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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 11/03/2020 Premier Martial Arts/Grand River CrossFit 11/03/2020 For time:
21 Hang power cleans 95/65lbs
21 Burpees
100 Double unders
15 Hang power cleans
15 burpees
75 Double unders
9 Hang Power Cleans
9 Burpees
50 Double unders

Post time!		 12 rounds 22 reps
Performed as RX
Charles Drake 11/03/2020 Sheepdog CrossFit None E2MOM x 12min

12 Double DB Push Press (50/35)
12 Burpees over DB

Rest 3min

3 Rounds for Time (15min Cap)

400m Run
30 Pull Ups
20 Toes to Bar
 14m 27s
Performed as RX
Gretchen P 11/03/2020 Sheepdog CrossFit None Kickboxing 30m 00s
Performed as RX
Justin Lilly 11/02/2020 Home Gym None AMRAP 15 Minutes

8 Cal Air Assault Bike
8 C&J 53 KB (each arm)
8 T2B		 4 rounds 16 reps
Performed as RX
Eli Hines 11/02/2020 Farm Fitness Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 10m 27s
Performed as RX
Eric H 11/02/2020 Farm Fitness Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 10m 57s
Performed as RX
Chris Torrence 11/02/2020 Farm Fitness Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 10m 50s
Performed as RX
Willem van Lingen 11/02/2020 Stellenbosch Workout 16 For Time: Complete in any order

30 x Strict Pull-Ups
100 x Push-Ups
100 x Double Unders
800m Run		 16m 19s
Workout Scaled
Lourens De Villiers 11/02/2020 None Workout 13 For Time: Complete in any order

30 x Strict Pull-Ups
100 x Push-Ups
100 x Double Unders
800m Run		 14m 50s
Performed as RX
Jonathan Schabruch 11/02/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
21 Hollow Rocks
7 Bar Muscle-ups		 9m 34s
Performed as RX
Scott Anderson 11/02/2020 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 9 rounds 7 reps
Performed as RX
Daniel Qualmann 11/02/2020 Sheepdog CrossFit None For time:
3 x 800m run

Rest as needed.		 11m 31s
Performed as RX
Valerie Blyleven 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 7 rounds 0 reps
Performed as RX
Charles Drake 11/02/2020 Sheepdog CrossFit None 10 Minute Warm Up to 80% of Back Squat

E2MOM x10min
5 Back Squats @80%

AMRAP x10min
Climb the Ladder
3-6-9-12
Double DB Snatches (50/35)
Double DB Front Squats (50/35)
*10 Box Jumps after each round*
 5 rounds 35 reps
Performed as RX
Jen Priestman 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 9 rounds 4 reps
Performed as RX
Darren Madill 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 7 rounds 7 reps
Performed as RX
karyn baxter 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 9 rounds 2 reps
Performed as RX
Toni Smith 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 9 rounds 3 reps
Performed as RX
Kyle Reedy 11/02/2020 Farm Fitness Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 15m 21s
Performed as RX
Nyree Segui 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 7 rounds 14 reps
Performed as RX
Greg Segui 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 9 rounds 13 reps
Performed as RX
Richard Howell 11/02/2020 Sheepdog CrossFit None 6250 m Row 25m 08s
Performed as RX
Tyler Grant 11/02/2020 PilotFit 5 Rounds of Ouch 5 Rounds
10 Push press - 65 lbs
12 Box jump
14 SDHP - 65 lbs
16 Burpees
18 Kettlebell swings

 22m 00s
Performed as RX
Gretchen P 11/02/2020 Sheepdog CrossFit None Gym 30m 00s
Performed as RX
Charles Drake 11/01/2020 Sheepdog CrossFit None 10 min AMRAP

20 cals on bike
10 burpees to target
20 front elevated lunges (50/35)

Rest 5 mins

10 min AMRAP

200m run
10 ball slams (40)
20 curtsy lunges (50/35)

Rest 5 mins

50 dubs
10 SA thrusters (50) 5L, 5R
20 V-ups
 8 rounds 240 reps
Performed as RX
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