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Athlete Date Sort Location Workout Name Description Results
Nyree 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 56s
Performed as RX
Valerie Blyleven 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!
 7m 00s
Performed as RX
Jonathan Schabruch 10/21/2020 Sheepdog CrossFit None 7 Rounds for time (or not) of:
7 Ring Dips, strict
7 Knees-to-elbows, strict

7 Rounds for time (or not) of:
7 Kettlebell Swings, 70/53
7 Burpees

*Rest 3 minutes between workouts.		 11m 12s
Performed as RX
Scott Anderson 10/21/2020 Sheepdog CrossFit None 2 partner team workout:
10 rounds:
10 thrusters 95#
10 pullups
Run 400m

One partner does all thrusters, next does pullups, etc. Keep alternating...		 29m 05s
Performed as RX
Richard Howell 10/21/2020 Sheepdog CrossFit None Row 5000 m 20m 04s
Performed as RX
Paul Greenhalgh 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!
 4m 41s
Performed as RX
karyn baxter 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 12s
Workout Scaled
Joshua Crews 10/21/2020 Sheepdog CrossFit None In Teams of 2
10 RFT:

10 Thrusters @ 95#
10 Pull-Ups
400 Meter Run

(Round 1, Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meter. Round 2, alternate, with Partner B leading off, etc.)		 29m 00s
Performed as RX
Toni Smith 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 23s
Performed as RX
Laurie Hines 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!
 6m 33s
Workout Scaled
Gretchen P 10/21/2020 Sheepdog CrossFit None 5x5
Heavy GB squats with 44 lbs

20 min AMRAP
100 m. shuttle run
6 Squats
6 push presses with DBs, 20 lbs
12 lunges with DBs, 20 lbs
100 m shuttle run with DBs, 20 lbs		 9 rounds 0 reps
Performed as RX
Daniel Qualmann 10/21/2020 Sheepdog CrossFit None 7 Rounds for time (or not) of:
7 Ring Dips, strict
7 Knees-to-elbows, strict

7 Rounds for time (or not) of:
7 Kettlebell Swings, 70/53
7 Burpees

*Rest 3 minutes between workouts.		 22m 08s
Workout Scaled
Eric H 10/21/2020 Farm Fitness None This is a relay style workout completed in teams of 3 with team member 1 starting on the row; team member 2 starting on the burpees and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their row. The team should aim to complete as many reps in 16 minutes of the following:

400m row
Alternating burpees then 5 med ball squats (20#)
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.		 59 reps
Performed as RX
Chris Torrence 10/21/2020 Farm Fitness None This is a relay style workout completed in teams of 3 with team member 1 starting on the row; team member 2 starting on the burpees and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their row. The team should aim to complete as many reps in 16 minutes of the following:

400m row
Alternating burpees then 5 med ball squats (20#)
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.		 59 reps
Performed as RX
Willem van Lingen 10/21/2020 Stellenbosch Workout 11 In 4 Minutes:

16 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

In 3 Minutes:

12 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

In 2 Minutes:

9 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

Total Reps:
37 x Jumping Chest to bar Pullups
50 x Sumo Deadlift High Pulls

 87 reps
Workout Scaled
Andy Adams 10/21/2020 Sheepdog CrossFit None In Teams of 2
10 RFT:

10 Thrusters @ 95#
10 Pull-Ups
400 Meter Run

(Round 1, Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meter. Round 2, alternate, with Partner B leading off, etc.)		 29m 00s
Performed as RX
Andy Adams 10/21/2020 Sheepdog CrossFit Clean jerk None 205 lbs
Performed as RX
Lourens De Villiers 10/21/2020 None Workout 8 In 4 Minutes:

16 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

In 3 Minutes:

12 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

In 2 Minutes:

9 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

Total Reps:
37 x Muscle ups on Bar
62 x Sumo Deadlift High Pulls

 9m 00s
Performed as RX
Greg Segui 10/20/2020 Premier Martial Arts/Grand River CrossFit 10/20/2020 Back Squat
3-3-3-3-3-3-3

Post load!
 205 lbs
Performed as RX
Nyree Segui 10/20/2020 Premier Martial Arts/Grand River CrossFit 10/20/2020 Back Squat
3-3-3-3-3-3-3

Post load!
 160 lbs
Performed as RX
Jonathan Schabruch 10/20/2020 Sheepdog CrossFit None Overhead Squat
9-7-5-3-1		 155-165-175-185-205 lbs
Performed as RX
Charles Drake 10/20/2020 Sheepdog CrossFit None 15min AMRAP

500m Row
15 Burpees to Target
12 Chest to Bar Pull-Ups (Pull Ups/18 Ring Rows)

5min Rest

15min AMRAP

400m Run
18 Double DB/KB Deadlifts
6 Strict HSPU (12 Pike Push Ups)
 7 rounds 493 reps
Performed as RX
Scott Anderson 10/20/2020 Sheepdog CrossFit None 20 minute AMRAP:
5 Deadlifts 185#
7 toe to bar
10 burpees		 10 rounds 2 reps
Performed as RX
Paul Greenhalgh 10/20/2020 Premier Martial Arts/Grand River CrossFit 10/20/2020 Back Squat
3-3-3-3-3-3-3

Post load!
 280 lbs
Performed as RX
Joshua Crews 10/20/2020 Sheepdog CrossFit None 20 minute AMRAP:
5 Deadlifts 185#
7 toe to bar
10 burpees		 12 rounds 18 reps
Performed as RX
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