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Athlete Date Sort Location Workout Name Description Results
Richard Howell 10/31/2020 Sheepdog CrossFit None 6250 m Row 25m 37s
Performed as RX
Gretchen P 10/31/2020 Sheepdog CrossFit None 20 min
5 min EMOM
25 KB swings
5 min EMOM
12 planking KB drags
5 min EMOM
20 sit-ups
5 min EMOM
Planks		 20m 00s
Performed as RX
Valerie Blyleven 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 6m 35s
Workout Scaled
Jonathan Schabruch 10/30/2020 Sheepdog CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 23m 10s
Performed as RX
Charles Drake 10/30/2020 Sheepdog CrossFit None Partner HALLOWOD

For time (40 mins)

Every 5mins 13 Burpees (Performed at the same time with Partner)

Buy in 1031m row

Every 5 mins 13 synchronized burpees

4 Rounds
30 Deadlifts (185/125)
60 DB ALT Snatches (50/35)

Into 2 Rounds
70 DU (140 SU)
40 Double DB Walking Lunges (50/35)
*DBs held down by side		 43m 52s
Performed as RX
Scott Anderson 10/30/2020 Sheepdog CrossFit None 30 Pullups
30 KB Swings 50#
30 Thrusters 95#
30 one-arm KB snatch (15 each arm) 50#
30 HR Pushups
30 Box Jumps 24"
30 Wallballs
30 SDHP 95#		 19m 53s
Performed as RX
karyn baxter 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 5m 34s
Performed as RX
Joshua Crews 10/30/2020 Sheepdog CrossFit None 30 Pullups
30 KB Swings 50#
30 Thrusters 95#
30 one-arm KB snatch (15 each arm) 50#
30 HR Pushups
30 Box Jumps 24"
30 Wallballs
30 SDHP 95#		 15m 53s
Performed as RX
Toni Smith 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 4m 41s
Performed as RX
Laurie Hines 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 5m 20s
Workout Scaled
Gretchen P 10/30/2020 Sheepdog CrossFit None 8x30/30
Battle Ropes
Step ups
KB farmer carry, 50 m
Deadball slams		 30m 00s
Performed as RX
Eric H 10/30/2020 Farm Fitness None 2 Partner Team WOD:
One person runs 200m while the other works on the following :

100 Wallballs @ 20#
75 Situps w/20# MedBall
50 Thrusters @ 45#
25 Knees to Elbow		 11m 45s
Performed as RX
Chris Torrence 10/30/2020 Farm Fitness None Team of 3:

One person runs 200m, one person holds a plank, while the other works on the following:

150 Wallballs @ 20#
110 Situps w/20# MedBall
75 Thrusters @ 45#
40 Knees to Elbow

Rotate after every run		 20m 00s
Performed as RX
Eli Hines 10/30/2020 Farm Fitness None Team of 3:

One person runs 200m, one person holds a plank, while the other works on the following:

150 Wallballs @ 20#
110 Situps w/20# MedBall
75 Thrusters @ 45#
40 Knees to Elbow

Rotate after every run		 20m 00s
Performed as RX
Willem van Lingen 10/30/2020 None Workout 15 5 Rounds (35min time cap):

6x Clean and Jerk (55kg)
9x Strict Pull Ups
400m run		 24m 42s
Workout Scaled
Michelle Couture 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 5m 21s
Workout Scaled
Lourens De Villiers 10/30/2020 None Workout 12 5 Rounds (35min time cap):

6x Clean and Jerk (60kg)
9x Strict Pull Ups
400m run		 27m 00s
Workout Scaled
Greg Segui 10/29/2020 Premier Martial Arts/Grand River CrossFit 10/29/2020 3 rounds for time
10 pull-ups
15 KB Swings 50/35
20 push-ups

Post time!
 3m 27s
Performed as RX
Valerie Blyleven 10/29/2020 Premier Martial Arts/Grand River CrossFit 10/29/2020 3 rounds for time
10 pull-ups
15 KB Swings 50/35
20 push-ups

Post time!
 6m 50s
Performed as RX
Jonathan Schabruch 10/29/2020 Sheepdog CrossFit None Back Squat
2-2-2-2-2-2-2		 275-275-285-285-285-285-285 lbs
Performed as RX
Jen Priestman 10/29/2020 Premier Martial Arts/Grand River CrossFit 10/29/2020 3 rounds for time
10 pull-ups
15 KB Swings 50/35
20 push-ups

Post time!
 4m 09s
Workout Scaled
Charles Drake 10/29/2020 Sheepdog CrossFit None 10 mins work on Ring muscle ups (false grip ring rows, Ring Dips)

ALT EMOM x 28

1) 1-3 Ring Muscle Ups (2-3 False Grip Ring Rows, 2-3 Ring Dips)
2) 15 American KBS (50/35)
3) 6ea KB Goblet Step Ups (50/35)
4) 15ea Wall Ball Russian Twists (20/14)
5-7) 200m run
 23m 00s
Performed as RX
Scott Anderson 10/29/2020 Sheepdog CrossFit None 3 partner team 30 minute AMRAP:
P1: Row (every 25m = 1rep)
P2: abmat situps
P3: burpees

Switch every 2 minutes		 1293 reps
Performed as RX
Scott Anderson 10/29/2020 Sheepdog CrossFit None Front Squat 3-3-3-3 135-165-185-200 lbs
Performed as RX
Joshua Crews 10/29/2020 Sheepdog CrossFit None 3 partner team 30 minute AMRAP:
P1: Row (every 25m = 1rep)
P2: abmat situps
P3: burpees

Switch every 2 minutes		 1303 reps
Performed as RX
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