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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 11/16/2020 Premier Martial Arts/Grand River CrossFit 11/16/2020 10 min AMRAP:
5 Power Snatches 75/45lbs
10 Front Rack Lunges

Post rounds & reps!
 9 rounds 9 reps
Performed as RX
Gretchen P 11/16/2020 Sheepdog CrossFit None Gym
25 min AMRAP
5 deadlifts at 135 lbs
10 kb snatches
15 KB swings
20 mountain climbers		 9 rounds 5 reps
Performed as RX
Sheryl Ferris-Little 11/16/2020 Premier Martial Arts/Grand River CrossFit 11/16/2020 10 min AMRAP:
5 Power Snatches 75/45lbs
10 Front Rack Lunges

Post rounds & reps!
 11 rounds 0 reps
Workout Scaled
Scott Anderson 11/15/2020 Sheepdog CrossFit None Back Squat 10-10-10 135-185-205 lbs
Performed as RX
Scott Anderson 11/15/2020 Sheepdog CrossFit None 5 Rounds:
20 Air Squat
20 Pushup
20 Situp
20 Burpee		 20m 43s
Performed as RX
Scott Anderson 11/14/2020 Sheepdog CrossFit None 2 Partner Team:

20 minute AMRAP:
P1 - Row 250m (HOME ROWER)
P2 - max reps of alt. Burpee KB snatch @ 55#

Switch after each row		 118 reps
Performed as RX
Gretchen P 11/14/2020 Sheepdog CrossFit None 2 mile run: 17:15
then
6x8
Weighted Step Overs
Burpee Step Overs
Box Jump Leaps		 30m 00s
Performed as RX
Charles Drake 11/14/2020 Sheepdog CrossFit None Partner WOD

2 Rounds

100/80 Cal Assault Bike
100 Double Unders (200 Single Unders)
80 Double DB Push Press (50/35)
60 Wall Balls (20/14)
40 Toes to Bar
200m Run Together		 33m 08s
Performed as RX
Eli Hines 11/13/2020 Farm Fitness Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 23m 00s
Performed as RX
Sam Torrence 11/13/2020 Farm Fitness Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 17m 46s
Performed as RX
Chris Torrence 11/13/2020 Farm Fitness Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 34m 37s
Performed as RX
Nyree Segui 11/13/2020 Premier Martial Arts/Grand River CrossFit None 10 rounds for time
1 Clean & Jerk 135/95
5 Push ups
15 Air Squats

Post time!		 7m 45s
Performed as RX
Scott Anderson 11/13/2020 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

12 bench presses
12 strict pull-ups

135 lb.		 7 rounds 0 reps
Performed as RX
Eric H 11/13/2020 Farm Fitness Coffland Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups		 33m 38s
Performed as RX
Valerie Blyleven 11/13/2020 Premier Martial Arts/Grand River CrossFit None 10 rounds for time
1 Clean & Jerk 135/95
5 Push ups
15 Air Squats

Post time!		 8m 54s
Workout Scaled
Jonathan Schabruch 11/13/2020 Sheepdog CrossFit None 4 rounds, each round for time, of:
15 L Arm Dumbbell Power Snatches, 50/35 lbs
15 R Arm Dumbbell Power Snatches, 50/35 lbs
15 Dumbbell Squats, 50/35 lbs

Rest 2 mins between each round.		 8m 21s
Performed as RX
Jen Priestman 11/13/2020 Premier Martial Arts/Grand River CrossFit None 10 rounds for time
1 Clean & Jerk 135/95
5 Push ups
15 Air Squats

Post time!		 7m 14s
Performed as RX
Toni Smith 11/13/2020 Premier Martial Arts/Grand River CrossFit None 10 rounds for time
1 Clean & Jerk 135/95
5 Push ups
15 Air Squats

Post time!		 6m 46s
Performed as RX
Charles Drake 11/13/2020 Sheepdog CrossFit None 1) E90sec x7.5min

2 Snatch High Pulls
2 Hang Squat Snatches

2) AMRAP x8min

15/12 Cal Row
15 Hand Release Push Ups

Rest 4min

AMRAP x8min

15 Power Snatches (115/85)
2 Legless Rope Climbs
 8 rounds 11 reps
Performed as RX
Darren Madill 11/13/2020 Premier Martial Arts/Grand River CrossFit None 10 rounds for time
1 Clean & Jerk 135/95
5 Push ups
15 Air Squats

Post time!		 7m 16s
Workout Scaled
Gretchen P 11/13/2020 Sheepdog CrossFit None 6x8
8 halos with KB
8 curls KB
8 triceps extensions KB
deadlift to reverse press with KB
150m ski		 20m 00s
Performed as RX
Steve Matteson 11/13/2020 PilotFit 3 rounds and around 3 Rounds
80 sec. work/40 sec. rest continuously
Hanging cleans and press - 95 lbs.
Dubs
Burpee over barrier		 275 reps
Performed as RX
Tyler Grant 11/13/2020 PilotFit 3 rounds and around 3 Rounds
80 sec. work/40 sec. rest continuously
Hanging cleans and press - 95 lbs.
Dubs
Burpee over barrier		 298 reps
Performed as RX
Lourens De Villiers 11/13/2020 None Workout 18 Set 1 - 2 - 3 - 4
150 - 125 - 100 - 50: Single Unders
10 - 15 - 20 - 25: Thrusters (40kg)
10 - 15 - 20 - 25: Jumping Lunges

Timed		 14m 30s
Workout Scaled
Willem van Lingen 11/13/2020 Stellenbosch Workout 21 For Time: 4 Rounds:

Round 1:
150 x Single Unders
10 x Thruster (35Kgs)
10 x Jumping Lunges

Round 2:
125 x Single Unders
15 x Thruster (35Kgs)
15 x Jumping Lunges

Round 3:
100 x Single Unders
20 x Thruster (35Kgs)
20 x Jumping Lunges

Round 4:
50 x Single Unders
25 x Thruster (35Kgs)
25 x Jumping Lunges		 15m 12s
Performed as RX
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