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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 07/11/2012 Premier Martial Arts/Grand River CrossFit 07-11-2012 For Time:
21-15-9 reps of:
Calorie Row
Burpees
Wall-balls 20lbs/15lbs
Compare to Nov. 18, 2011

Post time. Scale as needed.

Skill/Strength
Front Squat
5-5-5-5		 9m 22s
Performed as RX
Charlene Oudman 07/11/2012 Premier Martial Arts/Grand River CrossFit 07-11-2012 For Time:
21-15-9 reps of:
Calorie Row
Burpees
Wall-balls 20lbs/15lbs
Compare to Nov. 18, 2011

Post time. Scale as needed.

Skill/Strength
Front Squat
5-5-5-5		 12m 50s
Performed as RX
Nyree Segui 07/11/2012 Premier Martial Arts/Grand River CrossFit 07-11-2012 For Time:
21-15-9 reps of:
Calorie Row
Burpees
Wall-balls 20lbs/15lbs
Compare to Nov. 18, 2011

Post time. Scale as needed.

Skill/Strength
Front Squat
5-5-5-5		 11m 13s
Performed as RX
karyn baxter 07/11/2012 Premier Martial Arts/Grand River CrossFit 07-11-2012 For Time:
21-15-9 reps of:
Calorie Row
Burpees
Wall-balls 20lbs/15lbs
Compare to Nov. 18, 2011

Post time. Scale as needed.

Skill/Strength
Front Squat
5-5-5-5		 13m 05s
Performed as RX
Thomas De Cock 07/11/2012 Crossfit Antwerpen TEAM: Row, KB Swings, Ball Slams, Ring Dips Row 2100m
Kettlebell Swing 180
Ball Slam 120
Ring Dip 90
Row 2100m

In teams of 3.		 27m 46s
Workout Scaled
Valerie Anderson 07/11/2012 Crossfit H-town None 15-12-9 reps of:
Deadlifts (M 155 lbs/F 105 lbs)
Hang Cleans		 7m 44s
Workout Scaled
Rose Bartl 07/11/2012 CrossFit Lake Mary Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. After failure on last set, continue to 20 minutes with a 30 second plank hold at the top of each minute. 		14 rounds 10 reps
Workout Scaled
Sabrina Cabreja 07/11/2012 CrossFit ATP Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 7 rounds 10 reps
Workout Scaled
Kyle Sullivan 07/11/2012 Ye Olde Crossfit Gym Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 347 reps
Performed as RX
Jerry Miller 07/11/2012 CrossFit Eclipse None row 1km
50 burpees
run 1km		 17m 46s
Performed as RX
Valerie J Scott 07/11/2012 Memorial Park None 3 miles 49m 00s
Performed as RX
Ian Mason 07/10/2012 CrossFit Eclipse hang power clean 3 rm 12 minutes to find a new 3rm hang power clean 145 lbs
Performed as RX
Ian Mason 07/10/2012 CrossFit Eclipse None 5 rounds
5 muscle ups
20 wall balls (20/14lbs)		 11m 07s
Workout Scaled
Matt Rogers 07/10/2012 None CrossFit.com 120628 Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats		 2 rounds 19 reps
Workout Scaled
Joe VanGorder 07/10/2012 Sheepdog CrossFit Clean 7X3 Clean 3-3-3-3-3-3-3 165-185-205(2)-195-205-210(2)-210(2) lbs
Performed as RX
Jonathan Schabruch 07/10/2012 Sheepdog CrossFit 2011 CrossFit Games Event 3 For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep		 14m 42s
Performed as RX
Roddy Goit 07/10/2012 Premier Martial Arts/Grand River CrossFit 07-10-2012 For Time:
400m Run Followed by:
3 Rounds of:
10 Push Press 85/55
20 Kettlebell Swings 50/35
Finish with 400m Run

Post time. Scale as needed.

Skill/Strength
Bench Press
5-5-5-5-5		 8m 27s
Performed as RX
Charles Drake 07/10/2012 Sheepdog CrossFit CrossFit.com 120706 For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar		 17m 57s
Performed as RX
C Drake 07/10/2012 Sheepdog CrossFit CrossFit.com 120706 For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar		 17m 27s
Performed as RX
Kristen Drake 07/10/2012 Sheepdog CrossFit CrossFit.com 120706 For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar		 17m 37s
Workout Scaled
benjamin dickhout 07/10/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 7 rounds 10 reps
Performed as RX
Rhonda Heird 07/10/2012 CrossFit Eclipse Wildcat 5 rounds
5 muscle ups
20 wall balls (20/14lbs)		 12m 13s
Workout Scaled
Mark Kuntz 07/10/2012 CrossFit Eclipse None 5 rounds
5 muscle ups
20 wall balls (20/14lbs)		 18m 38s
Workout Scaled
Mark Kuntz 07/10/2012 CrossFit Eclipse hang power clean 3 rm 12 minutes to find a new 3rm hang power clean 195 lbs
Performed as RX
Nick Hollingsworth 07/10/2012 CrossFit Eclipse hang power clean 3 rm 12 minutes to find a new 3rm hang power clean 205 lbs
Performed as RX
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