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Athlete Date Sort Location Workout Name Description Results
Braden Adams 10/11/2020 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 19 rounds 28 reps
Workout Scaled
Charles Drake 10/10/2020 Sheepdog CrossFit None 10-minute Warm-up

Partner WOD (40 min Cap)

70 reps of:
DB Power Cleans (50/35)
DB Front Squats
AB Mat Sit Ups
Cal Row
Burpees Over the Rower
Pull-UPs
Wall Balls (20/14)


Cash Out: 400m Wall Ball Run		 25m 02s
Performed as RX
Gretchen P 10/10/2020 Sheepdog CrossFit None 4 mile run on South Beach, MIA 38m 00s
Performed as RX
Greg Segui 10/09/2020 Premier Martial Arts/Grand River CrossFit None 10 EMOM:
5 Bodyweight Deadlifts
8 Push ups

Perfect score is 10 rounds!

 10 rounds 0 reps
Performed as RX
Valerie Blyleven 10/09/2020 Premier Martial Arts/Grand River CrossFit None 10 EMOM:
5 Bodyweight Deadlifts
8 Push ups

Perfect score is 10 rounds!

 10 rounds 0 reps
Performed as RX
Jonathan Schabruch 10/09/2020 Sheepdog CrossFit None 5 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

50-lb. DBs and 20-in. box		 59 reps
Performed as RX
Scott Anderson 10/09/2020 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 21 rounds 11 reps
Performed as RX
Laurie Hines 10/09/2020 Premier Martial Arts/Grand River CrossFit None 10 EMOM:
5 Bodyweight Deadlifts
8 Push ups

Perfect score is 10 rounds!

 10 rounds 0 reps
Workout Scaled
Darren Madill 10/09/2020 Premier Martial Arts/Grand River CrossFit None 10 EMOM:
5 Bodyweight Deadlifts
8 Push ups

Perfect score is 10 rounds!

 10 rounds 0 reps
Performed as RX
Daniel Qualmann 10/09/2020 Sheepdog CrossFit None EMOM 30 minutes of:
1 Power Snatch		 27 @ 115# / 3 @ 135# lbs
Performed as RX
Eric H 10/09/2020 Farm Fitness Shorty AMRAP (in a team of 5) in 20 minutes
21 Deadlifts (100/70 lb)
15 Overhead Squats (40/30 lb)
9 Thrusters (70/50 lb)		 4 rounds 88 reps
Performed as RX
Chris Torrence 10/09/2020 Farm Fitness Shorty AMRAP (in a team of 5) in 20 minutes
21 Deadlifts (100/70 lb)
15 Overhead Squats (40/30 lb)
9 Thrusters (70/50 lb)		 4 rounds 88 reps
Performed as RX
Eli Hines 10/09/2020 Farm Fitness Shorty AMRAP (in a team of 5) in 20 minutes
21 Deadlifts (100/70 lb)
15 Overhead Squats (40/30 lb)
9 Thrusters (70/50 lb)		 4 rounds 88 reps
Performed as RX
Willem van Lingen 10/09/2020 Stellenbosch Workout 6 For time:
4 Rounds:

- 10 Alternating Dumbell (DB) Step-up (DB's on shoulders) - 15Kg DB's
- 15 DB Goblet Squats
- 20 Double DB Heel Tap
- 100m DB Carry - 20 Kg DB

Project Run:
1000m at 60% 		20m 24s
Performed as RX
Andy Adams 10/09/2020 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 21 rounds 12 reps
Performed as RX
Lourens De Villiers 10/09/2020 None Workout 3 For time:
4 Rounds:

- 10 Alternating Dumbell (DB) Step-up (DB's on shoulders) - 15Kg DB's
- 15 DB Goblet Squats with 15kg DBs
- 20 Double DB Heel Tap
- 100m DB Carry - 20 Kg DB

Project Run:
1000m at 60% 		18m 30s
Performed as RX
Jonathan Schabruch 10/08/2020 Sheepdog CrossFit None 2 Rounds for time of:
25 Chest-to-bar pull-ups
25 GHD Sit-ups
25 Burpee Box Jump Overs, 24"/20"		 11m 19s
Performed as RX
Jen Priestman 10/08/2020 Premier Martial Arts/Grand River CrossFit None 8min AMRAP:
6 DB Push Jerks
8 DB Front Squats
10 Alt. Renegade rows

35/20lbs

Post rounds & reps!
 9 rounds 14 reps
Performed as RX
Charles Drake 10/08/2020 Sheepdog CrossFit None AMRAP x 25 Mins

600m row
15yd Handstand Walk (Bear Crawl)
20 Hand release Push Ups
20 total Double DB Walking Lunges (50/35) (DBs held by side)

5 min Rest

Every 3.5 mins for 14 mins (4 Rounds)
400m run
15 Toes to Bar

Or

E4MOM for 12 mins
400m run
15 T2B		 3 rounds 635 reps
Performed as RX
Paul Greenhalgh 10/08/2020 Premier Martial Arts/Grand River CrossFit None 8min AMRAP:
6 DB Push Jerks
8 DB Front Squats
10 Alt. Renegade rows

35/20lbs

Post rounds & reps!
 4 rounds 5 reps
Performed as RX
karyn baxter 10/08/2020 Premier Martial Arts/Grand River CrossFit None 8min AMRAP:
6 DB Push Jerks
8 DB Front Squats
10 Alt. Renegade rows

35/20lbs

Post rounds & reps!
 8 rounds 0 reps
Workout Scaled
Toni Smith 10/08/2020 Premier Martial Arts/Grand River CrossFit None 8min AMRAP:
6 DB Push Jerks
8 DB Front Squats
10 Alt. Renegade rows

35/20lbs

Post rounds & reps!
 9 rounds 2 reps
Performed as RX
Laurie Hines 10/08/2020 Premier Martial Arts/Grand River CrossFit None 8min AMRAP:
6 DB Push Jerks
8 DB Front Squats
10 Alt. Renegade rows

35/20lbs

Post rounds & reps!
 7 rounds 3 reps
Workout Scaled
Eric H 10/08/2020 Farm Fitness Schrute Farms OTM X 25 (5 Rounds)
1) :45 Max DB Snatches (50/35)
2) :45 Max Calorie Assault Bike
3) :45 Max Bar Muscle-Ups
4) :45 Max Slam Balls (30/20)
5) Rest		 202 reps
Workout Scaled
Chris Torrence 10/08/2020 Farm Fitness Schrute Farms OTM X 25 (5 Rounds)
1) :45 Max DB Snatches (50/35)
2) :45 Max Calorie Assault Bike
3) :45 Max Bar Muscle-Ups
4) :45 Max Slam Balls (30/20)
5) Rest		 240 reps
Workout Scaled
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