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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 10/23/2020 Sheepdog CrossFit None 2 partner team workout:
30 rounds:
10 calorie row
10 overhead lunges 75#

Partners alternate rounds		 35m 01s
Performed as RX
Joshua Crews 10/23/2020 Sheepdog CrossFit Anderson Birthday WOD For time:

10 Bench Press @ Bodyweight

Then...
5 rounds of:
10 Thrusters, 75#
24 Burpees
355m Row

Then...
45 4-count flutter kicks		 24m 23s
Performed as RX
Sheryl Ferris-Little 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!
 10 rounds 2 reps
Workout Scaled
Steve Matteson 10/23/2020 PilotFit 13 Min. Amrap with rower 13 Min. AMRAP
250 m. row (every 25 m. + 1 rep)
10 Box jump
15 Kettlebell swing		 6 rounds 12 reps
Performed as RX
Laurie Hines 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!
 10 rounds 5 reps
Workout Scaled
Gretchen P 10/23/2020 Sheepdog CrossFit None 8 rounds 30/30
KB suitcase carry at 52 lbs
power row
KB suitcase carry at 52 lbs
power ski		 32m 00s
Performed as RX
Daniel Qualmann 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.		 115# lbs
Performed as RX
Chris Torrence 10/23/2020 Farm Fitness Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 7 rounds 10 reps
Performed as RX
Eli Hines 10/23/2020 Farm Fitness Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 7 rounds 02 reps
Performed as RX
Kyle Reedy 10/23/2020 Farm Fitness Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 5 rounds 0 reps
Performed as RX
Willem van Lingen 10/23/2020 Stellenbosch Workout 12 16 Minutes AMRAP:

Round:
20 x Double unders
15 x Pushups
10 x Inverted Ring Rows

Project Run:
5 Sets:
60 Seconds Sprint - 300m
60 Seconds Rest		 6 rounds 45 reps
Workout Scaled
Andy Adams 10/23/2020 Sheepdog CrossFit None 2 partner team workout:
30 rounds:
10 calorie row
10 overhead lunges 75#

Partners alternate rounds		 26m 06s
Performed as RX
Lourens De Villiers 10/23/2020 None Workout 9 16 Minutes AMRAP:

Round:
20 x Double unders
15 x Pushups
10 x Inverted Ring Rows

Project Run:
3 Sets:
Sprint - 200m
60 Seconds Rest		 8 rounds 0 reps
Performed as RX
Nyree Segui 10/22/2020 Premier Martial Arts/Grand River CrossFit 10/22/2020 Front Squat 10-8-6-4-2
Shoulder Press 10-8-6-4-2
Deadlift 10-8-6-4-2

Post loads!

 145,70,215 lbs
Performed as RX
Jonathan Schabruch 10/22/2020 Sheepdog CrossFit None In teams of 3, complete as many rounds as possible in 20 minutes of:

8 X 10m Shuttle Sprints

Partners rotate through, each completing 8 shuttle sprints when it is their turn.		 41 rounds 0 reps
Performed as RX
Charles Drake 10/22/2020 Sheepdog CrossFit None Alt EMOM x30min

1) 10/8 Assault Bike Cals
2) 10 SA DB Thrusters (50/35)
3) 6ea SA OH DB Walking Lunges (50/35)
4) 30yd Suitcase Carry (50/35)
5) 6ea SA DB Hollow Hold DB Chest Press (50/35)
6) Rest		 28m 50s
Performed as RX
Scott Anderson 10/22/2020 Sheepdog CrossFit None 2 partner team workout:
30 rounds:
10 calorie row
10 overhead lunges 75#

Partners alternate rounds		 42m 21s
Performed as RX
Eric H 10/22/2020 Farm Fitness None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-Ups		 17m 33s
Performed as RX
Chris Torrence 10/22/2020 Farm Fitness None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-Ups		 20m 58s
Performed as RX
Eli Hines 10/22/2020 Farm Fitness None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-Ups		 18m 41s
Performed as RX
Kyle Reedy 10/22/2020 Farm Fitness None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-Ups		 23m 31s
Performed as RX
Michelle Couture 10/22/2020 Premier Martial Arts/Grand River CrossFit 10/22/2020 Front Squat 10-8-6-4-2
Shoulder Press 10-8-6-4-2
Deadlift 10-8-6-4-2

Post loads!

 FS 10x35 - 8x45lbs - 6x55lbs - 4x70lbs - 2x75lbs - 2x80lbs lbs
lbs
SP 10x35lbs - 8x35lbs - 6x35lbs - 4x35lbs - 2x37lbs - 2x40lbs - 2x42lbs lbs
lbs
DL 10x65lbs - 8x75lbs - 6x85lbs - 4x105lbs - 2x125lbs - 1x135lbs lbs
Performed as RX
Andy Adams 10/22/2020 Sheepdog CrossFit None In teams of 3, complete as many rounds as possible in 20 minutes of:

8 X 10m Shuttle Sprints

Partners rotate through, each completing 8 shuttle sprints when it is their turn.		 41 rounds 0 reps
Performed as RX
Braden Adams 10/22/2020 Sheepdog CrossFit None Amrap 20 minutes of:
3 Dumbbell Clean & Jerks
5 Pull-ups
7 Push-ups
9 Air Squats

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 14 rounds 8 reps
Workout Scaled
Greg Segui 10/21/2020 Premier Martial Arts/Grand River CrossFit 10/21/2020 21-15-9
Power Snatch 75/45lbs
Box Jumps 24"/20"

Post time!
 5m 52s
Performed as RX
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