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Athlete Date Sort Location Workout Name Description Results
Teresa VanMarrum 07/16/2012 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
Box Jumps
3x10		 101 reps
Performed as RX
David Clark 07/16/2012 CrossFit Eclipse None 30 x hand release pushups
50x double unders
50 x dumbbell walking lunges (45/25lbs) each leg
50 x double unders
30 x toes to bar
50x double unders
30 x dumbbell ground to overhead (45/25lbs)

*you may clean and jerk or snatch the ground to overhead		 27m 12s
Workout Scaled
Rocky Skocik 07/16/2012 CrossFit Eclipse None 30 x hand release pushups
50x double unders
50 x dumbbell walking lunges (45/25lbs) each leg
50 x double unders
30 x toes to bar
50x double unders
30 x dumbbell ground to overhead (45/25lbs)

*you may clean and jerk or snatch the ground to overhead		 17m 05s
Performed as RX
Gary Abramson 07/16/2012 CrossFit ATP None WOD: 3 Rounds
Dubs 100/300
Sled Push (270/180) 100 ft.
50 meter Sprint		 24m 15s
Performed as RX
Amy Maarhuis 07/16/2012 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
Box Jumps
3x10		 74 reps
Performed as RX
Earl Dippenaar 07/16/2012 CrossFit ATP None WOD: 3 Rounds
Dubs 100/300
Sled Push (270/180) 100 ft.
50 meter Sprint		 17m 41s
Performed as RX
Sabrina Cabreja 07/16/2012 CrossFit ATP None WOD: 3 Rounds
Dubs 100/300
Sled Push (270/180) 100 ft.
50 meter Sprint		 17m 27s
Workout Scaled
Demetri Rapanos 07/16/2012 CrossFit ATP None WOD: 3 Rounds
Dubs 100/300
Sled Push (270/180) 100 ft.
50 meter Sprint		 12m 10s
Workout Scaled
Lisa Donnelly 07/16/2012 CrossFit Lake Mary Helen 3 rounds for time
400 m run
21 American KB swings
12 pull ups
Cash out 100 bf sit ups		 18m 41s
Workout Scaled
Chris Pereira 07/16/2012 CR8 CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 9m 00s
Performed as RX
Mel Villo 07/16/2012 CR8 CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 7m 48s
Workout Scaled
Esper Sarin 07/16/2012 CR8 CrossFit 5 K Run a 5K 33m 00s
Performed as RX
Esper Sarin 07/16/2012 CR8 CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 5m 19s
Workout Scaled
John McCarthy 07/16/2012 CrossFit ATP None 3 rds
100du or 300 singles
25 kb swings 24 kb
15 push ups		 12m 43s
Workout Scaled
Jonathan Schabruch 07/16/2012 Sheepdog CrossFit Nick 12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells		 24m 33s
Performed as RX
Ian Mason 07/16/2012 CrossFit Eclipse None 30 x hand release pushups
50x double unders
50 x dumbbell walking lunges (45/25lbs) each leg
50 x double unders
30 x toes to bar
50x double unders
30 x dumbbell ground to overhead (45/25lbs)

*you may clean and jerk or snatch the ground to overhead		 24m 09s
Workout Scaled
Amanda Tyner 07/16/2012 Crossfit H-town None 3 rounds for time of:
5-4-3-2-1 reps
KB swings (M 70 lbs/F 53 lbs)
KB Front Squats
KB Twists
KB facing burpees
KB lunges		 18m 37s
Performed as RX
James Ferguson 07/16/2012 Sheepdog CrossFit Josh For Time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 15m 31s
Performed as RX
Valerie Anderson 07/16/2012 Crossfit H-town None 3 rounds for time of:
5-4-3-2-1 reps
KB swings (M 70 lbs/F 53 lbs)
KB Front Squats
KB Twists
KB facing burpees
KB lunges		 21m 44s
Workout Scaled
Thomas De Cock 07/16/2012 Crossfit Antwerpen Hang Power Clean, Hang Squat Clean Hang Power Clean 3-3-3-3-3
Hang Squat Clean 3-3-3-3-3		 20-30-40-50-60 kgs
20-30-40-50-60 kgs
Performed as RX
Thomas De Cock 07/16/2012 Crossfit Antwerpen Hang Power Clean, Hand Release Push Up 3 rounds

Hang Power Clean 20
Push-Up (Hand Release) 20		 7m 42s
Workout Scaled
Randy Coleman 07/16/2012 CrossFit ATP None WOD: 3 Rounds
Dubs 100/300
Sled Push (270/180) 100 ft.
50 meter Sprint		 23m 03s
Workout Scaled
Roddy Goit 07/16/2012 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
Box Jumps
3x10		 104 reps
Performed as RX
Rachel Janzen 07/16/2012 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
Box Jumps
3x10		 85 reps
Performed as RX
Russell C 07/16/2012 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
Box Jumps
3x10		 109 reps
Performed as RX
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