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Athlete Date Location Workout Name Description ResultsSort
Drew McKay 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 195 lbs
Performed as RX
Drew McKay 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. 		5 rounds 0 reps
Performed as RX
Seth Johnson 11/21/2017 Old City CrossFit 4 RFT 4 RFT
5 Curtis P 115/75
15 Buprees
30 KB Swings 70/53
60 Double unders

*35 min time cap*		 32m 00s
Workout Scaled
Sean Bellinger 11/21/2017 Temple (Home) None 18 MIN EMOM:
5 x Front Squat (135/95)
10 x Box Jump (24/20)
*If you cannot complete within minute, finish the round and then rest until the top of the next minute*
*Score is total rounds completed*		 12 rounds 0 reps
Performed as RX
Gretchen P 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 4m 42s
Workout Scaled
Karin 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
 100 reps
Performed as RX
Dennis Sukholutsky 11/22/2017 Vintage CrossFit None Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)		 210-215-220-220 lbs
Performed as RX
Dennis Sukholutsky 11/22/2017 Vintage CrossFit None 5 Rounds
6 Front Squats 175/110lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :60

Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS		 10m 14s
Performed as RX
Dennis Sukholutsky 11/22/2017 Vintage CrossFit None Bike 30/18 Calories x 3
Rest 3:00		 2m 35s
Performed as RX
Greg Segui 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 4m 38s
Performed as RX
Nyree Segui 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 6m 46s
Performed as RX
Jonathan Schabruch 11/22/2017 Sheepdog CrossFit Invictus 171122 For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters		 23m 59s
Performed as RX
Scott Anderson 11/22/2017 Sheepdog CrossFit None Row 750m
10 pullups
Row 500m
20 pullups
Row250m
30 pullups

HOME ROWER		 12m 55s
Performed as RX
Paul Greenhalgh 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 8m 48s
Performed as RX
Toni Smith 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 4m 47s
Performed as RX
Sheryl Ferris-Little 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 8m 25s
Performed as RX
chris gaillard 11/22/2017 Vintage CrossFit None Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)		 125 lbs
Performed as RX
chris gaillard 11/22/2017 Vintage CrossFit None 5 Rounds
6 Front Squats 175/110lbs (scale 115 lbs)
9 Toes to Bar
12 KB Snatch 53/35lbs (scale 35 lbs)
(6 each arm)
Rest :60

Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS		 11m 58s
Workout Scaled
Allen Kallweit 11/22/2017 None Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 8m 01s
Performed as RX
Tracey Day 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 13m 06s
Performed as RX
Michelle Bishop 11/22/2017 Crossfit NCR None Strength:
3 x max effort seated DB press
used 20s, 14 reps per set max

WOD:
20 min AMRAP (sprint rounds with Lauren)
150 ft farmer carry
100 ft overhead carry
50 ft front rack lunge
used 25 lb weights I think		 13 rounds 0 reps
Workout Scaled
Laurie Hines 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 6m 35s
Workout Scaled
Thomas Marchione 11/22/2017 Vintage CrossFit None 5 Rounds
6 Front Squats 175/110lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :60

Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS		 10m 51s
Workout Scaled
Thomas Marchione 11/22/2017 Vintage CrossFit None Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)		 145 lbs
Performed as RX
Drew McKay 11/22/2017 Vintage CrossFit None Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)		 165-170-175-185 lbs
Performed as RX
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