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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/09/2020 Sheepdog CrossFit None 3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

115 lb.		 25m 08s
Workout Scaled
Steve Matteson 12/09/2020 PilotFit Jackpot Buy-in: 700 m. row

7 Rounds
7 burpee over box
14 good mornings w/kettlebell
7 pullups

Buy out: 70 kettlebell swings
 21m 53s
Performed as RX
Laurie Hines 12/09/2020 Premier Martial Arts/Grand River CrossFit 12/09/2020 10min AMRAP:
6 Renegade Rows 35/20lbs
8 DB Squats 35/20lbs
10 Offset walking lunges 35/20lbs

Post rounds & reps!
Compare to Jan 30, 2019		 8 rounds 6 reps
Performed as RX
Gretchen P 12/09/2020 Sheepdog CrossFit None 6x6
6 tall kneeling bicep curls each side
6 quad rows
6 swinging cleans
150 m farmer carry

Then
5x20 sec rows as fast as possible. 		30m 00s
Performed as RX
Eli Hines 12/09/2020 Farm Fitness 10.09.19 WOW AIR

3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200m with 45# plate		 23m 30s
Performed as RX
Tyler Grant 12/09/2020 PilotFit Jackpot Buy-in: 700 m. row

7 Rounds
7 burpee over box
14 good mornings w/kettlebell
7 pullups

Buy out: 70 kettlebell swings
 20m 34s
Performed as RX
Nyree Segui 12/08/2020 Premier Martial Arts/Grand River CrossFit 12/08/2020 4 rounds for time
5 Box Jumps 24/20"
6 Power Cleans 115/75lbs
7 V-sits

Post time!
 3m 38s
Performed as RX
Jonathan Schabruch 12/08/2020 Sheepdog CrossFit Reverse Interval Nancy 5 intervals, each for time of:
15 Overhead Squats, 95/65
400m Run

*Rest 3 minutes between intervals.		 10m 15s
Performed as RX
Jen Priestman 12/08/2020 Premier Martial Arts/Grand River CrossFit 12/08/2020 4 rounds for time
5 Box Jumps 24/20"
6 Power Cleans 115/75lbs
7 V-sits

Post time!
 3m 22s
Workout Scaled
Charles Drake 12/08/2020 Sheepdog CrossFit None BB Warm Up

5 Dip Snatch Hip Pull

4 Above Knee Power Snatch + OHS

3 Below Knee Snatch + Snatch Balance

10 Minute Warm Up to 60% on Dip Snatch+ Above Knee Hang Snatch+ Below Knee Hang Snatch

-Then

E2.5min for 15 Minutes

Dip Snatch+ Above Knee Hang Snatch+ Below Knee Hang Snatch

60%x1+1+1x6

10 Minutes to Warm Up to 60% on Overhead Squat (If you dont have 1 RM, use your best snatch or up to 105% of your best snatch)

E2.5min x15min

1) 3sec Pause Overhead Squats 60%x6x6

2) Leg Curls x15
 75 lbs
Performed as RX
Scott Anderson 12/08/2020 Sheepdog CrossFit CrossFit.com 140212 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.

 158 reps
Performed as RX
Scott Anderson 12/08/2020 Sheepdog CrossFit None Tabata HR pushup
Tabata leg lever
Tabata air squat		 348 reps
Performed as RX
Paul Greenhalgh 12/08/2020 Premier Martial Arts/Grand River CrossFit 12/08/2020 4 rounds for time
5 Box Jumps 24/20"
6 Power Cleans 115/75lbs
7 V-sits

Post time!
 2m 23s
Performed as RX
Joshua Crews 12/08/2020 Sheepdog CrossFit CrossFit.com 140212 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.

 179 reps
Performed as RX
Joshua Crews 12/08/2020 Sheepdog CrossFit None Tabata HR pushup
Tabata leg lever
Tabata air squat		 356 reps
Performed as RX
Sheryl Ferris-Little 12/08/2020 Premier Martial Arts/Grand River CrossFit 12/08/2020 4 rounds for time
5 Box Jumps 24/20"
6 Power Cleans 115/75lbs
7 V-sits

Post time!
 4m 00s
Workout Scaled
Laurie Hines 12/08/2020 Premier Martial Arts/Grand River CrossFit 12/08/2020 4 rounds for time
5 Box Jumps 24/20"
6 Power Cleans 115/75lbs
7 V-sits

Post time!
 3m 48s
Workout Scaled
Gretchen P 12/08/2020 Sheepdog CrossFit None 20 min
Odd: 10 burpees
Even: 15 situps		 20m 00s
Performed as RX
Bubba Hester 12/08/2020 Farm Fitness Pearl Harbor 12.7.41 For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double-Unders		 9m 48s
Performed as RX
Eric H 12/08/2020 Farm Fitness Pearl Harbor 12.7.41 For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double-Unders		 9m 22s
Performed as RX
Chris Torrence 12/08/2020 Farm Fitness Pearl Harbor 12.7.41 For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double-Unders		 9m 19s
Workout Scaled
Eli Hines 12/08/2020 Farm Fitness Pearl Harbor 12.7.41 For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double-Unders		 9m 52s
Workout Scaled
Andy Adams 12/08/2020 Sheepdog CrossFit CrossFit.com 140212 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.

 156 reps
Performed as RX
Lourens De Villiers 12/08/2020 None Workout 29 1 Round every 2min
7 Rounds
6x Women Makers (12.5kg)
10x Knees to chest (Scaled of Toes to Bar)		 14m 00s
Workout Scaled
Greg Segui 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 275 lbs
Performed as RX
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