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Athlete Date Sort Location Workout Name Description Results
jason moore 10/11/2013 CrossFit Pathos None Front Squat 3RM 185 lbs
Performed as RX
jason moore 10/11/2013 CrossFit Pathos None 5 Rounds for time:
Run 200 Meters
6 Muscle Ups
10 KB Snatch, 1.5/1 Pood (Left Arm)
10 KB Snatch, 1.5/1 Pood (Right Arm)
*5 Burpee Lateral Jump over the KB penalty any time you put the KB down before both sets of 10 are completed. 		29m 50s
Performed as RX
Sheryl Ferris-Little 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2 2013 4 rounds for Time:
250m Row
5 DB Single Arm Snatch 35/25lbs
15 Air Squats

LVL1M: 2 rounds, light weight
LVL1: 25/15lbs
LVL2: 30/20lbs
LVL3: RX'd		 8m 59s
Performed as RX
Sheryl Ferris-Little 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2.5 Back Squat
3-3-3-3-3-3-3

Post heaviest load.		 155 lbs
Performed as RX
Lael Vogelbacher 10/11/2013 Hyper CrossFit None 3 Rounds of :

5 min AMRAP
7 Thrusters @ 95/65
7 Burpees

Rest 2 minutes between rounds

 10 rounds 15 reps
Performed as RX
Mike Long 10/11/2013 CrossFit Diem 131011.1 21-15-9
Snatch @ 75#
Pull ups		 17m 02s
Workout Scaled
Mike Long 10/11/2013 CrossFit Diem 131011.2 A) Push Press 3RM
B) Weighted Pull up 2RM		 95-105 lbs
25-40 lbs
Performed as RX
Lynn M 10/11/2013 Vertical CrossFit 10.11.2013 Strict Press- 1,1,1,1,1,1,1
Push Press- 1,1,1,1,1,1,1
Split Jerk - 1,1,1,1,1,1,1		 Strict Press - 60 lbs
Push Press - 85 lbs
Split Jerk - 95 lbs
Performed as RX
Pat Harwood 10/11/2013 None lurong # 5 oh squatsX 3
95,125,155,175,205,235,255,275(f),275(1), 290(f)

10 pwr snatches 115#
20 pullups
30 box jumps
40 kb swings 53#
10 pwr snatches 115#
20 pullups
30 box jumps
 10m 26s
Performed as RX
Chris Howell 10/11/2013 CrossFit Eclipse Body Fryer Friday For Time
800m Run
10 HR Burpees
20 Power Cleans
30 BoxJumps
40 GHD Situps/Weighted Situps
50 Deadlifts
60 Single Leg Jump Ropes -30R/30L
70 Mountain Climbers
80 Walking Lunges Total
800m Run		 20m 33s
Performed as RX
Alex Brooks 10/11/2013 CrossFit Pathos None 5 Rounds for time:
Run 200 Meters
6 Muscle Ups
10 KB Snatch, 1.5/1 Pood (Left Arm)
10 KB Snatch, 1.5/1 Pood (Right Arm)
*5 Burpee Lateral Jump over the KB penalty any time you put the KB down before both sets of 10 are completed. 		24m 36s
Performed as RX
Alex Brooks 10/11/2013 CrossFit Pathos None Front Squat 3RM 245 lbs
Performed as RX
Shane Murray 10/11/2013 CrossFit Athlone/Royal Royal Metcon Metcon ( weight )

On the min every min for 12min

4 power cleans (110Ibs)
10 box jumps (24inch)

-- Rest --

Metcon ( Time )

For time

50 TTB
50 GHD sit ups
50 TTB		 16m 40s
Performed as RX
Casey Maddux 10/11/2013 CFSF Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 0 reps
Performed as RX
Jonathan Carroll 10/11/2013 CrossFit Athlone None Low bar Back Squat 3x5
Push press 3x5

Tricep dips 3x10
Dips 3 xmax reps

Conditioning
25m sprint
25m jog
Complete 400 meters		 7m 00s
Performed as RX
Kyle Sawchuk 10/11/2013 CrossFit ATP None WOD
10 minute AMRAP
Ascending ladder of:
2 Squat Clean Thrusters 115/75
2 Pull-ups
4 Squat Clean Thrusters 115/75
4 Pull-ups
6 Squat Clean Thrusters 115/75
6 Pull-upsuntil 10 minutes is up
 4 rounds 45 reps
Performed as RX
Sarah Winters 10/11/2013 CrossFit Athlone None Low bar Back Squat 3x5 25-35-37.5 (PB)
Press 3x5 25-25-25

Conditioning
25m sprint
25m jog
Complete 400 meters		 60m 00s
Workout Scaled
lucas kesten 10/11/2013 WAB MS #9 Tabata TABATA protocol; 4 rounds

20sec/10sec
Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank
 9 rounds 0 reps
Workout Scaled
Jori Crutchfield 10/11/2013 CrossFit ATP None WOD
10 minute AMRAP
Ascending ladder of:
2 Squat Clean Thrusters 115/75
2 Pull-ups
4 Squat Clean Thrusters 115/75
4 Pull-ups
6 Squat Clean Thrusters 115/75
6 Pull-upsuntil 10 minutes is up
 5 rounds 5 reps
Workout Scaled
Jennifer Valstar 10/11/2013 Premier Martial Arts/Grand River CrossFit 10-10-2013 4 Rounds for Time:
10 Wall Balls 20/15lbs
10 Kettlebell Swings 50/35lbs
10 Burpees

LVL1M: 2 rounds, low targets, light weight
LVL1: 3 rounds, low targets
LVL2: RX'd
LVL3: RX'd		 7m 34s
Performed as RX
Jennifer Valstar 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2.5 Back Squat
3-3-3-3-3-3-3

Post heaviest load.		 145 lbs
Performed as RX
RiAnn Caban 10/11/2013 WAB MS #9 Tabata TABATA protocol; 4 rounds

20sec/10sec
Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank
 8 rounds 0 reps
Performed as RX
Kylee Jordan 10/11/2013 CrossFit Eclipse Body Fryer Friday For Time
800m Run
10 HR Burpees
20 Power Cleans
30 BoxJumps
40 GHD Situps/Weighted Situps
50 Deadlifts
60 Single Leg Jump Ropes -30R/30L
70 Mountain Climbers
80 Walking Lunges Total
800m Run		 26m 12s
Performed as RX
Casey Jordan 10/11/2013 CrossFit Eclipse Body Fryer Friday For Time
800m Run
10 HR Burpees
20 Power Cleans
30 BoxJumps
40 GHD Situps/Weighted Situps
50 Deadlifts
60 Single Leg Jump Ropes -30R/30L
70 Mountain Climbers
80 Walking Lunges Total
800m Run		 18m 06s
Performed as RX
Kyle Miller 10/11/2013 CFSF Cindy Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats		 19 rounds 3 reps
Workout Scaled
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