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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 02/25/2021 Sheepdog CrossFit None 50 KB swings 55#
50 knees to elbows
50 Overhead lunges w/45# plate
50 HR pushups
50 wallballs 20#
 18m 48s
Performed as RX
Andy Adams 02/25/2021 Sheepdog CrossFit None For time:
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m		 15m 13s
Performed as RX
Toni Smith 02/25/2021 Premier Martial Arts/Grand River CrossFit 02/25/2021 10min AMRAP
5 Deadlifts 185/135
7 HR push-ups
9 Wall Balls 20/14

Post rounds & reps!
 8 rounds 16 reps
Performed as RX
Charles Drake 02/25/2021 Sheepdog CrossFit None Teams of 4:
Switch every two minutes

1) Row
2) Front Plank
3) 53# KB Front Rack Hold
4) Rest

Max meter row. Teams continue to alternate every two minutes until the team reached 5000 meters		 21m 14s
Performed as RX
Charles Drake 02/25/2021 Sheepdog CrossFit None BB Warm-up

5 Strict Press in Split
4 Power Jerk
3 Drop to Split
2 Tall Jerk
1 Jerk

10 Minutes to warm-up to 84% on Jerk

-then

Every 2.5 Minutes for 15 Minutes

Jerk
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1

10 Minutes to warm-up to 80% on Sumo DL

-then

Every 3 Minutes for 15 Minutes

1) Sumo DL
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) FFE Reverse Lunge x10
 195 lbs
lbs
335 lbs
Performed as RX
Laurie Hines 02/25/2021 Premier Martial Arts/Grand River CrossFit 02/25/2021 10min AMRAP
5 Deadlifts 185/135
7 HR push-ups
9 Wall Balls 20/14

Post rounds & reps!
 7 rounds 12 reps
Workout Scaled
Steve Matteson 02/25/2021 PilotFit Omar 10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees		 12m 55s
Workout Scaled
Daniel Qualmann 02/24/2021 Sheepdog CrossFit None For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed		 20m 51s
Performed as RX
Greg Segui 02/24/2021 Premier Martial Arts/Grand River CrossFit 02/24/2021 Back Squat
10-8-6-4-2

Post load for each set!		 115-125-155-185-195 lbs
Performed as RX
Nyree Segui 02/24/2021 Premier Martial Arts/Grand River CrossFit 02/24/2021 Back Squat
10-8-6-4-2

Post load for each set!		 165 lbs
Performed as RX
Scott Anderson 02/24/2021 Sheepdog CrossFit None 3 partner team:
100 deadlifts 135#
80 hang power cleans
60 front squats
40 push jerks
20 thrusters

3 burpees each person EMOM.		 18m 39s
Performed as RX
Jonathan Schabruch 02/24/2021 Sheepdog CrossFit Angry Cindy 20:00 AMRAP:
5 Strict Pull-ups
10 Deficit Push-ups, 4 in
15 Squat Box Jumps, 24 in		 10 rounds 12 reps
Performed as RX
Eric H 02/24/2021 Farm Fitness None 7 RFT

7 Calorie Row
7 Blusters (Bar Facing Burpee + Cluster) @ 115#
7 Calorie Row

Rest 2 minutes between rounds		 32m 49s
Performed as RX
Chris Torrence 02/24/2021 Farm Fitness None 7 RFT

7 Calorie Row
7 Blusters (Bar Facing Burpee + Cluster) @ 115#
7 Calorie Row

Rest 2 minutes between rounds		 40m 08s
Performed as RX
Steve Matteson 02/24/2021 PilotFit Fran's Mean Cousin 21-15-9
Wallball
Pullups
Pushups
T2B
 14m 35s
Performed as RX
Jonathan Schabruch 02/23/2021 Sheepdog CrossFit None For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed		 7m 21s
Performed as RX
Scott Anderson 02/23/2021 Sheepdog CrossFit None 10 Rounds:
Run 200m
10 pullups
15 situps
20 Double Unders		 34m 49s
Workout Scaled
Gretchen P 02/23/2021 Sheepdog CrossFit None 74 burpees
74 squats
74 push-ups
74 sit-ups		 22m 00s
Performed as RX
Toni Smith 02/23/2021 Premier Martial Arts/Grand River CrossFit 02/23/2021 12min AMRAP
16 Alt. V-sits
10 Alt DB Snatch 50/35lbs
4 Toes to bar

Post rounds & reps!
 7 rounds 24 reps
Performed as RX
Paul Greenhalgh 02/23/2021 Premier Martial Arts/Grand River CrossFit 02/23/2021 12min AMRAP
16 Alt. V-sits
10 Alt DB Snatch 50/35lbs
4 Toes to bar

Post rounds & reps!
 7 rounds 25 reps
Performed as RX
Nyree Segui 02/23/2021 Premier Martial Arts/Grand River CrossFit 02/23/2021 12min AMRAP
16 Alt. V-sits
10 Alt DB Snatch 50/35lbs
4 Toes to bar

Post rounds & reps!
 6 rounds 5 reps
Performed as RX
Greg Segui 02/23/2021 Premier Martial Arts/Grand River CrossFit 02/23/2021 12min AMRAP
16 Alt. V-sits
10 Alt DB Snatch 50/35lbs
4 Toes to bar

Post rounds & reps!
 8 rounds 5 reps
Performed as RX
Joshua Crews 02/23/2021 Sheepdog CrossFit None 10 Rounds:
Run 200m
10 pullups
15 situps
20 Double Unders		 31m 23s
Performed as RX
Jen Priestman 02/23/2021 Premier Martial Arts/Grand River CrossFit 02/23/2021 12min AMRAP
16 Alt. V-sits
10 Alt DB Snatch 50/35lbs
4 Toes to bar

Post rounds & reps!
 6 rounds 2 reps
Workout Scaled
Nyree Segui 02/22/2021 Premier Martial Arts/Grand River CrossFit 02/22/2021 "8th Wonder"
8 Rounds
8 Push Jerks 95/65lbs
8 Bar facing burpees

Post time!		 11m 16s
Performed as RX
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