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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 11/27/2020 Premier Martial Arts/Grand River CrossFit 11/27/2020 "The Chief"
5x3min AMRAP's
3 Power Cleans 135/95
6 Push ups
9 Squats
1min Rest between AMRAP's

Post total reps!		 306 reps
Performed as RX
Darren Madill 11/27/2020 Premier Martial Arts/Grand River CrossFit 11/27/2020 "The Chief"
5x3min AMRAP's
3 Power Cleans 135/95
6 Push ups
9 Squats
1min Rest between AMRAP's

Post total reps!		 336 reps
Performed as RX
Laurie Hines 11/27/2020 Premier Martial Arts/Grand River CrossFit 11/27/2020 "The Chief"
5x3min AMRAP's
3 Power Cleans 135/95
6 Push ups
9 Squats
1min Rest between AMRAP's

Post total reps!		 348 reps
Workout Scaled
Toni Smith 11/27/2020 Premier Martial Arts/Grand River CrossFit 11/27/2020 "The Chief"
5x3min AMRAP's
3 Power Cleans 135/95
6 Push ups
9 Squats
1min Rest between AMRAP's

Post total reps!		 395 reps
Performed as RX
Willem van Lingen 11/27/2020 Stellenbosch Workout 27 Squat Clean and Jerk:
3 - 3 - 3 - 3 - 3
Max Load (70kg)

Then Half max weight, AFAP (4min 19sec)
15 x Squat Clean
15 x Push Jerk
15 x Power Clean
15 x Clean and Jerk
Weight used: (30kg)		 Max Weight: 70Kg kgs
kgs
Performed as RX
Scott Anderson 11/26/2020 Sheepdog CrossFit None Bench press 1-1-1-1-1 205-225-245-270f-255f lbs
Performed as RX
Scott Anderson 11/26/2020 Sheepdog CrossFit None 2 partner team:
2000m row
100 deadlifts 135#
100 pullups
100 situps
100 lunges
100 DB thrusters 25# DB
100 burpees
100 dips
100 jump ropes
100 pushups

Both partners work at the same time. Partition as desired, complete in any order.		 32m 18s
Performed as RX
Nyree Segui 11/26/2020 Premier Martial Arts/Grand River CrossFit None Split Jerk
3-3-3-3-3-3-3

Post Load!
 100 lbs
Performed as RX
Jen Priestman 11/26/2020 Premier Martial Arts/Grand River CrossFit None Split Jerk
3-3-3-3-3-3-3

Post Load!
 110 lbs
Performed as RX
Chris Torrence 11/26/2020 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 29m 50s
Performed as RX
Eric H 11/26/2020 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 19m 15s
Performed as RX
Bubba Hester 11/26/2020 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 19m 15s
Performed as RX
Greg Segui 11/26/2020 Premier Martial Arts/Grand River CrossFit None Split Jerk
3-3-3-3-3-3-3

Post Load!
 145 lbs
Performed as RX
Lourens De Villiers 11/26/2020 None Workout 23 4km Run afap 23m 20s
Performed as RX
Gretchen P 11/26/2020 Sheepdog CrossFit None 3 mile run 27m 00s
Performed as RX
Valerie Blyleven 11/26/2020 Premier Martial Arts/Grand River CrossFit None Split Jerk
3-3-3-3-3-3-3

Post Load!
 80 . lbs
Performed as RX
Toni Smith 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 6m 03s
Performed as RX
Scott Anderson 11/25/2020 Sheepdog CrossFit None 3 minutes:
Run 400m
Max pullups
Rest 1 minute

3 minutes
Run 400m
Max clean and jerk 155#
Rest 1 minute

Repeat both 1 more time. Score is total reps.		 45 reps
Performed as RX
Nyree Segui 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 5m 38s
Performed as RX
Jonathan Schabruch 11/25/2020 Sheepdog CrossFit None In 3 mins:
Run, 400 m
max reps in remaining time Pull-ups
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Clean & Jerks, 155/105 lbs
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Pull-ups
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Clean & Jerks, 155/105 lbs		 77 reps
Performed as RX
Valerie Blyleven 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 8m 05s
Performed as RX
Charles Drake 11/25/2020 Sheepdog CrossFit None 60% of Snatch

E90sec x7.5min
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

4 Rounds for time (20min Cap)

400m Run beginning of every round
11-9-7-5
Hang Snatch (power/squat) (115/75)
Bar Muscle Ups (Pull Ups do double reps)
Burpees
 17m 31s
Performed as RX
Laurie Hines 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 6m 09s
Workout Scaled
Willem van Lingen 11/25/2020 Stellenbosch Workout 26 AMRAP: 9min Cap:

10 x Double Unders/ 20 Single Unders
5 x KB Lunges
5 x V-Ups

*Add 10 DU's; 5 Lunges; 5 V-Ups each Round

Project Midline & Pull-ups:
3 Rounds: 43-30-18 Reps
- Medicine Ball Russian Twists
- 30 Sec Plank

3 Rounds: 21-15-9
- Chest to bar Pull-ups
- 30 Sec Bar hanging
 5 rounds 16 reps
Performed as RX
Jen Priestman 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 5m 47s
Workout Scaled
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