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Athlete Date Sort Location Workout Name Description Results
Greg Segui 11/11/2020 Premier Martial Arts/Grand River CrossFit None 12min Time Cap
1 Deadlift 135/95
5 Burpees

Add 1 deadlift each round until timer sounds!

Post total reps!
 251 reps
Performed as RX
Nyree Segui 11/11/2020 Premier Martial Arts/Grand River CrossFit None 12min Time Cap
1 Deadlift 135/95
5 Burpees

Add 1 deadlift each round until timer sounds!

Post total reps!
 198 reps
Performed as RX
Valerie Blyleven 11/11/2020 Premier Martial Arts/Grand River CrossFit None 12min Time Cap
1 Deadlift 135/95
5 Burpees

Add 1 deadlift each round until timer sounds!

Post total reps!
 158 reps
Performed as RX
Jonathan Schabruch 11/11/2020 Sheepdog CrossFit None Front Squat 5-5-5-5-5 205-215-220-215-215 lbs
Performed as RX
Jen Priestman 11/11/2020 Premier Martial Arts/Grand River CrossFit None 12min Time Cap
1 Deadlift 135/95
5 Burpees

Add 1 deadlift each round until timer sounds!

Post total reps!
 174 reps
Performed as RX
Charles Drake 11/11/2020 Sheepdog CrossFit None Hero WOD Matt 16 DB Style (30min Cap)

16 DB Deadlifts (50/35)
16 DB Hang Power Cleans (50/35)
16 DB Push Press (50/35)
800m Run
16 DB Deadlifts (50/35)
16 DB Hang Power Cleans (50/35)
16 DB Push Press (50/35)
800m Run
16 DB Deadlifts (50/35)
16 DB Hang Power Cleans (50/35)
16 DB Push Press (50/35)
800m Run
 18m 26s
Performed as RX
Toni Smith 11/11/2020 Premier Martial Arts/Grand River CrossFit None 12min Time Cap
1 Deadlift 135/95
5 Burpees

Add 1 deadlift each round until timer sounds!

Post total reps!
 193 reps
Performed as RX
Steve Matteson 11/11/2020 PilotFit 4 Rounds in Tyler's Garage 4 - 1 min. Rounds for Total Reps
Dumbbell thrusters - 15 lbs.
Pushups
Box jump
Kettlebell swings
1 min. rest
 351 reps
Performed as RX
Gretchen P 11/11/2020 Sheepdog CrossFit None 6x6
Cleans at 65 lbs
50 single ropes

4x10
Goblet squats heavy
10 jumping split squats

6 rounds:
100 f sled push with 150 lbs
20 russian twists		 30m 00s
Performed as RX
Eric H 11/11/2020 Farm Fitness None Amrap 7 minutes of:
25 Double-unders
10 Burpees		 4 rounds 32 reps
Performed as RX
Eric H 11/11/2020 Farm Fitness None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 15 rounds 3 reps
Performed as RX
Chris Torrence 11/11/2020 Farm Fitness None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 13 rounds 4 reps
Performed as RX
Chris Torrence 11/11/2020 Farm Fitness None Amrap 7 minutes of:
25 Double-unders
10 Burpees		 4 rounds 25 reps
Workout Scaled
Eli Hines 11/11/2020 Farm Fitness None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 15 rounds 3 reps
Performed as RX
Eli Hines 11/11/2020 Farm Fitness None Amrap 7 minutes of:
25 Double-unders
10 Burpees		 4 rounds 3 reps
Performed as RX
Tyler Grant 11/11/2020 PilotFit 4 Rounds in Tyler's Garage 4 - 1 min. Rounds for Total Reps
Dumbbell thrusters - 15 lbs.
Pushups
Box jump
Kettlebell swings
1 min. rest
 356 reps
Performed as RX
Willem van Lingen 11/11/2020 Stellenbosch Workout 20 5 Rounds For Time:

200m Medicine Ball (MB) Bear Hug (BH) Carry (20lbs)
10 x MB BH Squats (20lbs)
10 x MB Power Clean (20lbs)

 13m 46s
Performed as RX
Lourens De Villiers 11/11/2020 None Workout 17 5 Rounds, no rest:

200m Medicine Ball (MB) Bear Hug (BH) Carry ()
10 MB BH Squats ()
10 MB Power Clean ()

 14m 30s
Performed as RX
Nyree Segui 11/10/2020 Premier Martial Arts/Grand River CrossFit None Box Squats
3-3-3-3-3-3-3

Post heaviest load!
 145 lbs
Performed as RX
Jonathan Schabruch 11/10/2020 Sheepdog CrossFit None Run 1.5 miles 9m 27s
Performed as RX
Jen Priestman 11/10/2020 Premier Martial Arts/Grand River CrossFit None Box Squats
3-3-3-3-3-3-3

Post heaviest load!
 135 lbs
Performed as RX
Charles Drake 11/10/2020 Sheepdog CrossFit None Strength skill:
10min EMOM

A. 6 KB hang snatch 53/35
B. 5 push press + 5 bent over row (125)

WOD: 17 min cap

3-6-9-12-9-6-3
Deadlifts 185/125
Hand release pushups
Box jumps 24/20		 09m 01s
Performed as RX
Toni Smith 11/10/2020 Premier Martial Arts/Grand River CrossFit None Box Squats
3-3-3-3-3-3-3

Post heaviest load!
 135 lbs
Performed as RX
Darren Madill 11/10/2020 Premier Martial Arts/Grand River CrossFit None Box Squats
3-3-3-3-3-3-3

Post heaviest load!
 175 lbs
Performed as RX
Eric H 11/10/2020 Farm Fitness Mac and Cheese Teams of 2

With a 30:00 Clock
Alternating :90 Windows
A) In a :90 Window
15 Box Jump Overs (24,20)
10 TTB
Max Assault Bike Calories in remaining time
THEN
B) REST for :90

3-2-1-GO..Athlete one will begin their :90 window, completing 15 Box Jump Overs and 10 TTB. At the completion of the TTB, Athlete one will complete as many calories on the assault bike in remaining time. Directly at the :90 mark Athlete two will begin their round of reps while athlete one rests, continue to complete this cycle until the 30:00 mark. Score will be total number of calories completed by both partners.		 61 reps
Performed as RX
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