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Athlete Date Sort Location Workout Name Description Results
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
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
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
Gretchen P 12/08/2020 Sheepdog CrossFit None 20 min
Odd: 10 burpees
Even: 15 situps		 20m 00s
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
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
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
Willem van Lingen 12/07/2020 Stellenbosch Workout 31 Strength:

1 Rep Max - Clean & Jerk - 75kg

Speed:

500m Row - 1min:35s		 75 kgs
Performed as RX
Bubba Hester 12/07/2020 Farm Fitness Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 6 rounds 2 reps
Performed as RX
Eric H 12/07/2020 Farm Fitness Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 13 reps
Performed as RX
Sam Torrence 12/07/2020 Farm Fitness Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 12 reps
Performed as RX
Eli Hines 12/07/2020 Farm Fitness Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 6 rounds 12 reps
Performed as RX
Nyree Segui 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 195 lbs
Performed as RX
Jonathan Schabruch 12/07/2020 Sheepdog CrossFit None 20:00 AMRAP - partners alternate full rounds:
9 Row Calories
7 Hand Release Push-ups
5 Knees-to-elbows		 23 rounds 3 reps
Performed as RX
karyn baxter 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 205 lbs
Performed as RX
Scott Anderson 12/07/2020 Sheepdog CrossFit None 3 partner team, one works at a time:
120 calorie row
120 deadlifts 135/95
90 calorie row
90 hang power cleans 135/95
75 calorie row
75 front squats 135/95
45 calorie row
45 push jerks 135/95
30 calorie row
30 clusters 135/95		 38m 56s
Performed as RX
Luke Caldwell 12/07/2020 PilotFit 12/7/2020 3 rounds
10 pullups
20 KB, 30#		 4m 29s
Performed as RX
Lourens De Villiers 12/07/2020 None Workout 28 Clean & Jerk - 1 Round Max - 85kg
500m row AFAP - 1:39		 1m 39s
Performed as RX
Valerie Blyleven 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 200 lbs
Performed as RX
Laurie Hines 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 155 lbs
Performed as RX
Jen Priestman 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 205 lbs
Performed as RX
Steve Matteson 12/07/2020 PilotFit Every Time 8 min. AMRAP
18 hang cleans
15 push press
12 front squat
9 thrusters

use an unloaded bar		 3 rounds 18 reps
Performed as RX
Toni Smith 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 190 lbs
Performed as RX
Paul Greenhalgh 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 295 lbs
Performed as RX
Gretchen P 12/07/2020 Sheepdog CrossFit None 3x6
Barbell complex
6 deadlifts
6 bent over rows
6 cleans
6 push press

Then
8 rounds
10 thrusters
10 box jumps
10 push ups
10 cal ski		 30m 00s
Performed as RX
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