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Athlete Date Location Workout Name Description ResultsSort
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
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
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
Sheryl Ferris-Little 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 43s
Performed as RX
chris gaillard 11/20/2017 24HF None incline press, dumbbell row, close grip lat pulldown, back cable crossover, lunges
stretching		 60m 00s
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
Tracey Day 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 01s
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
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
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
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
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
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
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
Karina Romero 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%		 70 lbs
Performed as RX
Karina Romero 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 10s
Workout Scaled
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
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
William KM 11/20/2017 Vintage CrossFit None AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups		 4 rounds 266 reps
Performed as RX
William KM 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%		 115 lbs
Performed as RX
William KM 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 55s
Workout Scaled
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