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Athlete Date Sort Location Workout Name Description Results
Charles Drake 11/24/2020 Sheepdog CrossFit None BB Warm-up

5 Strict Press in Split
4 Jerk in Split
3 Jerk

10 Minutes to warm-up to 80% on Jerk

-then

Every 2.5 Minutes for 15 Minutes
Jerk w/ Pause in Catch
80%x1, 85%x1, 90%x1, 85%x1, 90%x1, 93%x1

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

-then

Every 3.5 Minutes for 14 Minutes
1) Sumo Deadlift
80%x2, 87.5%x1, 95%x1x2
2) FFE Reverse Lunge x10
 155, 165, 175 lbs
lbs
255, 265, 285 lbs
Performed as RX
Charles Drake 11/24/2020 Sheepdog CrossFit None Partner Workout

Row 4000m (16min Cap)

*Switch every 500m

*While Partner 1 is rowing, partner 2 is holding 2 DBs (50/35)

*If partner 2 drops the DBs before partner 1 finishes the row, they stop and together do 5 burpees
3,796 m
Performed as RX
Charles Drake 11/24/2020 Sheepdog CrossFit None For Time (10min Cap)

Double DB DT

12 DB Deadlifts (50/35)
9 DB Hang Cleans (50/35)
6 DB Push Jerks (50/35)
 6m 12s
Performed as RX
Scott Anderson 11/24/2020 Sheepdog CrossFit None 4 rounds:
30 calorie row
30 wallballs
30 situps		 21m 05s
Performed as RX
Toni Smith 11/24/2020 Premier Martial Arts/Grand River CrossFit None For Time
25 Burpees
25 Power Cleans 115/75lbs
25 Burpees
EMOM do 5 Wall Balls 20/14lbs

Post time!
 6m 33s
Performed as RX
Darren Madill 11/24/2020 Premier Martial Arts/Grand River CrossFit None For Time
25 Burpees
25 Power Cleans 115/75lbs
25 Burpees
EMOM do 5 Wall Balls 20/14lbs

Post time!
 8m 49s
Performed as RX
Gretchen P 11/24/2020 Sheepdog CrossFit None 3 mile run 26m 15s
Performed as RX
Daniel Qualmann 11/24/2020 Sheepdog CrossFit None For time:
400m run
21 Burpees, bar-facing
400m run
15 Burpees, bar-facing
400m run
9 Burpees, bar-facing		 12m 01s
Performed as RX
Eli Hines 11/24/2020 Farm Fitness Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 227 reps
Performed as RX
Greg Segui 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 5m 46s
Performed as RX
Nyree Segui 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 5m 58s
Performed as RX
Valerie Blyleven 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 6m 53s
Workout Scaled
Jonathan Schabruch 11/23/2020 Sheepdog CrossFit None Teams of 2
3 rounds for time of:
Partner A:
10 Overhead Squats, 65% 1RM
Row, 1000 m
Partner B:
10 Overhead Squats, 65% 1RM
Row, 1000 m		 28m 17s
Performed as RX
Jen Priestman 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 6m 29s
Workout Scaled
Scott Anderson 11/23/2020 Sheepdog CrossFit None 21-15-9
Front Squats 115#
Bar-facing burpees
Rest 5 min

21-15-9
Calorie Row
Bar-facing burpees
Rest 5 min

21-15-9
Calorie Row
Front Squats 115#		 37m 47s
Performed as RX
Toni Smith 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 5m 57s
Performed as RX
Sheryl Ferris-Little 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 6m 11s
Workout Scaled
Laurie Hines 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 8m 06s
Workout Scaled
Darren Madill 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 7m 07s
Workout Scaled
Luke Caldwell 11/23/2020 PilotFit None Three rounds
10 Pull ups
20 KB 30#		 4m 26s
Performed as RX
Gretchen P 11/23/2020 Sheepdog CrossFit None Gym--Can't remember what tho 30m 00s
Performed as RX
Chris Torrence 11/23/2020 Farm Fitness None 15 Minute AMRAP:
Ascending ladder (2 reps, 4 reps, 6, 8, etc)
Kettlebell swings (53/35)
Burpee box jump overs (24/20")		 8 rounds 26 reps
Performed as RX
Sam Torrence 11/23/2020 Farm Fitness None 15 Minute AMRAP:
Ascending ladder (2 reps, 4 reps, 6, 8, etc)
Kettlebell swings (53/35)
Burpee box jump overs (24/20")		 8 rounds 18 reps
Performed as RX
Eli Hines 11/23/2020 Farm Fitness None 15 Minute AMRAP:
Ascending ladder (2 reps, 4 reps, 6, 8, etc)
Kettlebell swings (53/35)
Burpee box jump overs (24/20")		 9 rounds 2 reps
Performed as RX
Willem van Lingen 11/23/2020 Stellenbosch Workout 25 AMRAP:
12min
21 Air Squats
15 Sumo Deadlift High Pull (35kg)
9 Alt Barbell Wipers		 5 rounds 36 reps
Performed as RX
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