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Athlete Date Sort Location Workout Name Description Results
Kirk Covey 12/28/2013 Rogue River CrossFit Locomotion 4-cone agility drills x10 min 10m 00s
Performed as RX
Kirk Covey 12/28/2013 Rogue River CrossFit Conditioning (Short) AMRAP 7 min:
2x-4x-6x...Single Arm KB Swing (each arm, self-selected load)
10x Double Unders		 7 rounds 8 reps
Performed as RX
Kirk Covey 12/28/2013 Rogue River CrossFit Power/Strength Squat Clean 3x3 135-155-155 lbs
Performed as RX
Dustin Spellman 12/28/2013 CrossFit Eclipse Jello Arms 10-9-8-7-6-5-4-3-2-1
Power Clean & Jerk 115/75
2-4-6-8-10-12-14-16-18-20
Pullups 		16m 38s
Performed as RX
Russell Nichols 12/28/2013 CFSF TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 6m 10s
Performed as RX
Dennis Sukholutsky 12/27/2013 Vintage CrossFit Morning Lift Bench Press 5-5-5-5-5 185-195-195-195-195 lbs
Performed as RX
Dennis Sukholutsky 12/27/2013 Vintage CrossFit None 5 sets of 3 Front Squats + 3 High Box Jumps 245-255-255-260-260 lbs
Performed as RX
Aaron Schupp 12/27/2013 CrossFit Eclipse 5k 5K 19m 52s
Performed as RX
Jason Bentz 12/27/2013 CrossFit Eclipse 5k 5K 19m 50s
Performed as RX
Stacy Bentz 12/27/2013 CrossFit Eclipse 5k 5K 25m 13s
Performed as RX
Greg Segui 12/27/2013 Premier Martial Arts/Grand River CrossFit 12/27/2013 10 rounds of:
7 Hand Release Push-ups
7 Med Ball Cleans 20lbs/15lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 4m 27s
Performed as RX
Fiona Alford 12/27/2013 Premier Martial Arts/Grand River CrossFit 12/27/2013 10 rounds of:
7 Hand Release Push-ups
7 Med Ball Cleans 20lbs/15lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 9m 30s
Performed as RX
Eric W 12/27/2013 CrossFit Eclipse 5k 5K 20m 34s
Performed as RX
Jonathan Schabruch 12/27/2013 Sheepdog CrossFit Outlaw 131226 1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a Walkout (simply set up like youre going to squat, walk out of the rack, and hold the weight on your back for 5 seconds DO NOT attempt to squat belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your Walkout, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

 275-295-315f- 315f- 305f lbs
Performed as RX
Scott Anderson 12/27/2013 Sheepdog CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 29m 33s
Performed as RX
Chris Avery 12/27/2013 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 34m 12s
Performed as RX
Caveman 8 12/27/2013 HOPPEL CROSSFIT None 8 ROUNDS OF:
8 T2B
8 DIPS
25 YRD SPRINT
8 BOC JUMPS
15 LUNGES		 12m 00s
Performed as RX
Joseph Lalonde 12/27/2013 Premier Martial Arts/Grand River CrossFit 12/27/2013 10 rounds of:
7 Hand Release Push-ups
7 Med Ball Cleans 20lbs/15lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 5m 20s
Performed as RX
Rex Dacillo 12/27/2013 Hyper CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 12 rounds 2 reps
Performed as RX
Jillian Reading 12/27/2013 None None WOD amrap 6
Hr push ups
With EMOTM
20 du		 63 reps
Workout Scaled
Teresa Ross 12/27/2013 CFSF CrossFit wod Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5		 90# P, 115# PP, 105# PJ lbs
Performed as RX
Sarah Muehler 12/27/2013 CrossFit Pathos Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 40m 47s
Performed as RX
Anna Woods 12/27/2013 CrossFit Pathos None 3-Position (Floor, below knees, and top of knees) Squat Snatch @ 60%, 65%, 70%, 60%, 65%, 70% (6 total sets) on the 2-Minute 100, 90,85 lbs
Performed as RX
Anna Woods 12/27/2013 CrossFit Pathos Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 31m 47s
Performed as RX
Becky Wiard 12/27/2013 CrossFit Pathos None 3-Position (Floor, below knees, and top of knees) Squat Snatch @ 60%, 65%, 70%, 60%, 65%, 70% (6 total sets) on the 2-Minute 65-70-75 lbs
Performed as RX
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