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Athlete Date Location Workout Name Description ResultsSort
Gretchen P 11/20/2017 Sheepdog CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 14m 10s
Workout Scaled
Richard Tavai 11/20/2017 RCC Fitness for First Responders Megan Metcon (for time)
Megan

21-15-9
Burpees
KB swings (40/20)
Front squat Rx+ (135/110) Rx (95/75) Scaled (75/45)
 15m 09s
Performed as RX
Dennis Sukholutsky 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 260 lbs
Performed as RX
Dennis Sukholutsky 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		7 rounds 9 reps
Performed as RX
Dennis Sukholutsky 11/21/2017 Vintage CrossFit None 5 Rounds
Row 200m
Max distance backwards HS walk (goal of 30')
Row 200m
30' Forward HS Walk
Rest :60		 16m 50s
Performed as RX
Greg Segui 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 185 lbs
Performed as RX
Nyree Segui 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 135 lbs
Performed as RX
Fiona Alford 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 145 lbs
Performed as RX
Scott Anderson 11/21/2017 Sheepdog CrossFit CrossFit.com 130830 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.
 36m 53s
Performed as RX
Richard Howell 11/21/2017 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 1h 23m 35s
Performed as RX
Toni Smith 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 130 lbs
Performed as RX
Sheryl Ferris-Little 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 155 lbs
Performed as RX
chris gaillard 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 235-235-235-237 lbs
Performed as RX
chris gaillard 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs (scale 95)
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		3 rounds 33 reps
Workout Scaled
Tracey Day 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 115 lbs
Performed as RX
Care Bach 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 135 lbs
Performed as RX
Care Bach 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		6 rounds 0 reps
Workout Scaled
Michelle Bishop 11/21/2017 Crossfit NCR None Strength:
build to a heavy power clean and push jerk--built to 105

WOD: Cindy/Clean and Jerk
15 rounds of
5 pullups--jumping
10 pushups--scaled to 5
15 air squats
1 clean and jerk--95--surprised myself with this weight, managed to stay with it through whole wod
not sure of time--likely 25 min		 25m 00s
Workout Scaled
Robert Greer 11/21/2017 RifTribe None Tuesday

A. Technique/ Skill work

(15 min. Cap)

1. Muscle snatch + Snatch Balance (no dip)
(3+3)x3

2. Snatch Balance:
2x3, 2x2, 3x1
(work up in weight throughout sets)

B. TABATA Fun

TABATA#1
Thrusters (95/45)
TABATA#2
Burpees
 85 reps
Performed as RX
Andrew Shum 11/21/2017 RifTribe None Tuesday

A. Technique/ Skill work

(15 min. Cap)

1. Muscle snatch + Snatch Balance (no dip)
(3+3)x3

2. Snatch Balance:
2x3, 2x2, 3x1
(work up in weight throughout sets)

B. TABATA Fun

TABATA#1
Thrusters (95/45)
TABATA#2
Burpees
 90 reps
Performed as RX
Karina Romero 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 90 lbs
Performed as RX
Karina Romero 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		4 rounds 21 reps
Workout Scaled
Darren Madill 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 165 lbs
Performed as RX
Thomas Marchione 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		3 rounds 15 reps
Workout Scaled
Thomas Marchione 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 175 lbs
Performed as RX
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