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Athlete Date Sort Location Workout Name Description Results
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
Gretchen P 11/01/2020 Sheepdog CrossFit None 40 pull-ups
40 sit-ups
40 burpees
40 triceps extensions
40 push-ups
 30m 00s
Performed as RX
Jonathan Schabruch 10/31/2020 Sheepdog CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 9m 01s
Performed as RX
Charles Drake 10/31/2020 Sheepdog CrossFit None 10mins WU to 75% of Snatch

Every 3 mins for 12 mins

1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch

3 Rounds For time (20min Cap)
10 Overhead Squats (115/85)
10 Box Jump Overs (24/20)
10 Thrusters (115/85)
10 toes to Bar
2 Rope Climbs		 08m 49s
Performed as RX
Charles Drake 10/31/2020 Sheepdog CrossFit None Partner workout!!

30min AMRAP

*2000m row buy in*

100 double dB deadlifts
80 pull ups
60 box jumps
40 toes to bar
20 Synchronized burpees
10 handstand push ups		 1 rounds 295 reps
Performed as RX
Gretchen P 10/31/2020 Sheepdog CrossFit None 20 min
5 min EMOM
25 KB swings
5 min EMOM
12 planking KB drags
5 min EMOM
20 sit-ups
5 min EMOM
Planks		 20m 00s
Performed as RX
Richard Howell 10/31/2020 Sheepdog CrossFit None 6250 m Row 25m 37s
Performed as RX
Lourens De Villiers 10/30/2020 None Workout 12 5 Rounds (35min time cap):

6x Clean and Jerk (60kg)
9x Strict Pull Ups
400m run		 27m 00s
Workout Scaled
Eric H 10/30/2020 Farm Fitness None 2 Partner Team WOD:
One person runs 200m while the other works on the following :

100 Wallballs @ 20#
75 Situps w/20# MedBall
50 Thrusters @ 45#
25 Knees to Elbow		 11m 45s
Performed as RX
Eli Hines 10/30/2020 Farm Fitness None Team of 3:

One person runs 200m, one person holds a plank, while the other works on the following:

150 Wallballs @ 20#
110 Situps w/20# MedBall
75 Thrusters @ 45#
40 Knees to Elbow

Rotate after every run		 20m 00s
Performed as RX
Chris Torrence 10/30/2020 Farm Fitness None Team of 3:

One person runs 200m, one person holds a plank, while the other works on the following:

150 Wallballs @ 20#
110 Situps w/20# MedBall
75 Thrusters @ 45#
40 Knees to Elbow

Rotate after every run		 20m 00s
Performed as RX
karyn baxter 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 5m 34s
Performed as RX
Scott Anderson 10/30/2020 Sheepdog CrossFit None 30 Pullups
30 KB Swings 50#
30 Thrusters 95#
30 one-arm KB snatch (15 each arm) 50#
30 HR Pushups
30 Box Jumps 24"
30 Wallballs
30 SDHP 95#		 19m 53s
Performed as RX
Jonathan Schabruch 10/30/2020 Sheepdog CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 23m 10s
Performed as RX
Valerie Blyleven 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 6m 35s
Workout Scaled
Joshua Crews 10/30/2020 Sheepdog CrossFit None 30 Pullups
30 KB Swings 50#
30 Thrusters 95#
30 one-arm KB snatch (15 each arm) 50#
30 HR Pushups
30 Box Jumps 24"
30 Wallballs
30 SDHP 95#		 15m 53s
Performed as RX
Toni Smith 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 4m 41s
Performed as RX
Michelle Couture 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 5m 21s
Workout Scaled
Laurie Hines 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 5m 20s
Workout Scaled
Willem van Lingen 10/30/2020 None Workout 15 5 Rounds (35min time cap):

6x Clean and Jerk (55kg)
9x Strict Pull Ups
400m run		 24m 42s
Workout Scaled
Charles Drake 10/30/2020 Sheepdog CrossFit None Partner HALLOWOD

For time (40 mins)

Every 5mins 13 Burpees (Performed at the same time with Partner)

Buy in 1031m row

Every 5 mins 13 synchronized burpees

4 Rounds
30 Deadlifts (185/125)
60 DB ALT Snatches (50/35)

Into 2 Rounds
70 DU (140 SU)
40 Double DB Walking Lunges (50/35)
*DBs held down by side		 43m 52s
Performed as RX
Gretchen P 10/30/2020 Sheepdog CrossFit None 8x30/30
Battle Ropes
Step ups
KB farmer carry, 50 m
Deadball slams		 30m 00s
Performed as RX
Kyle Reedy 10/29/2020 Farm Fitness None 3 Rounds
1 minute Air Squats
1 minute Push Ups
1 minute Sit Ups
1 minute Jumping Jacks (3ct)
1 minute REST		 329 reps
Performed as RX
Eli Hines 10/29/2020 Farm Fitness None 3 Rounds
1 minute Air Squats
1 minute Push Ups
1 minute Sit Ups
1 minute Jumping Jacks (3ct)
1 minute REST		 467 reps
Performed as RX
Jonathan Schabruch 10/29/2020 Sheepdog CrossFit None Back Squat
2-2-2-2-2-2-2		 275-275-285-285-285-285-285 lbs
Performed as RX
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