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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 11/20/2017 Sheepdog CrossFit Invictus 171117 A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)
256 reps
Performed as RX
Matthew Averill 11/20/2017 Vintage CrossFit None AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups
5 rounds 277 reps
Performed as RX
Thomas Marchione 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%
155 lbs
Performed as RX
Thomas Marchione 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#
9m 41s
Workout Scaled
Gretchen P 11/20/2017 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
14m 10s
Workout Scaled
Drew McKay 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%
155-195 lbs
Performed as RX
Drew McKay 11/20/2017 Vintage CrossFit None AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups
5 rounds 259 reps
Performed as RX
Toni Smith 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd
7m 18s
Performed as RX
Matt Lyle 11/20/2017 Vintage CrossFit None AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups
5 rounds 15 reps
Performed as RX
Douglas Tomich 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%
135-165-185 lbs
Performed as RX
Douglas Tomich 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#
7m 40s
Workout Scaled
Laurie Hines 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd
9m 27s
Performed as RX
Richard Howell 11/20/2017 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
12m 29s
Performed as RX
Steve Matteson 11/20/2017 PilotFit Burpee 400's 400 m.
25 burpees
400 m.
25 burpee pull-ups
400 m.
25 burpee box jumps
400 m.
25 dumbbell burpee deadlifts - 45 lb.
400 m.
17m 13s
Performed as RX
Dennis Sukholutsky 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%
210-215-220-225-230-235 lbs
Performed as RX
Dennis Sukholutsky 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#
8m 10s
Performed as RX
Matthew Averill 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#
9m 24s
Workout Scaled
Michelle Bishop 11/20/2017 Crossfit NCR None Strength:
3 x3 front squats at 80%--115
1 set of 4 reps at 20% with 12 sec up and 12 sec down--empty bar

WOD
12 min EMOM
21 cal row--10-12 cal
21 wall balls--picked 10 lbs and did 3 rounds of 21, then had to go down to 15 for the last 3
115 lbs
Performed as RX
Richard Tavai 11/20/2017 RCC Fitness for First Responders Megan Metcon (for time)
Megan

21-15-9
Burpees
KB swings (40/20)
Front squat Rx+ (135/110) Rx (95/75) Scaled (75/45)
15m 09s
Performed as RX
Reed Lyons 11/20/2017 PilotFit Burpee 400's 400 m.
25 burpees
400 m.
25 burpee box jumps
400 m.
25 dumbbell burpee deadlifts - 45 lb.
400 m.
19m 28s
Performed as RX
Andrew Shum 11/20/2017 RifTribe None Monday

A. Technique/ Strength work

(12 min Cap)

1. Muscle clean + Strict Press
(3+3) x4
2. Clean pull + Clean + Jerk
(1+2+1) X2
(1+1+1) X3

*Move up in weight each set

B. For Time:

21-15-9
Wall Balls
Burpees


4m 24s
Performed as RX
Care Bach 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%
105 lbs
Performed as RX
Care Bach 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#
10m 00s
Performed as RX
Fiona Alford 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd
9m 43s
Performed as RX
Karina Romero 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%
70 lbs
Performed as RX