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Athlete Date Sort Location Workout Name Description Results
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
Laurie Hines 10/20/2020 Premier Martial Arts/Grand River CrossFit 10/20/2020 Back Squat
3-3-3-3-3-3-3

Post load!
 95 lbs
Performed as RX
Eric H 10/20/2020 Farm Fitness None 2 Partner Team

5 Rounds:
1 minute Wall-Balls @ 20#
1 minute Knees to Elbow
1 minute Box Jumps @ 24"
1 minute Push Press @ 75#
1 minute Row Calories
1 minute Rest

Partners alternate working every 30 seconds.		 710 reps
Performed as RX
Chris Torrence 10/20/2020 Farm Fitness None 2 Partner Team

5 Rounds:
1 minute Wall-Balls @ 20#
1 minute Knees to Elbow
1 minute Box Jumps @ 24"
1 minute Push Press @ 75#
1 minute Row Calories
1 minute Rest

Partners alternate working every 30 seconds.		 657 reps
Performed as RX
Eli Hines 10/20/2020 Farm Fitness None 2 Partner Team

5 Rounds:
1 minute Wall-Balls @ 20#
1 minute Knees to Elbow
1 minute Box Jumps @ 24"
1 minute Push Press @ 75#
1 minute Row Calories
1 minute Rest

Partners alternate working every 30 seconds.		 710 reps
Performed as RX
Michelle Couture 10/20/2020 Premier Martial Arts/Grand River CrossFit 10/20/2020 Back Squat
3-3-3-3-3-3-3

Post load!
 95 lbs
Performed as RX
Andy Adams 10/20/2020 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		 11 rounds 11 reps
Performed as RX
Greg Segui 10/19/2020 Premier Martial Arts/Grand River CrossFit 10/19/2020 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 sit-ups
9 KB swings 50/35lbs

1min Rest between
Post total reps
 190 reps
Performed as RX
Valerie Blyleven 10/19/2020 Premier Martial Arts/Grand River CrossFit 10/19/2020 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 sit-ups
9 KB swings 50/35lbs

1min Rest between
Post total reps
 166 reps
Workout Scaled
Teresa Culver 10/19/2020 Premier Martial Arts/Grand River CrossFit 10/19/2020 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 sit-ups
9 KB swings 50/35lbs

1min Rest between
Post total reps
 228 reps
Performed as RX
Jonathan Schabruch 10/19/2020 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		 19 rounds 8 reps
Performed as RX
Paul Greenhalgh 10/19/2020 Premier Martial Arts/Grand River CrossFit 10/19/2020 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 sit-ups
9 KB swings 50/35lbs

1min Rest between
Post total reps
 226 reps
Performed as RX
Toni Smith 10/19/2020 Premier Martial Arts/Grand River CrossFit 10/19/2020 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 sit-ups
9 KB swings 50/35lbs

1min Rest between
Post total reps
 187 reps
Performed as RX
Laurie Hines 10/19/2020 Premier Martial Arts/Grand River CrossFit 10/19/2020 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 sit-ups
9 KB swings 50/35lbs

1min Rest between
Post total reps
 200 reps
Workout Scaled
Gretchen P 10/19/2020 Sheepdog CrossFit None 10-8-6-4-2-2-4-6-8-10
Cleans at 65 lbs
Snatches at 25 lbs
Bear Crawl
Pull-ups
Bench press		 30m 00s
Performed as RX
Gretchen P 10/19/2020 Sheepdog CrossFit None Gym
 30m 00s
Performed as RX
Sam Torrence 10/19/2020 Farm Fitness None 7 Rounds
21,18,15,12,9,6,3

Air Squats
Knees to Elbow (Honest)
Ring Push-ups		 10m 38s
Performed as RX
Eli Hines 10/19/2020 Farm Fitness None 7 Rounds
21,18,15,12,9,6,3

Air Squats
Knees to Elbow (Honest)
Ring Push-ups		 10m 02s
Performed as RX
Kyle Reedy 10/19/2020 Farm Fitness None 7 Rounds
21,18,15,12,9,6,3

Air Squats
Knees to Elbow (Honest)
Ring Push-ups		 16m 45s
Performed as RX
Willem van Lingen 10/19/2020 Stellenbosch Workout 10 - Lumberjack 20 20 Deadlifts (125/85Kg)
Run 400m
20 KB swings (32/24Kg)
Run 400m
20 Overhead Squats (52.5/35Kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20/12.5Kg each)
Run 400m		 30m 59s
Workout Scaled
Lourens De Villiers 10/19/2020 None Workout 7 - Lumberjack 20 20 Deadlifts (125/85Kg)
Run 400m
20 KB swings (32/24Kg)
Run 400m
20 Overhead Squats (52.5/35Kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20/12.5Kg each)
Run 400m		 29m 00s
Workout Scaled
Lourens De Villiers 10/19/2020 None Workout 6 For Time: 5 Rounds

5 Front Squats - 60Kg
30 Seconds Front Squat hold
10 DB Hang Split Clean - 12.5Kg		 8m 40s
Performed as RX
Charles Drake 10/18/2020 Sheepdog CrossFit None PARTNER WOD- For Time (40min Cap)

Buy in: 200 DUBs (400 SU)

2 Rounds
400m Run Together
40 Power Snatches (135/95)
30 Handstand Push Ups
20 Double DB Devils Press (50/35)
Cash Out: 50cal Assault Bike (70cal Row)
 25m 52s
Performed as RX
Charles Drake 10/18/2020 Sheepdog CrossFit None Running Clock

0:00-15:00

AMRAP
40 Double DB Deadlifts (50/35)
20 Double DB Push Press
10 Double DB Hang Snatches
2 Rope Climbs (4 Rope Pull-Ups)

15:00-20:00
REST

20:00-35:00
21-15-9
Cals On Bike (if on rower add 5cals)
Wall Balls (20/14)
Chest to Bar
Wall Ball V-Ups		 153 reps
Performed as RX
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