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Athlete Date Sort Location Workout Name Description Results
Gretchen P 11/26/2020 Sheepdog CrossFit None 3 mile run 27m 00s
Performed as RX
Bubba Hester 11/26/2020 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 19m 15s
Performed as RX
Eric H 11/26/2020 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 19m 15s
Performed as RX
Chris Torrence 11/26/2020 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 29m 50s
Performed as RX
Lourens De Villiers 11/26/2020 None Workout 23 4km Run afap 23m 20s
Performed as RX
Nyree Segui 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 5m 38s
Performed as RX
Valerie Blyleven 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 8m 05s
Performed as RX
Jonathan Schabruch 11/25/2020 Sheepdog CrossFit None In 3 mins:
Run, 400 m
max reps in remaining time Pull-ups
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Clean & Jerks, 155/105 lbs
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Pull-ups
-- Rest 1 min --
In 3 mins:
Run, 400 m
max reps in remaining time Clean & Jerks, 155/105 lbs		 77 reps
Performed as RX
Jen Priestman 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 5m 47s
Workout Scaled
Charles Drake 11/25/2020 Sheepdog CrossFit None 60% of Snatch

E90sec x7.5min
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

4 Rounds for time (20min Cap)

400m Run beginning of every round
11-9-7-5
Hang Snatch (power/squat) (115/75)
Bar Muscle Ups (Pull Ups do double reps)
Burpees
 17m 31s
Performed as RX
Scott Anderson 11/25/2020 Sheepdog CrossFit None 3 minutes:
Run 400m
Max pullups
Rest 1 minute

3 minutes
Run 400m
Max clean and jerk 155#
Rest 1 minute

Repeat both 1 more time. Score is total reps.		 45 reps
Performed as RX
Toni Smith 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 6m 03s
Performed as RX
Laurie Hines 11/25/2020 Premier Martial Arts/Grand River CrossFit 11/25/2020 For Time
20 Power Snatch 75/45
20 Toes to Bar
20 Push Press 75/45
20 KB swings 50/35
100 Double Unders

Post time!		 6m 09s
Workout Scaled
Gretchen P 11/25/2020 Sheepdog CrossFit None 8 rounds
8 plank sliders
8 kb swings at 40 lbs
8 cal row
8 kb hollow rocks
8 bottoms up kb presses 		30m 00s
Performed as RX
Chris Torrence 11/25/2020 Farm Fitness None Teams of 3

100-80-60-40-20

Power Snatch (75/55)
Knees to Elbow
Calorie Row

Only 1 working at a time.
40 minute time cap		 32m 08s
Workout Scaled
Eli Hines 11/25/2020 Farm Fitness None Teams of 3

100-80-60-40-20

Power Snatch (75/55)
Knees to Elbow
Calorie Row

Only 1 working at a time.
40 minute time cap		 32m 08s
Workout Scaled
Willem van Lingen 11/25/2020 Stellenbosch Workout 26 AMRAP: 9min Cap:

10 x Double Unders/ 20 Single Unders
5 x KB Lunges
5 x V-Ups

*Add 10 DU's; 5 Lunges; 5 V-Ups each Round

Project Midline & Pull-ups:
3 Rounds: 43-30-18 Reps
- Medicine Ball Russian Twists
- 30 Sec Plank

3 Rounds: 21-15-9
- Chest to bar Pull-ups
- 30 Sec Bar hanging
 5 rounds 16 reps
Performed as RX
Nyree Segui 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!
 7m 00s
Performed as RX
Jonathan Schabruch 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		 7m 37s
Performed as RX
Jen Priestman 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 44s
Performed as RX
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
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