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Athlete Date Sort Location Workout Name Description Results
Charles Drake 10/18/2020 Sheepdog CrossFit None BB Warm-up

5 Strict Press
4 Push Press
3 Power Jerks
2 Drop to Split (bar behind neck)
1 Split Jerk


10 Minutes to warm-up to 70% on Jerk w/ Pause in Dip

-then

Every 2.5 Minutes for 15 Minutes
-Jerk w/ Pause in Dip
(70%x2, 75%x2)x3

10 Minutes to warm-up to 75% on Sumo Deadlift

-then

Every 3 Minutes for 15 Minutes
1) Sumo Deadlift
75%x5x5
2) DB Walking Lunge x12		 145-165 (70 @ 75%) lbs
235 DL lbs
Performed as RX
Gretchen P 10/18/2020 Sheepdog CrossFit None 3 mile run 27m 00s
Performed as RX
Jonathan Schabruch 10/17/2020 Sheepdog CrossFit None 10 intervals of:
30 seconds of 4 count mountain climbers
30 seconds of rest
 137 reps
Performed as RX
Charles Drake 10/17/2020 Sheepdog CrossFit None E4MOM x16min

6 Chin Ups (weighted, Ecc, or 8 BB foot assist)
12 DB Step Ups (AHAP)
20 Plank Shoulder Taps


For Time (20min Cap)-
W/ PartnerBuy-in: 1000m Row
100 DB Walking Lunges
100 Toes to Bar
100 Burpee Box Jumps		 19m 50s
Performed as RX
Valerie Blyleven 10/16/2020 Premier Martial Arts/Grand River CrossFit 10/16/2020 4 rounds for time
5 Ground to overhead 75/55lbs
10 Floor wipers 75/55
15 lateral hops over bar

Compare to Oct 2, 2015
Post time!
 4m 51s
Performed as RX
Jen Priestman 10/16/2020 Premier Martial Arts/Grand River CrossFit 10/16/2020 4 rounds for time
5 Ground to overhead 75/55lbs
10 Floor wipers 75/55
15 lateral hops over bar

Compare to Oct 2, 2015
Post time!
 4m 07s
Performed as RX
Charles Drake 10/16/2020 Sheepdog CrossFit None 10min Warm Up to 75% of Push Press

E2MOM x 8min
6 Push Press
10 DB Bent Over Reverse Fly

E2min for 5 rounds (*1min Rest between rounds)
2 Rope Climbs
4 Devils Press (50/35)
Max Reps for Hang Clean & Jerks (135/95)
(working towards 50 reps hang clean & jerks)		 15m 47s
Performed as RX
Scott Anderson 10/16/2020 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 38s
Performed as RX
Paul Greenhalgh 10/16/2020 Premier Martial Arts/Grand River CrossFit 10/16/2020 4 rounds for time
5 Ground to overhead 75/55lbs
10 Floor wipers 75/55
15 lateral hops over bar

Compare to Oct 2, 2015
Post time!
 3m 33s
Performed as RX
Sheryl Ferris-Little 10/16/2020 Premier Martial Arts/Grand River CrossFit 10/16/2020 4 rounds for time
5 Ground to overhead 75/55lbs
10 Floor wipers 75/55
15 lateral hops over bar

Compare to Oct 2, 2015
Post time!
 4m 25s
Performed as RX
Steve Matteson 10/16/2020 PilotFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 31m 07s
Performed as RX
Gretchen P 10/16/2020 Sheepdog CrossFit None 10 min consistent KB moves

then
4x
100 m row
6 squats jumps
30 sec goblet squat hold
30 sec goblet squats
30 sec bw squats		 20m 00s
Performed as RX
Eric H 10/16/2020 Farm Fitness None 15 minute partner AMRAP:

Partner A:
Run 200m

Partner B:
10 Hanging Power Cleans @ 65#
10 Front Squats @ 65#

*When one partner finishes the run, they pick up where the other left off		 19 rounds 11 reps
Performed as RX
Chris Torrence 10/16/2020 Farm Fitness None 15 minute partner AMRAP:

Partner A:
Run 200m

Partner B:
10 Hanging Power Cleans @ 65#
10 Front Squats @ 65#

*When one partner finishes the run, they pick up where the other left off		 16 rounds 1 reps
Performed as RX
Eli Hines 10/16/2020 Farm Fitness None 15 minute partner AMRAP:

Partner A:
Run 200m

Partner B:
10 Hanging Power Cleans @ 65#
10 Front Squats @ 65#

*When one partner finishes the run, they pick up where the other left off		 19 rounds 11 reps
Performed as RX
Willem van Lingen 10/16/2020 Stellenbosch Workout 9 For Time: 5 Rounds

5 Front Squats - 50Kg
30 Seconds Front Squat hold
10 DB Hang Split Clean - 12.5Kg		 8m 08s
Performed as RX
Michelle Couture 10/16/2020 Premier Martial Arts/Grand River CrossFit 10/16/2020 4 rounds for time
5 Ground to overhead 75/55lbs
10 Floor wipers 75/55
15 lateral hops over bar

Compare to Oct 2, 2015
Post time!
 4m 41s
Workout Scaled
Nyree Segui 10/15/2020 Premier Martial Arts/Grand River CrossFit 10/15/2020 3x5min AMRAP's
3 Deadlifts 185/135lbs
6 Push-ups
9 V-sits

1min Rest between rounds
Post total reps!		 341 reps
Performed as RX
Valerie Blyleven 10/15/2020 Premier Martial Arts/Grand River CrossFit 10/15/2020 3x5min AMRAP's
3 Deadlifts 185/135lbs
6 Push-ups
9 V-sits

1min Rest between rounds
Post total reps!		 333 reps
Performed as RX
Jonathan Schabruch 10/15/2020 Sheepdog CrossFit None 21-15-9-6-3 reps for time of:
Deadlift, 185/135
Box Jumps, 24"/20		 4m 35s
Performed as RX
Jen Priestman 10/15/2020 Premier Martial Arts/Grand River CrossFit 10/15/2020 3x5min AMRAP's
3 Deadlifts 185/135lbs
6 Push-ups
9 V-sits

1min Rest between rounds
Post total reps!		 361 reps
Performed as RX
Charles Drake 10/15/2020 Sheepdog CrossFit None 10 Minutes to work on

BMU
Chest to Bars
Kip Swing

AMRAP x 10min
15cal Assault Bike
30 American KB Swings (50/35)
5 BMU (5 C2B/10 Pull-Ups)

4min Rest

AMRAP x 10min
20/15cal Row
40 SA DB Hang Snatches (50/35)
10 SA DB Burpees (50/35)
 5m 17s
Performed as RX
Scott Anderson 10/15/2020 Sheepdog CrossFit None 5 Rounds:
7 Squat Cleans @ 155#
21 KB Swings @ 55#
9 Burpees		 20m 42s
Performed as RX
Paul Greenhalgh 10/15/2020 Premier Martial Arts/Grand River CrossFit 10/15/2020 3x5min AMRAP's
3 Deadlifts 185/135lbs
6 Push-ups
9 V-sits

1min Rest between rounds
Post total reps!		 314 reps
Performed as RX
Joshua Crews 10/15/2020 Sheepdog CrossFit Team Hop Sock In Teams of 3, 2 Rounds:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Press
100 Barbell-Facing Burpees

Round 1 Barbell 115/85
Round 2 Barbell 95/65
30:00 Time Cap

 37m 06s
Performed as RX
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