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Athlete Date Sort Location Workout Name Description Results
Greg Segui 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 6m 37s
Performed as RX
Nyree Segui 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 7m 34s
Performed as RX
Valerie Blyleven 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 7m 20s
Performed as RX
Jonathan Schabruch 12/21/2020 Sheepdog CrossFit None 5 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Bar Facing Burpees
7 Deadlifts, 275/185 lbs		 13m 11s
Performed as RX
Jen Priestman 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 7m 11s
Workout Scaled
Scott Anderson 12/21/2020 Sheepdog CrossFit None 3 rounds for time of:

500-m row
25 thrusters
15 pull-ups

45 lb.		 16m 32s
Performed as RX
Sheryl Ferris-Little 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 9m 37s
Performed as RX
Steve Matteson 12/21/2020 PilotFit 5 Rounds for Steve 5 Rounds
10 Push press 115/95
10 Back squat
20 Ab mat situps
40 Dubs		 18m 16s
Workout Scaled
Laurie Hines 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 7m 16s
Workout Scaled
Darren Madill 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 7m 18s
Performed as RX
Gretchen P 12/21/2020 Sheepdog CrossFit None 5x3
1 leg short lever DB RDL to high knee clean
plus 6 heavy 1 1/2 gas

5x4
Heavy dead start DB snatch with eccentric lowering
plus 8 ring roll outs

5x5
OH deadball stomps
hollow body kb dead bug pullovers per side 		30m 00s
Performed as RX
Daniel Qualmann 12/21/2020 Sheepdog CrossFit None 1 Mile Run then,

4 Rounds:

25 Push Ups
15 Hang Power Clean 95#
15 V-Ups		 31m 26s
Performed as RX
Rick Hill 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 7m 04s
Performed as RX
Chris Torrence 12/21/2020 Farm Fitness None In a 3 Person Team, Row 3000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower each person must complete the following chipper sequence

Chipper**:
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups		 12m 49s
Performed as RX
Eli Hines 12/21/2020 Farm Fitness None In a 3 Person Team, Row 3000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower each person must complete the following chipper sequence

Chipper**:
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups		 12m 49s
Performed as RX
Scott Anderson 12/19/2020 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 12m 49s
Workout Scaled
Gretchen P 12/19/2020 Sheepdog CrossFit None 25 min run on lake trail 25m 00s
Performed as RX
Valerie Blyleven 12/18/2020 Premier Martial Arts/Grand River CrossFit 12/18/2020 4 rounds for time!
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post time!
Compare to March 25, 2019		 7m 49s
Performed as RX
Jonathan Schabruch 12/18/2020 Sheepdog CrossFit None 3 rounds of:
18 4 Count Mountain Climbers
15 Ring Rows
12 Overhead Squats, 105 lbs		 8m 53s
Performed as RX
Paul Greenhalgh 12/18/2020 Premier Martial Arts/Grand River CrossFit 12/18/2020 4 rounds for time!
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post time!
Compare to March 25, 2019		 3m 34s
Performed as RX
Steve Matteson 12/18/2020 PilotFit Treadmill Ladder Start at 0 degrees incline and 9 mph. At every minute increase incline by 1 degree and decrease speed .5 mph. At 11 minutes you are running at 4 mph with a 10 degree incline. Continue going back up the ladder. At each minute decrease the incline 1 degree and increase the speed .5 mph.

Keep up the pattern until you get off the treadmill.

Each minute is one round. Each second is one rep.		 31 rounds 0 reps
Performed as RX
Darren Madill 12/18/2020 Premier Martial Arts/Grand River CrossFit 12/18/2020 4 rounds for time!
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post time!
Compare to March 25, 2019		 7m 50s
Performed as RX
Gretchen P 12/18/2020 Sheepdog CrossFit None 8 x 20/20
5 DL at 115
ski
singles		 20m 00s
Performed as RX
Eric H 12/18/2020 Farm Fitness None 20 minute AMRAP in teams of three:

Station 1: Rest
Station 2: Row 200m
Station 3: AMRAP of...
15 Pullups
20 HR Pushups
25 KBS, 55#

Team members rotate when station 2 finishes the 200m row. #2 moves to #3 and picks up where the previous teammate left off. Score is rounds and reps of the AMRAP.		 9 rounds 11 reps
Performed as RX
Chris Torrence 12/18/2020 Farm Fitness None 20 minute AMRAP in teams of three:

Station 1: Rest
Station 2: Row 200m
Station 3: AMRAP of...
15 Pullups
20 HR Pushups
25 KBS, 55#

Team members rotate when station 2 finishes the 200m row. #2 moves to #3 and picks up where the previous teammate left off. Score is rounds and reps of the AMRAP.		 9 rounds 11 reps
Performed as RX
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