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Athlete Date Sort Location Workout Name Description Results
Lourens De Villiers 11/23/2020 None Workout 22 AMRAP:
12min
21 Air Squats
15 Sumo Deadlift High Pull (40kg)
9 Alt Barbell Wipers		 6 rounds 0 reps
Performed as RX
Gretchen P 11/22/2020 Sheepdog CrossFit None 3 miles
 26m 37s
Performed as RX
Willem van Lingen 11/21/2020 Stellenbosch Workout 24 5 Rounds of 3 minutes per workouts:

Min 1: 5 Back Squats (55Kgs)
Min 2: Row 250m
Min 3: 15 DB Slams (12.5Kgs)		 15m 00s
Performed as RX
Nyree Segui 11/20/2020 Premier Martial Arts/Grand River CrossFit 11/20/2020 10 rounds for time
5 Hang squat cleans 95/65lbs
10 V-sits

Post time!
 8m 27s
Performed as RX
Valerie Blyleven 11/20/2020 Premier Martial Arts/Grand River CrossFit 11/20/2020 10 rounds for time
5 Hang squat cleans 95/65lbs
10 V-sits

Post time!
 9m 54s
Performed as RX
Jonathan Schabruch 11/20/2020 Sheepdog CrossFit None 15:00 AMRAP:
3 Chest-to-bar Pull-ups
6 Hand Release Push-ups
9 Russian Kettlebell Swings, 70 lbs
12 Wall Balls, 20 lbs		 10 rounds 1 reps
Performed as RX
Laurie Hines 11/20/2020 Premier Martial Arts/Grand River CrossFit 11/20/2020 10 rounds for time
5 Hang squat cleans 95/65lbs
10 V-sits

Post time!
 9m 40s
Workout Scaled
Gretchen P 11/20/2020 Sheepdog CrossFit None 3 person workout
7 min
70 k row
as many clean/jerks as possible
3 min rest
6 min
60 k row
as many snatches as possible
3 min rest
5 min
50 k row
as many thrusters as possible		 162 reps
Performed as RX
Daniel Qualmann 11/20/2020 Sheepdog CrossFit None 15:00 AMRAP:
3 Chest-to-bar Pull-ups
6 Hand Release Push-ups
9 Russian Kettlebell Swings, 70 lbs
12 Wall Balls, 20 lbs		 6 rounds 19 reps
Performed as RX
Eric H 11/20/2020 Farm Fitness Limitless Team of 3

AMRAP 7:00
70 Cal Row
Max Clean & Jerk 135/95

Rest 3:00

AMRAP 6:00
60 Cal Row
Max Power Snatch 115/75

Rest 3:00

AMRAP 5:00
50 Cal Row
Max Thrusters 95/65

(One work, two rest. Divide rowing and reps however teams choose)		 162 reps
Performed as RX
Chris Torrence 11/20/2020 Farm Fitness Away We Go Cardio Intervals- pick a bike or a rower
6 sets (18:00)
30 seconds max cals
15 seconds rest
15 second max cals
2:00 rest		 115 reps
Performed as RX
Sam Torrence 11/20/2020 Farm Fitness Away We Go Cardio Intervals- pick a bike or a rower
6 sets (18:00)
30 seconds max cals
15 seconds rest
15 second max cals
2:00 rest		 81 reps
Performed as RX
Eli Hines 11/20/2020 Farm Fitness Away We Go Cardio Intervals- pick a bike or a rower
6 sets (18:00)
30 seconds max cals
15 seconds rest
15 second max cals
2:00 rest		 115 reps
Performed as RX
Willem van Lingen 11/20/2020 Stellenbosch Workout 23 For Time: 21-15-9 reps

Lateral Barbell Burpee
Hang Power Clean & Jerk - 40kg		 9m 23s
Performed as RX
Lourens De Villiers 11/20/2020 None Workout 21 21-15-9

Lateral Barbell Burpee
Hang Power Clean and Jerk (40kg)		 8m 40s
Performed as RX
Greg Segui 11/19/2020 Premier Martial Arts/Grand River CrossFit 11/19/2020 6 rounds for time
6 Deadlifts 185/115lbs
8 Ab rollouts
10 Jumps over bar

Post time!
 5m 40s
Performed as RX
Jonathan Schabruch 11/19/2020 Sheepdog CrossFit Linchpin Test 7 4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145		 10m 15s
Workout Scaled
Jen Priestman 11/19/2020 Premier Martial Arts/Grand River CrossFit 11/19/2020 6 rounds for time
6 Deadlifts 185/115lbs
8 Ab rollouts
10 Jumps over bar

Post time!
 7m 06s
Performed as RX
Scott Anderson 11/19/2020 Sheepdog CrossFit None 5 rounds for time of:
max rep Row Calories, 1 min
Turkish Get-ups, 50/35 lbs

Each round complete a total of 40 reps or calories.

Example:
If you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
 31m 03s
Workout Scaled
Sheryl Ferris-Little 11/19/2020 Premier Martial Arts/Grand River CrossFit 11/19/2020 6 rounds for time
6 Deadlifts 185/115lbs
8 Ab rollouts
10 Jumps over bar

Post time!
 10m 30s
Workout Scaled
Darren Madill 11/19/2020 Premier Martial Arts/Grand River CrossFit 11/19/2020 6 rounds for time
6 Deadlifts 185/115lbs
8 Ab rollouts
10 Jumps over bar

Post time!
 7m 27s
Performed as RX
Daniel Qualmann 11/19/2020 Sheepdog CrossFit Linchpin Test 7 4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145		 17m 13s
Workout Scaled
Chris Torrence 11/19/2020 Farm Fitness Limitless Team of 3

AMRAP 7:00
70 Cal Row
Max Clean & Jerk 135/95

Rest 3:00

AMRAP 6:00
60 Cal Row
Max Power Snatch 115/75

Rest 3:00

AMRAP 5:00
50 Cal Row
Max Thrusters 95/65

(One work, two rest. Divide rowing and reps however teams choose)		 121 reps
Performed as RX
Sam Torrence 11/19/2020 Farm Fitness Limitless Team of 3

AMRAP 7:00
70 Cal Row
Max Clean & Jerk 135/95

Rest 3:00

AMRAP 6:00
60 Cal Row
Max Power Snatch 115/75

Rest 3:00

AMRAP 5:00
50 Cal Row
Max Thrusters 95/65

(One work, two rest. Divide rowing and reps however teams choose)		 121 reps
Performed as RX
Eli Hines 11/19/2020 Farm Fitness Limitless Team of 3

AMRAP 7:00
70 Cal Row
Max Clean & Jerk 135/95

Rest 3:00

AMRAP 6:00
60 Cal Row
Max Power Snatch 115/75

Rest 3:00

AMRAP 5:00
50 Cal Row
Max Thrusters 95/65

(One work, two rest. Divide rowing and reps however teams choose)		 121 reps
Workout Scaled
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