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Athlete Date Sort Location Workout Name Description Results
mike pace 07/09/2012 madera hs track "Mini Marathon"...#38...400/600/800/1200/800/600/4 400-600-800-1200-800-600-400...400m walk between

me=2:01/2:08=400
3:19/3:3:24=600
4:29/4:41=800
7:05=1200

me and durrl		 3.00 mi
Performed as RX
Valerie J Scott 07/09/2012 None None 3 RFT
20 KB'
10 burpees
400 m run		 20m 45s
Workout Scaled
Jonathan Schabruch 07/08/2012 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		 14 rounds 7 reps
Performed as RX
Kristen Drake 07/08/2012 Sheepdog CrossFit CrossFit.com 120705 Overhead Squat 5-3-3-3-1-1-1-1-1 reps 55-65-65-65-75-75-75-85-85 lbs
Performed as RX
C Drake 07/08/2012 Sheepdog CrossFit CrossFit.com 120705 Overhead Squat 5-3-3-3-1-1-1-1-1 reps 75(5)-95(3)-115(3)-115(3)-135(1)-145(1)-145(1)-155(x)-145 lbs
Performed as RX
Charles Drake 07/08/2012 Sheepdog CrossFit CrossFit.com 120705 Overhead Squat 5-3-3-3-1-1-1-1-1 reps 65(5)-85(3)-95(3)-115(3)-125(1)-135(1)-145(1)-155(x)-145(x) lbs
Performed as RX
Scott Bonafide 07/08/2012 Sheepdog CrossFit CrossFit.com 120702 For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
 28m 41s
Workout Scaled
josh parker 07/08/2012 DDO None FOR TIME:
21-155lbsFLAT BENCH
5-TOES2BAR PULLUPS
15-155lbs FLAT BENCH
5-TOES2BAR PULLUPS
9-155lbs FLAT BENCH
5-TOES2BAR PULLUPS		 5m 14s
Performed as RX
James Ferguson 07/08/2012 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 25s
Workout Scaled
Andy Adams 07/08/2012 CrossFit.com 7/8/2012 1 rd for time:
400m 135lbs over head carry 8:45
800m jog
rest 2 minutes
800m run 3:30		 16m 00s
Performed as RX
Dennis Sukholutsky 07/08/2012 None Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 26m 41s
Performed as RX
Scott Anderson 07/08/2012 Sheepdog CrossFit None 5 Rounds of:
20 Air Squats
20 HR Pushups
20 Burpees
20 Situps		 19m 52s
Performed as RX
David Tate 07/08/2012 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 15m 55s
Workout Scaled
Dan Gennarelli 07/08/2012 Houston, Texas Olympic Twins For Time:
Isabel and Grace
Snatch 135lbs, 30 reps
Clean and Jerk 135lbs, 30 reps		 12m 30s
Performed as RX
C Drake 07/08/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 15m 22s
Workout Scaled
Kristen Drake 07/07/2012 Sheepdog CrossFit Tumilson 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells		 20m 30s
Workout Scaled
C Drake 07/07/2012 Sheepdog CrossFit Tumilson 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells		 18m 04s
Workout Scaled
Charles Drake 07/07/2012 Sheepdog CrossFit Tumilson 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells		 16m 44s
Workout Scaled
Jonathan Schabruch 07/07/2012 Sheepdog CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 252 reps
Performed as RX
Scott Bonafide 07/07/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 51s
Workout Scaled
JP Hood 07/07/2012 Sheepdog CrossFit None 3 rounds for time:

10 hanging power cleans @135 pounds
400 meter run		 13m 51s
Performed as RX
Jessica Eggleton 07/07/2012 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.
3 rounds 6 reps
Workout Scaled
Steve Proto 07/07/2012 Crossfit H-town Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 12 reps
Performed as RX
Deb Carruth 07/07/2012 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
 4 rounds 19 reps
Workout Scaled
Scott Anderson 07/07/2012 Sheepdog CrossFit Core Deck of Cards Deck of Cards workout with:
95 Burpees
95 4-ct Mountain Climbers
95 4-ct Flutterkicks
95 Situps
Run 400m (Jokers)		 27m 29s
Performed as RX
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