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Athlete Date Sort Location Workout Name Description Results
Paul Moore 11/06/2013 CFSF CrossFit wod Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5		 95/105/overhead squat progression lbs
Performed as RX
Owen Raun 11/06/2013 Vintage CrossFit None 15-12-9-6-3
SDHP (115/75)
Bar Facing Burpees		 9m 26s
Performed as RX
Michael Klobucher 11/06/2013 Rogue River CrossFit Locomotion and Strength/Power 5-10-5 Shuttle on the :45 for 15 rounds

Power Snatch 3x5 @ 135-135-135

HSPU 3x3		 15 rounds 0 reps
Performed as RX
Gino Jacobs 11/06/2013 None SOTS PRESS #25 1. Skill: Overhead Squat (OHS)
2. SWOD: Sots Press, 5-5-5-5-5 reps for Max Load (DBs)

Loads:

Jean-Jamil= 40# DBs
Gino Q.X. Jacobs= 25#
Lisa= 15#
Chantal De Haseth= 15#
Dayane Pietersz-Anastatia= 25# (seated presses)
Mily= 15#

5. WOD: 2 rounds of 5 minute AMRAPs of

- 5 OHS (115#/95#/65#/45#/35#/25# bar)
- 10 DBs Ground to Overhead (G2O) (45#/35#/25#/15#10#)

Rounds plus reps;

Jean-Jamil= 4R +5; 3R +5 (115# OHS, 45# DBs)
Gino= 3R +5; 2R +5 (45# OHS, 35# DBs)
Lisa= 3R; 3R (25# OHS, 15# DBs)
Chantal= 3R +5; 3R (35# OHS, #15 DBs)
Dayane= 4R; 4R (45# OHS, 20# DBs)
Mily= 2R; Technique Round (25# OHS to then Air Squats, no G2O's)		 3 rounds 60 reps
Performed as RX
Dennis Sukholutsky 11/05/2013 Vintage CrossFit None 5 RFT
400m run
5 Power Cleans (155/105)
5 Front Squats
5 Jerks		 15m 55s
Performed as RX
Stacy Bentz 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 12m 00s
Performed as RX
Fiona Alford 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 15s
Performed as RX
Teresa VanMarrum 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 42s
Performed as RX
Beth Taruscio 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 9m 17s
Performed as RX
Amy Maarhuis 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 30s
Performed as RX
Demetri Rapanos 11/05/2013 CrossFit ATP None WOD
5 rounds for Reps and Total Working Time of:
30 seconds ME Split Jumps
Run 400m (all out)
Rest after rounds: 1) 2:00 2) 1:30 3) 1:00 4) :30		 17m 00s
Performed as RX
Scott Anderson 11/05/2013 Sheepdog CrossFit None 21-18-15-12-9-6-3 rep rounds of:
HR pushup
Air squat
Knee to elbow		 15m 14s
Performed as RX
Andy Adams 11/05/2013 Sheepdog CrossFit Back squat 5x5x5x5x5 205-225-235-245-255 lbs
Performed as RX
Andy Adams 11/05/2013 Sheepdog CrossFit None 50 Burpees
50 Air squats
50 Sit ups
50 Pull ups		 14m 35s
Performed as RX
C Drake 11/05/2013 Sheepdog CrossFit Outlaw 131105 Strength
5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

Conditioning
5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest		 173 reps
Performed as RX
Kristen Drake 11/05/2013 Sheepdog CrossFit Outlaw 131105 Strength

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

Conditioning

5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest		 156 reps
Performed as RX
Joseph Lalonde 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 1m 57s
Performed as RX
Paul Greenhalgh 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 16s
Performed as RX
Ryanne Mitchell 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 9m 38s
Performed as RX
Rich Borucki 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 8m 39s
Performed as RX
Nicole Hoskin 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 11s
Performed as RX
Kacie Roberts 11/05/2013 CrossFit Eclipse A Runner's World 10 RFT
100m Sprint
100m Walk		 10m 53s
Performed as RX
Todd Heim 11/05/2013 Hyper CrossFit Nancelen 6 Rounds for time:
Odd Rounds are Nancy
Even Rounds are Helen

Nancy:
400m
15 OHS @ 95/65

Helen:
400m
21 KB Swings @ 55/35
12 Pull Ups
 19m 15s
Performed as RX
Jillian Reading 11/05/2013 None None 8 minutes
EMOTM
1 clean + 2 jerks
#80		 #80 lbs
Performed as RX
Toni Smith 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 1m 52s
Performed as RX
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