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Athlete Date Sort Location Workout Name Description Results
Charles Drake 10/13/2020 Sheepdog CrossFit None Alt EMOM x 20min

1) Kneeling SA DB OH Press x8ea
2) 5 Strict Pull-Ups (10 Double Ring Rows)
3) 10 Ring Straight Leg Raises (10 Ring Knee Raises/10 Lying SL Raises)
4) 15 Double DB Floor Press
5) 10 Double DB Hang Snatches

5 Rounds (Every round is 2min with 1min rest after each round)
200m Run
10 Double DB Thrusters (50/35)
MAX Toes to Bar

* score is total number of T2B
 43 reps
Performed as RX
Paul Greenhalgh 10/13/2020 Premier Martial Arts/Grand River CrossFit 10/13/2020 "Evil EMOM"
10min EMOM
10 Thrusters 75/45lbs odd minutes
20 KB Swings 50/35lbs even minutes

Post total rounds. Perfect score is 10. If you can't complete number of reps in the minute take next minute off, subtracting from your score.		 10 rounds 0 reps
Performed as RX
Toni Smith 10/13/2020 Premier Martial Arts/Grand River CrossFit 10/13/2020 "Evil EMOM"
10min EMOM
10 Thrusters 75/45lbs odd minutes
20 KB Swings 50/35lbs even minutes

Post total rounds. Perfect score is 10. If you can't complete number of reps in the minute take next minute off, subtracting from your score.		 10 rounds 0 reps
Performed as RX
Gretchen P 10/13/2020 Sheepdog CrossFit None 3 mile run: 9:11 pace 27m 39s
Performed as RX
Daniel Qualmann 10/13/2020 Sheepdog CrossFit None 3 Rounds for time (or not) of:
100 Single-unders
25 Wallball Shots, 20/14
7 Front Squat, 55% of 1RM		 13m 23s
Performed as RX
Eric H 10/13/2020 Farm Fitness Black Kiss 5 rounds of:

Clean (power) x 15 Reps @ 115 Pounds
Sit-up (floor) x 30 Reps		 11m 43s
Performed as RX
Chris Torrence 10/13/2020 Farm Fitness Black Kiss 5 rounds of:

Clean (power) x 15 Reps @ 115 Pounds
Sit-up (floor) x 30 Reps		 13m 15s
Performed as RX
Eli Hines 10/13/2020 Farm Fitness Black Kiss 5 rounds of:

Clean (power) x 15 Reps @ 115 Pounds
Sit-up (floor) x 30 Reps		 12m 34s
Performed as RX
Kyle Reedy 10/13/2020 Farm Fitness Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 53s
Performed as RX
Michelle Couture 10/13/2020 Premier Martial Arts/Grand River CrossFit 10/13/2020 "Evil EMOM"
10min EMOM
10 Thrusters 75/45lbs odd minutes
20 KB Swings 50/35lbs even minutes

Post total rounds. Perfect score is 10. If you can't complete number of reps in the minute take next minute off, subtracting from your score.		 7 rounds 0 reps
Workout Scaled
Andy Adams 10/13/2020 Sheepdog CrossFit None 3 Rounds for time (or not) of:
100 Single-unders
25 Wallball Shots, 20/14
7 Front Squat, 55% of 1RM		 9m 20s
Performed as RX
Jonathan Schabruch 10/12/2020 Sheepdog CrossFit None EMOM 30 minutes of:
1 Power Snatch		 165 lbs
Performed as RX
Charles Drake 10/12/2020 Sheepdog CrossFit None 1) E90sec x 7.5min (5 rounds)
4 Back Squats

2) AMRAP x10min
10 Goblet Squats (70/50)
20 Russian KB Swings (70/50)
30 DUBs (60 SU)

5min Rest

AMRAP x10min
15cal Row
12 Ring Dips
9 Burpees Over Rower
 8 rounds 37 reps
Performed as RX
Charles Drake 10/12/2020 Sheepdog CrossFit None 1) Alt EMOM x16min

1) 12 KB Deadlift (AHAP)
2) 8 DB L-Sit Press (AHAP)
3) 8 2DB Lateral Lunges (R) -use same weight as L-sit
4) 8 2DB Lateral Lunges (L) -use same weight as L-sit

2) 15min AMRAP
400m Run
30 American KB Swings (50/35)
20 Wall Ball Sit Ups

Accessory (2-3 sets)
15 Ring Face Pulls
20 Alt V-Ups
 3 rounds 400 reps
Performed as RX
Scott Anderson 10/12/2020 Sheepdog CrossFit None 50 burpee pullups
50 4ct flutterkicks
50 4ct mountain climbers
50 situps		 17m 09s
Performed as RX
Steve Matteson 10/12/2020 PilotFit 55s 55 shoulder to overhead (45 lbs)

then:

10 burpee over box; 1 pull-up
9 burpee over box; 2 pull-up
8 burpee over box; 3 pull-up
7 burpee over box; 4 pull-up
6 burpee over box; 5 pull-up
5 burpee over box; 6 pull-up
4 burpee over box; 7 pull-up
3 burpee over box; 8 pull-up
2 burpee over box; 9 pull-up
1 burpee over box; 10 pull-up

Then:

55 walking lunges		 16m 31s
Performed as RX
Gretchen P 10/12/2020 Sheepdog CrossFit None 6x30/30
Rope pull
Press with KB 42 lbs
OH ball slam with 20 lbs
Plank with KB drag, 35 lbs
Pallof Press with 24 lb KB
Rest		 30m 00s
Performed as RX
Eric H 10/12/2020 Farm Fitness None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute		 14 rounds 12 reps
Performed as RX
Chris Torrence 10/12/2020 Farm Fitness None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute		 15 rounds 14 reps
Performed as RX
Eli Hines 10/12/2020 Farm Fitness None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute		 15 rounds 14 reps
Performed as RX
Willem van Lingen 10/12/2020 Stellenbosch Workout 7 4 Rounds: 3min cap per round

- 12 Over-Unders - Used pvc pipe on 60cm Box
- 12 Back Rack Lunges - 35Kg Barbell

Project Run:

15min - max distance (2.6km) 		26m 09s
Performed as RX
Lourens De Villiers 10/12/2020 None Workout 4 4 Rounds: 3min cap per round

- 12 Over-Unders - Used pvc pipe on 60cm Box
- 12 Back Rack Lunges - 40Kg Barbell

Project Run:

15min - max distance (2.8km) 		25m 00s
Performed as RX
Scott Anderson 10/11/2020 Sheepdog CrossFit None Two partner Team
Alternate movements for 30 minutes:
50 Air Squats
40 KB Swings 55#
30 Push Press 95#
20 Burpees
10 Strict Pullups		 4 rounds 138 reps
Performed as RX
Scott Anderson 10/11/2020 Sheepdog CrossFit None Bench Press 3-3-3-3 215-225-235-225 lbs
Performed as RX
Andy Adams 10/11/2020 Sheepdog CrossFit None Bench
Lbs. reps
135. 20
185. 12
225. 10
255. 5
275. 2
300. No rep
225. 10 / 7 / 5
Row 1600m 6:14		 6m 14s
Performed as RX
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