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Athlete Date Sort Location Workout Name Description Results
Amy Frazier 10/04/2013 Hyper CrossFit None For Time:
21, 18, 15, 12, 9, 6, 3

Overhead Walking Lunges w/ 45/25 plate
DB Snatch alt @ 55/35

*After ea completed round 1 Rope Climb*
*2 Rope Climb Scales = 1 Rope climb*		 18m 13s
Workout Scaled
Shane Murray 10/04/2013 CrossFit Athlone/Royal 131004 WOD 5 Rds for Time

5 hanging ring extension (Right + Left =1 )
5 Forward Rolls
5 Backward Rolls
45Ib SOT's Press 10 Reps		 13m 10s
Performed as RX
Shane Murray 10/04/2013 CrossFit Athlone Royal CloseChest/Metcon Close Grip Bench Press
3-3-3-3-3-3-3-3-3-3		 70Kg/154 Ibs 80Kg/176Ibs lbs
Performed as RX
Shane Murray 10/04/2013 CrossFit Athlone/Royal Metcon Row 2000m 8m 21s
Performed as RX
Casey Maddux 10/04/2013 CFSF CrossFit wod Five rounds:
5 Hanging ring extensions
5 Front rolls
5 Back rolls
45 pound Sots press, 10 reps		 0m 01s
Workout Scaled
Jonathan Carroll 10/04/2013 CrossFit Athlone None Intermediate: Take 15 minutes to build to 1rm Overhead Squat

Beginner: 3x5verhead Squat Using pipe/ 6-8kg bar

Stiff Hang for beg=30sec int=60sec

In Teams of 2 perform

1 person performs Walking Bar Lunges x 50meters while other team member waits until their partner stops at 50mark,then they sprint and take bar and continue until 200meters is reached


 5m 00s
Performed as RX
Tom Walsh 10/04/2013 CrossFit Athlone None Intermediate: Take 15 minutes to build to 1rm Overhead Squat

Beginner: 3x5verhead Squat Using pipe/ 6-8kg bar

Stiff Hang for beg=30sec int=60sec

In Teams of 2 perform

1 person performs Walking Bar Lunges x 50meters while other team member waits until their partner stops at 50mark,then they sprint and take bar and continue until 200meters is reached


 10m 00s
Performed as RX
Geoff Kenny 10/04/2013 CrossFit Athlone None Intermediate: Take 15 minutes to build to 1rm Overhead Squat
1x2x20kg
1x2x30kg
1x2x35kg
1x1x40kg
1x1x47.5kg
1x1x52.5kg
1x1x57.5kg


Stiff Hang int=60secx2

In Teams of 2 perform
Geoff and Johnny
30kg

1 person performs Walking Bar Lunges x 25meters while other team member waits until their partner stops at 25mark,then they sprint and take bar and continue until 100meters is reached
20 air Squats


 59m 00s
Performed as RX
Sarah Winters 10/04/2013 CrossFit Athlone None Skills
Over head squat 4x5 (with pipe)
Stiff hang 3x30 seconds

Met Con; Team WOD
Walking lunges 50m
Sprint 50m		 60m 00s
Workout Scaled
Jori Crutchfield 10/04/2013 CrossFit ATP None WOD
3 rounds:
30 Wall-balls 20/14
15 Pullups
 12m 52s
Workout Scaled
Jennifer Valstar 10/04/2013 Premier Martial Arts/Grand River CrossFit 10-04-2013 For Time:
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts @ BW
1-2-3-4-5-6-7-8-9-10 reps of
Pull-ups

LVL1M: 5-1 & 1-5 reps, 50% BW, mod. Pull-ups
LVL1: 7-1 & 1-7 reps, 75% BW, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 5m 20s
Workout Scaled
Jennifer Valstar 10/04/2013 Premier Martial Arts/Grand River CrossFit Heavy Weight Challenge #1 (Team Workout) Push Press
5-5-5-5-5

Post heaviest load.
75 lbs
Performed as RX
Wyle Meikle 10/04/2013 CrossFit ATP None WOD
3 rounds:
30 Wall-balls 20/14
15 Pullups
 8m 05s
Workout Scaled
sean rooney 10/04/2013 CrossFit Athlone None Intermediate: Take 15 minutes to build to 1rm Overhead Squat

Beginner: 3x5verhead Squat Using pipe/ 6-8kg bar

Stiff Hang for beg=30sec int=60sec

In Teams of 2 perform

1 person performs Walking Bar Lunges x 50meters while other team member waits until their partner stops at 50mark,then they sprint and take bar and continue until 200meters is reached


 10m 00s
Performed as RX
Chris Bender 10/04/2013 CrossFit Eclipse Get Fired Up Friday! 5 Rounds
20 Pullups
30 Pushups40 Situps
50 Squats
-Rest 3minutes		 14m 26s
Workout Scaled
Paul Wernke 10/04/2013 CFSF Helen 3 rounds:
400 meter run
21 Kettlebell swings
12 Pull-ups
 14m 40s
Workout Scaled
Dennis Sukholutsky 10/03/2013 Vintage CrossFit The Fittest Games Lottery WOD 1 30 Wallballs
30 Power Cleans, 95#
30 Wallballs
20 Power Cleans, 135#
30 Wallballs
10 Power Cleans, 185#		 8m 05s
Performed as RX
Red Dula 10/03/2013 Vintage CrossFit None 3 sets
1 Hang Power Clean
1 Power Clean
1 Front Squat
I Jerk (Push or Split)

3 sets
1 Hang Squat Clean
1 Squat Clean
1 Jerk (Push or Split)		 155-175-195 lbs
135-155-155 lbs
Performed as RX
Red Dula 10/03/2013 Vintage CrossFit None 7m AMRAP
10 toe to bar
20 jumping lunges
30 situps		 3 rounds 2 reps
Performed as RX
Jason Bentz 10/03/2013 CrossFit Eclipse Time Trial Thursday 10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
HR Lateral over the bar Burpees		 11m 23s
Performed as RX
Jason Bentz 10/03/2013 CrossFit Eclipse Time Trial Thursday 800m Run 3m 26s
Performed as RX
Liz Middleton 10/03/2013 Vertical CrossFit 10/3/2013 For Time (16 min time cap)
50 Pullups
100 OH Lunges (45/25)
50 Hang Power Cleans (115/85)
200 Double Unders
Post # of reps completed to Comments if not finished in the 16 minutes		 16m 00s
Performed as RX
Stacy Bentz 10/03/2013 CrossFit Eclipse Time Trial Thursday 10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
HR Lateral over the bar Burpees		 9m 09s
Performed as RX
Stacy Bentz 10/03/2013 CrossFit Eclipse Time Trial Thursday 800m Run 3m 30s
Performed as RX
Becky Dipiero 10/03/2013 CrossFit Eclipse Time Trial Thursday 800m Run 3m 30s
Performed as RX
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