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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 10/26/2020 Premier Martial Arts/Grand River CrossFit 10/26/2020 Power Clean
5-5-3-3-3-1-1-1

Post load!
 115 lbs
Performed as RX
Valerie Blyleven 10/26/2020 Premier Martial Arts/Grand River CrossFit 10/26/2020 Power Clean
5-5-3-3-3-1-1-1

Post load!
 110 . lbs
Performed as RX
Jen Priestman 10/26/2020 Premier Martial Arts/Grand River CrossFit 10/26/2020 Power Clean
5-5-3-3-3-1-1-1

Post load!
 115 lbs
Performed as RX
Charles Drake 10/26/2020 Sheepdog CrossFit None
10mins WU to 75% of Jerk

1) Every 3 mins for 12 mins
3 Split Jerks
3 Box Jumps (Adding Height each round)

2) AMRAP x 15mins
9 Thrusters (135/95)
12 Hand Release Push Ups
12 Pull Ups
9 Burpee Box Jump Overs (24/20)		 04 rounds 33 reps
Performed as RX
Charles Drake 10/26/2020 Sheepdog CrossFit None
10mins WU to 75% of Jerk

1) Every 3 mins for 12 mins
3 Split Jerks
3 Box Jumps (Adding Height each round)

2) AMRAP x 15mins
9 Thrusters (135/95)
12 Hand Release Push Ups
12 Pull Ups
9 Burpee Box Jump Overs (24/20)		 04 rounds 33 reps
Performed as RX
Charles Drake 10/26/2020 Sheepdog CrossFit None E2mom for 10 minutes

KB gorilla rows 8each arm(AHAP)

Remaining time: max hollow body hold

14 min AMRAP

20 cal assault bike/500m row
30 suitcase reverse lunges(50/35)
20 double KB front rack squats(50/35)
10 push ups

Rest 7min

14 min AMRAP
400m run
30 DB deadlifts(50/35)
20 pull ups
10 double dumbbell push Jerks		 5 rounds 425 reps
Performed as RX
Scott Anderson 10/26/2020 Sheepdog CrossFit None 2 rounds:
25 burpees
50m walking lunges
25 calorie row
50m farmer carry 50# DBs
25 calorie row
150 single under jump ropes
 22m 29s
Performed as RX
Paul Greenhalgh 10/26/2020 Premier Martial Arts/Grand River CrossFit 10/26/2020 Power Clean
5-5-3-3-3-1-1-1

Post load!
 216 lbs
Performed as RX
Toni Smith 10/26/2020 Premier Martial Arts/Grand River CrossFit 10/26/2020 Power Clean
5-5-3-3-3-1-1-1

Post load!
 110 lbs
Performed as RX
Sheryl Ferris-Little 10/26/2020 Premier Martial Arts/Grand River CrossFit 10/26/2020 Power Clean
5-5-3-3-3-1-1-1

Post load!
 122 lbs
Performed as RX
Steve Matteson 10/26/2020 PilotFit 7th Heaven 7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees
 11m 55s
Workout Scaled
Daniel Qualmann 10/26/2020 Sheepdog CrossFit None 2 rounds:
25 burpees
50m walking lunges
25 calorie row
50m farmer carry 50# DBs
25 calorie row
150 single under jump ropes
 27m 47s
Performed as RX
Eric H 10/26/2020 Farm Fitness Marina Bay 4 Rounds of:
PICK TWO of the following for time
400m Run
500m Row
1000m Bike
* Rest 3:00 After Each Round *

Athletes may choose any combination of two movements for time. This will play to the tune of Boat Race and each round should be a sprint. Athletes may choose to complete the same couplet each round or mix it up every time.the options are endless and so is the fitness!		 25m 02s
Performed as RX
Eric H 10/26/2020 Farm Fitness Rainbow Falls 5.4 Mile Hike

Navigate 5.4 miles of treacherous terrain with an elevation increase of 1685 feet to achieve a total elevation of 4285 Feet. All while conquering rough and rugged terrain over boulder fields, extruded tree roots, steep and narrow corridors, raging rivers under two sketchy foot bridges, fallen trees, slick rocks and mucky soil.

 2h 33m 00s
Performed as RX
Chris Torrence 10/26/2020 Farm Fitness Rainbow Falls 5.4 Mile Hike

Navigate 5.4 miles of treacherous terrain with an elevation increase of 1685 feet to achieve a total elevation of 4285 Feet. All while conquering rough and rugged terrain over boulder fields, extruded tree roots, steep and narrow corridors, raging rivers under two sketchy foot bridges, fallen trees, slick rocks and mucky soil.

 2h 33m 00s
Performed as RX
Willem van Lingen 10/26/2020 Stellenbosch Workout 13 Strength: 4 x Sets of:

5x Bench Press: 60kg
5x Deadlift: 90kg



 4 rounds 0 reps
Performed as RX
Lourens De Villiers 10/26/2020 None Workout 10 Strength - 4 x Sets of

5x Bench Press: 60kg
5x Deadlift: 90kg		 4 rounds 10 reps
Performed as RX
Jonathan Schabruch 10/24/2020 Sheepdog CrossFit None 35-25-15 reps, for time of:
Wall Ball, 20/14 lbs
Burpee		 8m 37s
Performed as RX
Gretchen P 10/24/2020 Sheepdog CrossFit None 4 mile run 36m 52s
Performed as RX
Greg Segui 10/23/2020 Premier Martial Arts/Grand River CrossFit 10/23/2020 10min AMRAP:
10 Wall Balls 20/14lbs
30 Double Unders

Post rounds & reps!
 9 rounds 1 reps
Performed as RX
Nyree Segui 10/23/2020 Premier Martial Arts/Grand River CrossFit 10/23/2020 10min AMRAP:
10 Wall Balls 20/14lbs
30 Double Unders

Post rounds & reps!
 8 rounds 0 reps
Performed as RX
Valerie Blyleven 10/23/2020 Premier Martial Arts/Grand River CrossFit 10/23/2020 10min AMRAP:
10 Wall Balls 20/14lbs
30 Double Unders

Post rounds & reps!
 8 rounds 0 reps
Performed as RX
Jonathan Schabruch 10/23/2020 Sheepdog CrossFit None For time & load:
8 Power Cleans
8 Bent Over Rows
8 Front Squats
8 Shoulder-to-Overhead

Rest 1:30 then perform the complex with 7 reps of each movement.
Rest 1:30 then perform the complex with 6 reps of each movement.
Rest 1:30 then perform the complex with 5 reps of each movement.
*Weight choice is dictated by your weakest movement.		 135 lbs
Performed as RX
Scott Anderson 10/23/2020 Sheepdog CrossFit Scott's Birthday WOD For Time:
Buy in 10 Bench Press @ BW

5 Rounds:
10 Thrusters @ 75#
24 Burpees
Row 355m

Cash out 43 (Age) 4-ct Flutterkicks		 28m 55s
Performed as RX
karyn baxter 10/23/2020 Premier Martial Arts/Grand River CrossFit 10/23/2020 10min AMRAP:
10 Wall Balls 20/14lbs
30 Double Unders

Post rounds & reps!
 6 rounds 6 reps
Performed as RX
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