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Athlete Date Sort Location Workout Name Description Results
Greg Segui 10/28/2020 Premier Martial Arts/Grand River CrossFit 10/28/2020 12min AMRAP:
30 Double unders
20 Sit-ups
10 Back Squats 95/65lbs

Squats start from the ground
Post rounds and reps!
 7 rounds 30 reps
Performed as RX
Valerie Blyleven 10/28/2020 Premier Martial Arts/Grand River CrossFit 10/28/2020 12min AMRAP:
30 Double unders
20 Sit-ups
10 Back Squats 95/65lbs

Squats start from the ground
Post rounds and reps!
 5 rounds 36 reps
Performed as RX
Jonathan Schabruch 10/28/2020 Sheepdog CrossFit None Not for time:
40 Pull-ups, strict
30 Squat Snatch, 55-65% of 1RM
20 Deadlifts, 70% of 1RM		 18m 25s
Performed as RX
Jen Priestman 10/28/2020 Premier Martial Arts/Grand River CrossFit 10/28/2020 12min AMRAP:
30 Double unders
20 Sit-ups
10 Back Squats 95/65lbs

Squats start from the ground
Post rounds and reps!
 5 rounds 30 reps
Performed as RX
Paul Greenhalgh 10/28/2020 Premier Martial Arts/Grand River CrossFit 10/28/2020 12min AMRAP:
30 Double unders
20 Sit-ups
10 Back Squats 95/65lbs

Squats start from the ground
Post rounds and reps!
 5 rounds 15 reps
Performed as RX
karyn baxter 10/28/2020 Premier Martial Arts/Grand River CrossFit 10/28/2020 12min AMRAP:
30 Double unders
20 Sit-ups
10 Back Squats 95/65lbs

Squats start from the ground
Post rounds and reps!
 5 rounds 57 reps
Performed as RX
Joshua Crews 10/28/2020 Sheepdog CrossFit None In a 2 person team, complete the following for time:

100 Alternating single arm DB Snatches 50# DB
100 DB Hang Squat-cleans 50# DBs
100 DB Push-press 50# DBs

100 Burpees

One partner will run 200 meters while the other partner completes the DB work. Partners will switch roles, once completing the run until all 300 reps are completed. No running during the burpees, but only one partner works at a time.		 31m 13s
Performed as RX
Laurie Hines 10/28/2020 Premier Martial Arts/Grand River CrossFit 10/28/2020 12min AMRAP:
30 Double unders
20 Sit-ups
10 Back Squats 95/65lbs

Squats start from the ground
Post rounds and reps!
 7 rounds 34 reps
Workout Scaled
Taylor Redding 10/28/2020 Sheepdog CrossFit None 3 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-ups 		15m 16s
Performed as RX
Willem van Lingen 10/28/2020 Stellenbosch Workout 14 For Time:

Reps: 21 - 15 - 9

- Deficit Handstand Push-ups
- Alternating DB Snatch - 15Kg DB

Project Run:

15 minuntes (Max distance)
Result = 2.9 km 		6m 09s
Workout Scaled
Andy Adams 10/28/2020 Sheepdog CrossFit None In a 2 person team, complete the following for time:

100 Alternating single arm DB Snatches 50# DB
100 DB Hang Squat-cleans 50# DBs
100 DB Push-press 50# DBs

100 Burpees

One partner will run 200 meters while the other partner completes the DB work. Partners will switch roles, once completing the run until all 300 reps are completed. No running during the burpees, but only one partner works at a time.		 40m 00s
Performed as RX
Lourens De Villiers 10/28/2020 None Workout 11 For Time:

Reps: 21 - 15 - 9

- Deficit Handstand Push-ups
- Alternating DB Snatch - 15Kg DB

Project Run:

15 minuntes (Max distance)
Result = 2.9 km 		11m 55s
Performed as RX
Greg Segui 10/27/2020 Premier Martial Arts/Grand River CrossFit 10/27/2020 6 rounds for time
8 Ground to overhead 95/65lbs
10 Bar facing burpees

Post time!
 9m 31s
Performed as RX
Nyree Segui 10/27/2020 Premier Martial Arts/Grand River CrossFit 10/27/2020 6 rounds for time
8 Ground to overhead 95/65lbs
10 Bar facing burpees

Post time!
 11m 28s
Performed as RX
Jonathan Schabruch 10/27/2020 Sheepdog CrossFit None As a 3 person team, complete 2 rounds of:
50 Double Unders
25 Row Calories
Dumbbell Farmers Carry, 50 lbs, 50 m
25 4 Count Mountain Climbers
Walking Lunge, 50 m
25 Burpees

Each teammate starts at a different station and all work at the same time. Rotate when everyone is done at their station.		 20m 36s
Performed as RX
Paul Greenhalgh 10/27/2020 Premier Martial Arts/Grand River CrossFit 10/27/2020 6 rounds for time
8 Ground to overhead 95/65lbs
10 Bar facing burpees

Post time!
 11m 54s
Performed as RX
Sheryl Ferris-Little 10/27/2020 Premier Martial Arts/Grand River CrossFit 10/27/2020 6 rounds for time
8 Ground to overhead 95/65lbs
10 Bar facing burpees

Post time!
 15m 02s
Performed as RX
Gretchen P 10/27/2020 Sheepdog CrossFit None Kickboxing 30m 00s
Performed as RX
Eli Hines 10/27/2020 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!		 24m 23s
Performed as RX
Michelle Couture 10/27/2020 Premier Martial Arts/Grand River CrossFit 10/27/2020 6 rounds for time
8 Ground to overhead 95/65lbs
10 Bar facing burpees

Post time!
 11m 44s
Workout Scaled
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
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