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Athlete
Date
Location
Workout Name
Description
Results
Tracey Day
11/15/2017
Premier Martial Arts/Grand River CrossFit
11/15/2017
4 Rounds for Time
15 Pull ups
15 Wall Balls 20/14lbs
Post time!
LVL1M: 2 rounds, mod pull ups, low target
LVL1: mod pull ups, low target
LVL2: mod pull ups
LVL3: Rx'd
6m 05s
Workout Scaled
Karen Byers
11/15/2017
Vintage CrossFit
None
AMRAP 5 Minutes x 3
Rest 2:00
10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups
Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx
Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.
Continue where you leave off each AMRAP
5 rounds 15 reps
Workout Scaled
Karen Byers
11/15/2017
Vintage CrossFit
None
Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017
95 lbs
Performed as RX
Thomas Marchione
11/15/2017
Vintage CrossFit
None
AMRAP 5 Minutes x 3
Rest 2:00
10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups
Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx
Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.
Continue where you leave off each AMRAP
3 rounds 9 reps
Workout Scaled
Thomas Marchione
11/15/2017
Vintage CrossFit
None
Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017
145 lbs
Performed as RX
Drew McKay
11/15/2017
Vintage CrossFit
None
Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017
155-160-160-165 lbs
Performed as RX
Drew McKay
11/15/2017
Vintage CrossFit
None
AMRAP 5 Minutes x 3
Rest 2:00
10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups
Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx
Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.
Continue where you leave off each AMRAP
5 rounds 22 reps
Workout Scaled
Seth Johnson
11/15/2017
Old City CrossFit
Front Squat
Front squat 3-3-3-3
185-195-215-235 lbs
Performed as RX
Seth Johnson
11/15/2017
Old City CrossFit
5 rounds, Every 90 seconds
For 5 rounds, Every 90 seconds, do
2 Power cleans
2 Front squats
2 Push press
2 Thrusters
2 Clusters
Rx = 115/75, and holding onto the bar for all 10 reps
95 lbs
Performed as RX
Dennis Sukholutsky
11/16/2017
Vintage CrossFit
None
Squat Clean
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 82.5-92.5%
245-255-265-275-280-280f-280-280f-280 lbs
Performed as RX
Dennis Sukholutsky
11/16/2017
Vintage CrossFit
None
For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs
Time Cap: 8 minutes
Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx
4m 30s
Performed as RX
Jonathan Schabruch
11/16/2017
Sheepdog CrossFit
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
24m 21s
Performed as RX
Scott Anderson
11/16/2017
Sheepdog CrossFit
None
100-75-50-25 rep Rounds:
Situps
4-ct Flutterkicks
Leg Levers
23m 12s
Performed as RX
Paul Greenhalgh
11/16/2017
Premier Martial Arts/Grand River CrossFit
11/16/2017
Row
2 x Cover Max distance in 6min
2min Rest between.
Post total distance of each row added together.
2,914 m
Performed as RX
Douglas Tomich
11/16/2017
Vintage CrossFit
None
For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs
Time Cap: 8 minutes
Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx
5m 10s
Workout Scaled
Matt Lyle
11/16/2017
Vintage CrossFit
None
For time:
Bike 6000/5000m
At minute 1:00 get off and perform 1 Kettlebell Swing, at minute 2:00 get off and perform 2 kettlebell swings, continue adding one swing per minute.
12m 54s
Performed as RX
Robert Greer
11/16/2017
RifTribe
Grinder
12-Thrusters 75lb/45lb
15-Pull-ups
15-Thrusters 75lb/45lb
15-Pull-ups
18-Thrusters (75lbs/45lbs)
15-Pull-ups
20-Thrusters (75lbs/45lbs)
15-Pull-ups
22-Thrusters (75lbs/45lbs)
11m 38s
Performed as RX
Andrew Shum
11/16/2017
RifTribe
Grinder
12-Thrusters 75lb/45lb
15-Pull-ups
15-Thrusters 75lb/45lb
15-Pull-ups
18-Thrusters (75lbs/45lbs)
15-Pull-ups
20-Thrusters (75lbs/45lbs)
15-Pull-ups
22-Thrusters (75lbs/45lbs)
13m 15s
Performed as RX
Karina Romero
11/16/2017
Vintage CrossFit
None
Squat Clean
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 82.5-92.5%
90 lbs
Performed as RX
Karina Romero
11/16/2017
Vintage CrossFit
None
For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs
Time Cap: 8 minutes
Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx
8m 05s
Workout Scaled
Darren Madill
11/16/2017
Premier Martial Arts/Grand River CrossFit
11/16/2017
Row
2 x Cover Max distance in 6min
2min Rest between.
Post total distance of each row added together.
3,015 m
Performed as RX
Drew McKay
11/16/2017
Vintage CrossFit
None
Squat Clean
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 82.5-92.5%
195 lbs
Performed as RX
Drew McKay
11/16/2017
Vintage CrossFit
None
For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs
Time Cap: 8 minutes
Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx
6m 03s
Workout Scaled
Seth Johnson
11/16/2017
Old City CrossFit
25 min AMRAP
25 min AMRAP
15/10 cal Bike
20 Walking lunges (total)
15 Pull ups
10 Burpee dball shoulder 100/60
3 rounds 55 reps
Workout Scaled
Karin Shum
11/16/2017
RifTribe
Grinder
12-Thrusters 75lb/45lb
15-Pull-ups
15-Thrusters 75lb/45lb
15-Pull-ups
18-Thrusters (75lbs/45lbs)
15-Pull-ups
20-Thrusters (75lbs/45lbs)
15-Pull-ups
22-Thrusters (75lbs/45lbs)
19m 38s
Performed as RX
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