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Sean Bellinger 09/22/2017 Temple (Home) The Golden Circle 800M Run

Then
3 Rounds:
30 x Push Up
50 x Walking Lunge

Then:
800M Run

*17 MIN CAP*
 23m 37s
Performed as RX
Gretchen P 09/22/2017 Sheepdog CrossFit None 15 min AMRAP
5 cleans at 75 lbs.
5 ring dips		 10 rounds 0 reps
Performed as RX
Dennis Sukholutsky 09/23/2017 Vintage CrossFit None 3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.		 10m 49s
Performed as RX
Jonathan Schabruch 09/23/2017 Sheepdog CrossFit None For time:
120 double-unders
60 pull-ups
60 hang power snatches, 95#
120 double-unders		 13m 32s
Performed as RX
C Drake 09/23/2017 Sheepdog CrossFit Invictus 170922 A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24/20)		 83 reps
Performed as RX
C Drake 09/23/2017 Sheepdog CrossFit Invictus 170923 A.
Foam roller exercises
3 x 15 ghd
3 x 15 ghd curls

In teams of two complete three rounds each of:
500 Meter Row
(rest station)
15 thrusters (45/(35)
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion.

C.
3 x 15 pushups (24)		 21m 09s
Performed as RX
Paul Greenhalgh 09/23/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 18-23, 2017 10min Timecap:
35 Deadlifts 225/155lbs
35 Shoulder to Overhead 95/65lbs
35 Cal Row
Max Rep Sit-ups

Post total reps!
Scale as needed.		 176 reps
Performed as RX
mike pace 09/23/2017 madera so #248..."1-2 cup of coffey" 400m
50 squats @ 135#
50 bench press @ 135#
400m
35 squats
35 bench
400m
20 squats
20 bench
400m

me=34:05, zack=36:38		 34m 05s
Performed as RX
Douglas Tomich 09/23/2017 Vintage CrossFit None Team Series 17.2
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Cap: 15 minutes

Beginner: 120 single-unders each, 120 jumping chest to bar pullups (head 6" below bar); 65/45
Intermediate: 120 chin over bar pull ups; 80/55
Advanced: 95/65		 19m 30s
Workout Scaled
Tracey Day 09/23/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 18-23, 2017 10min Timecap:
35 Deadlifts 225/155lbs
35 Shoulder to Overhead 95/65lbs
35 Cal Row
Max Rep Sit-ups

Post total reps!
Scale as needed.		 175 reps
Performed as RX
Michelle Bishop 09/23/2017 Crossfit NCR None Team Series #2 with Dan
12 min cap scaled version
50 WB synchro--10/14
30 cleans at 65/95
50 WB synchro
20 cleans at 95/115
50 WB
10 cleans at 115/135
we finished 30 of the last 50 WB		 180 reps
Workout Scaled
Michelle Bishop 09/23/2017 Crossfit NCR None Accessory Work:
5 sets
10 GHD situps
20 hip extensions		 20m 00s
Performed as RX
Robert Greer 09/23/2017 RifTribe 09232017 For time complete Ascend
15-Burpees
15-Ring Rows
15-Reverse Lunges w/ 2 KBs (16k/8k)
20-Burpees
20-Ring Rows
20-Reverse Lunges w/ 2 KBs (20k/12k)
35-Burpees
35-Ring Rows
35-Reverse Lunges w/2 KBs (24k/16)
50-V-ups
 20m 15s
Performed as RX
Andrew Shum 09/23/2017 RifTribe 09232017 For time complete Ascend
15-Burpees
15-Ring Rows
15-Reverse Lunges w/ 2 KBs (16k/8k)
20-Burpees
20-Ring Rows
20-Reverse Lunges w/ 2 KBs (20k/12k)
35-Burpees
35-Ring Rows
35-Reverse Lunges w/2 KBs (24k/16)
50-V-ups
 23m 03s
Workout Scaled
Hannah Shum 09/23/2017 RifTribe 09232017 For time complete Ascend
15-Burpees
15-Ring Rows
15-Reverse Lunges w/ 2 KBs (16k/8k)
20-Burpees
20-Ring Rows
20-Reverse Lunges w/ 2 KBs (20k/12k)
35-Burpees
35-Ring Rows
35-Reverse Lunges w/2 KBs (24k/16)
50-V-ups
 34m 04s
Workout Scaled
Samuel Greer 09/23/2017 RifTribe 09232017 For time complete Ascend
15-Burpees
15-Ring Rows
15-Reverse Lunges w/ 2 KBs (16k/8k)
20-Burpees
20-Ring Rows
20-Reverse Lunges w/ 2 KBs (20k/12k)
35-Burpees
35-Ring Rows
35-Reverse Lunges w/2 KBs (24k/16)
50-V-ups
 16m 44s
Workout Scaled
Sean Bellinger 09/23/2017 Temple (Home) Squat Clean Ladder Squat Cleans
12 - 95lb 3 min
10 - 115lb 6 min
8 - 135lb 8 min
6 - 165lb 10 min
4 - 185lb 12 min
2 - 205lb 14 min

Using a running clock:
Complete each set by the minute mark provided, you may move on as each set is completed.		 5 rounds 0 reps
Performed as RX
Gretchen P 09/23/2017 Sheepdog CrossFit None 15 min EMOM

5 min
10 deadlifts at 40 lbs
10 sit-ups
10 mountain climbers

5 min
10 push press
10 push-ups
5 burpees

5 min
10 sit-ups
10 squats
10 bicep curls
 15m 00s
Performed as RX
Richard Tavai 09/23/2017 RCC Fitness for First Responders None 9-15-21

Thrusters Rx+(95/75) Rx(75/45)
Bar facing burpees

Rx + #95		 9m 42s
Performed as RX
Taylor Redding 09/23/2017 Sheepdog CrossFit None As many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Air Squats
20 Pulls on the Rower

Score is total calories rowed		 113 reps
Performed as RX
Charles Drake 09/24/2017 Sheepdog CrossFit None Run 1.5 miles 10m 59s
Performed as RX
C Drake 09/24/2017 Sheepdog CrossFit None 3 RFT
Run 400
10 bar dips
10 strict pull ups
20/20/20 ghd hold
10 strict press

3 x 10 band curls
3 x 10 band standing rows
3 x 10 band pull downs
3 x 10 band front delt raises		 17m 26s
Performed as RX
mike pace 09/24/2017 madera so #397...Lester's Choice" Partner wod.partner A runs/partner B does exercise for the 1 minthen switch.rest :30-45sec rest
1:00 run
Bench #95 34 25

1:00 run
KBS 53# 25 28

1:00
Box jumps 21 23
1:00
Push press 65# 39 31
1:00 run
Ab Mat sit ups 33 37
1:00
Wall ball 14# 24 24
1:00
DB incline 35# 31 25
1:00
Single unders 101 150
1:00
Back squats 95# 33 40
1:00
DB Thrusters 30# 14 24
9-24-17me/bidnet=completed
 33m 21s
Performed as RX
Michelle Bishop 09/24/2017 Crossfit NCR None Team Series #3 with Dan
15 min cap scaled version
120 singles each partner
then 120 jumping C2B pullups (sets of 15 each)--hard! even with plates under my feet
then 120 snatches (sets of 15 each)--45/65
we finished 66 snatches
so 426 reps		 426 reps
Workout Scaled
Michelle Bishop 09/24/2017 Crossfit NCR None Team Series #4 with Dan
100 cal row--we did sets of 15 cal then Dan did 10 at end
100 T2B --knee raises--sets of 5-10		 8m 35s
Workout Scaled
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