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Athlete Date Sort Location Workout Name Description Results
Willem van Lingen 11/10/2020 None Workout 19 Power Snatch: 5 sets:
5 x reps per set (35kg)

 5 rounds 0 reps
Performed as RX
Lourens De Villiers 11/10/2020 None Workout 16 Power Snatch:
5 sets of 5reps

 5 rounds 5 reps
Performed as RX
Greg Segui 11/09/2020 Premier Martial Arts/Grand River CrossFit 11/09/2020 12min AMRAP:
3 Hang Power Cleans 95/65
5 Push Press 95/65
7 Back Squats 95/65

Post rounds & Reps!
 12 rounds 3 reps
Performed as RX
Nyree Segui 11/09/2020 Premier Martial Arts/Grand River CrossFit 11/09/2020 12min AMRAP:
3 Hang Power Cleans 95/65
5 Push Press 95/65
7 Back Squats 95/65

Post rounds & Reps!
 12 rounds 12 reps
Performed as RX
Valerie Blyleven 11/09/2020 Premier Martial Arts/Grand River CrossFit 11/09/2020 12min AMRAP:
3 Hang Power Cleans 95/65
5 Push Press 95/65
7 Back Squats 95/65

Post rounds & Reps!
 9 rounds 3 reps
Performed as RX
Jonathan Schabruch 11/09/2020 Sheepdog CrossFit None Amrap 7 minutes of:
25 Double-unders
10 Burpees

-Rest 5 minutes-

Amrap 7 minutes of:
7 Toes-to-bar
7 Burpees		 392 reps
Performed as RX
Jen Priestman 11/09/2020 Premier Martial Arts/Grand River CrossFit 11/09/2020 12min AMRAP:
3 Hang Power Cleans 95/65
5 Push Press 95/65
7 Back Squats 95/65

Post rounds & Reps!
 15 rounds 2 reps
Performed as RX
Charles Drake 11/09/2020 Sheepdog CrossFit None E2MOM for 30 mins

1 snatch heavy		 115, 125, 125, 125, 135, 135, 135, 135, 135(x), 135(x), 135, 135, 135(x), 135(x), 135 lbs
Performed as RX
Charles Drake 11/09/2020 Sheepdog CrossFit None 1) Weighted reverse lunge (95)
Heavy RDL

2) 12 min AMRAP

4 DB Thrusters
6 T2B
8 HR Pushups
32 Dubs (60 singles)
 5 rounds 0 reps
Performed as RX
Charles Drake 11/09/2020 Sheepdog CrossFit None Alt EMOM x 16

1) 12 goblet squats
2) 12 alt DB floor press
3) 12 Plate OH sit ups
4) Rest

16 min AMRAP

3-6-9-12-15-18-21

Pull ups
Burpee box step ups
Run 200m after each round
 07 rounds 0 reps
Performed as RX
Scott Anderson 11/09/2020 Sheepdog CrossFit None 3 partner team workout:
Row 5k
1 person rows
1 person planks (regular or switching to the sides)
1 person does 20 toe to bars

Switch places each time the 20 toe to bars are finished until the 5k is completed.		 21m 53s
Performed as RX
Laurie Hines 11/09/2020 Premier Martial Arts/Grand River CrossFit 11/09/2020 12min AMRAP:
3 Hang Power Cleans 95/65
5 Push Press 95/65
7 Back Squats 95/65

Post rounds & Reps!
 10 rounds 8 reps
Workout Scaled
Gretchen P 11/09/2020 Sheepdog CrossFit None 3x12
KB cleans
KB press
12 reverse ring rows
12 pushups
12 c row
12 c ski		 30m 00s
Performed as RX
Chris Torrence 11/09/2020 Farm Fitness None In a 3 Person Team, Row 3000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower each person must complete the following chipper sequence

Chipper**:
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups		 13m 27s
Performed as RX
Eli Hines 11/09/2020 Farm Fitness None In a 3 Person Team, Row 3000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower each person must complete the following chipper sequence

Chipper**:
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups		 13m 27s
Performed as RX
Charles Drake 11/08/2020 Sheepdog CrossFit None E8MOM for 32 minutes:

21 T2B
15 Front Squat (155/115)
9 Push Jerk (155/115)
6 SDLHP (70/50)
3 Squat Cleans (155/115)		 29m 36s
Performed as RX
Greg Segui 11/06/2020 Premier Martial Arts/Grand River CrossFit 11/06/2020 Deadlift
5-5-3-3-1-1

Post heaviest load!		 365 lbs
Performed as RX
Nyree Segui 11/06/2020 Premier Martial Arts/Grand River CrossFit 11/06/2020 Deadlift
5-5-3-3-1-1

Post heaviest load!		 205 lbs
Performed as RX
Valerie Blyleven 11/06/2020 Premier Martial Arts/Grand River CrossFit 11/06/2020 Deadlift
5-5-3-3-1-1

Post heaviest load!		 215 lbs
Performed as RX
Jonathan Schabruch 11/06/2020 Sheepdog CrossFit None Deadlift
3-3-3-3-3		 315-335-355-355-345 lbs
Performed as RX
Jen Priestman 11/06/2020 Premier Martial Arts/Grand River CrossFit 11/06/2020 Deadlift
5-5-3-3-1-1

Post heaviest load!		 225 lbs
Performed as RX
Scott Anderson 11/06/2020 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 regular push-ups

HOME ROWER		 16m 05s
Performed as RX
Richard Howell 11/06/2020 Sheepdog CrossFit None Deadlift
3-3-3-3-3		 305-310-315-320-325 lbs
Performed as RX
Paul Greenhalgh 11/06/2020 Premier Martial Arts/Grand River CrossFit 11/06/2020 Deadlift
5-5-3-3-1-1

Post heaviest load!		 335 lbs
Performed as RX
karyn baxter 11/06/2020 Premier Martial Arts/Grand River CrossFit 11/06/2020 Deadlift
5-5-3-3-1-1

Post heaviest load!		 260 lbs
Performed as RX
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