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Athlete Date Location Workout Name Description ResultsSort
Dennis Sukholutsky 11/17/2017 Vintage CrossFit None Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1

Heavier than Week 3 (11/3/2017)		 185-195-205-210 lbs
Performed as RX
Dennis Sukholutsky 11/17/2017 Vintage CrossFit None 4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00

Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups

Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round. 		21 reps
Performed as RX
Dennis Sukholutsky 11/17/2017 Vintage CrossFit None 10 Rounds
15 Box Jump Overs
4 Deficit (4/2"") HSPU
Rest :30		 11m 01s
Performed as RX
Fiona Alford 11/17/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 8m 45s
Performed as RX
Jonathan Schabruch 11/17/2017 Sheepdog CrossFit Invictus 171115 A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24/20)		 11m 45s
Performed as RX
Paul Greenhalgh 11/17/2017 Premier Martial Arts/Grand River CrossFit 11/17/2017 21-15-9 reps of
Box Jumps 24/20
Push Press 95/65lbs

Post time!
LVL1M: 20/16" step ups, light weight
LVL1: 20/16", 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 3m 37s
Performed as RX
mike pace 11/17/2017 madera so #418.."Walk Off-not home runs" 6 RFT

200m run
10 db shoulder press 40#
:20 plank
10 bj
10 ball slams 25#

11-17-17..me=27:34
 27m 34s
Performed as RX
Matthew Averill 11/17/2017 Vintage CrossFit None 3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge		 12m 40s
Performed as RX
Douglas Tomich 11/17/2017 Vintage CrossFit None Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1

Heavier than Week 3 (11/3/2017)		 145 lbs
Performed as RX
Douglas Tomich 11/17/2017 Vintage CrossFit None 3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge		 15m 00s
Performed as RX
Douglas Tomich 11/17/2017 Vintage CrossFit None Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1

Heavier than Week 3 (11/3/2017)		 185-165-145 lbs
Performed as RX
Douglas Tomich 11/17/2017 Vintage CrossFit None 4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00

Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups

Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round. 		160 reps
Workout Scaled
Tracey Day 11/17/2017 Premier Martial Arts/Grand River CrossFit 11/17/2017 21-15-9 reps of
Box Jumps 24/20
Push Press 95/65lbs

Post time!
LVL1M: 20/16" step ups, light weight
LVL1: 20/16", 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 5m 51s
Performed as RX
Steve Matteson 11/17/2017 PilotFit Bear Complex + 5 Rounds:
5 Bear complex (95/75)
6 Dips (Rack)
7 Box jump (30" box)

Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
 10m 39s
Workout Scaled
Reed Lyons 11/17/2017 PilotFit Bear Complex + 5 Rounds:
5 Bear complex (95/75)
6 Dips (Rack)
7 Box jump (30" box)

Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
 10m 11s
Workout Scaled
Matt Lyle 11/17/2017 Vintage CrossFit None 3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge		 11m 45s
Performed as RX
Robert Greer 11/17/2017 RifTribe 11172017 10-10-10-10
Front Squat

30-HSPU
 7m 36s
Performed as RX
Karina Romero 11/17/2017 Vintage CrossFit None 4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00

Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups

Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round. 		49 reps
Workout Scaled
William KM 11/17/2017 Vintage CrossFit None 3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge		 14m 32s
Performed as RX
Nyree Segui 11/18/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 6m 58s
Performed as RX
Paul Greenhalgh 11/18/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 6m 42s
Performed as RX
mike pace 11/18/2017 madera so #419..'Baby T has changed" 5 RFT

100m sled drag 125#
8 hang cleans 75#
100m hammy
50m farmer carry 62#
5 dips

11-18-17me=23:56
 23m 56s
Performed as RX
Sheryl Ferris-Little 11/18/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 8m 08s
Performed as RX
Douglas Tomich 11/18/2017 Vintage CrossFit None As a team of 3:
Complete 20 rounds of 10 Alternating Dumbbell Snatch + 10m Overhead Dumbbell Walking Lunge

One partner performs DB Snatch + Lunge
Second partner bikes for distance
Third partner runs 200m.

When partner returns from the run they switch onto the bike. Partner on the bike resumes the couplet and the partner performing the AMRAP runs 200m.

Score 1: 20 Rounds time		 25m 00s
Performed as RX
Douglas Tomich 11/18/2017 Vintage CrossFit None As a team of 3:
Complete 20 rounds of 10 Alternating Dumbbell Snatch + 10m Overhead Dumbbell Walking Lunge

One partner performs DB Snatch + Lunge
Second partner bikes for distance
Third partner runs 200m.

When partner returns from the run they switch onto the bike. Partner on the bike resumes the couplet and the partner performing the AMRAP runs 200m.

Score 2: Bike Distance		 12.50 km
Performed as RX
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