185-205-215-225 lbs
Performed as RX
Terry Neal 07/18/2012 Sheepdog CrossFit Masters 2012 Row Clean Burpee 1 Round for time:
Row 1 K
30 Cleans 135 lbs.
50 Burpees		 12m 41s
Workout Scaled
Joey Tackett 07/18/2012 Crossfit H-town Carter Tass 6-30-12-10 reps for time of:
Handstand Pushups
Deadlift (155lbs/105lbs)
Split Jerk
Toes to bar		 25m 04s
Workout Scaled
L Cannon 07/18/2012 Sheepdog CrossFit None Run 3 miles 31m 24s
Performed as RX
Darrell Bessinger 07/18/2012 Sheepdog CrossFit master chipper run 800 meter
30 cleans @ 135 lbs
50 burpees		 10m 45s
Performed as RX
JP Hood 07/18/2012 Sheepdog CrossFit Box jump ladder 30" Box Jump
1-2-3-4-5-6-7-8-9-10...		 62 reps
Performed as RX
Wendy Siddall 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 10m 14s
Workout Scaled
Eric Hester 07/18/2012 Sheepdog CrossFit Masters 2012 Row Clean Burpee 1 Round for time:
800M Run
30 Cleans @ 135 lbs.
50 Burpees		 11m 13s
Performed as RX
C Drake 07/18/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 15m 22s
Workout Scaled
Kristen Drake 07/18/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 17m 40s
Workout Scaled
Steve Proto 07/18/2012 Crossfit H-town Carter Tass 6-30-12-10 reps for time of:
Handstand Pushups
Deadlift (155lbs/105lbs)
Split Jerk
Toes to bar		 29m 38s
Performed as RX
David Mc 07/18/2012 None None Deadlift 3-3-3-3-3-3

Then:

Run 1000m
3 rounds, 21-15-9 reps
dips
pushups
24" box jumps
Run 250m

23:45 		199-221-232-243-221-199 lbs
Performed as RX
Jason Roberts 07/18/2012 Vertical Limit Fitness Overhead Squat 3,3,3,3,3 115 lbs
Performed as RX
Jason Roberts 07/18/2012 Vertical Limit Fitness CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 33s
Workout Scaled
Joseph Lalonde 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 10m 14s
Performed as RX
Willie Diaz 07/18/2012 CrossFit ATP None Chipper
100 Air Squats
90 Ab Mat Situps
800 meter
70 Wallballs
60 KB Swing (16/24)
50 Box jump
400 meter
30 OHS (55/75)
20 Hindu pushups
10 muscle ups
 37m 40s
Workout Scaled
Paul Greenhalgh 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 16m 32s
Performed as RX
Jessica Eggleton 07/18/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Deadlift
5-5-5-5-5
Max @ 115lbs		 77 reps
Workout Scaled
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