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Athlete Date Sort Location Workout Name Description Results
Eli Hines 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		 242 reps
Workout Scaled
Kyle Reedy 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		 227 reps
Workout Scaled
Michelle Couture 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 18 reps
Workout Scaled
Andy Adams 10/08/2020 None None 2 Rounds for time of:
25 Chest-to-bar pull-ups
25 GHD Sit-ups
25 Burpee Box Jump Overs, 24"/20"		 16m 24s
Performed as RX
Lourens De Villiers 10/08/2020 None Workout 2 Split Jerk: (40kg)
Weighted Pull-Up: (Strict)
AMRAP in 12 min
(start at 1 each, then 2 each, then 3 each until 12min is up)

Got to 9 reps of each		 12m 00s
Performed as RX
Greg Segui 10/07/2020 Premier Martial Arts/Grand River CrossFit 10/07/2020 Push Jerk

3-3-3-3-3-3-3

Post load!
 125 lbs
Performed as RX
Fiona Alford 10/07/2020 Premier Martial Arts/Grand River CrossFit 10/07/2020 Push Jerk

3-3-3-3-3-3-3

Post load!
 105 lbs
Performed as RX
Jonathan Schabruch 10/07/2020 Sheepdog CrossFit None For time:
15 Dumbbell Thrusters
200m Shuttle Sprint (50x4)
12 Dumbbell Thrusters
200m Shuttle Sprint (50x4)
9 Dumbbell Thrusters
200m Shuttle Sprint (50x4)

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 4m 35s
Performed as RX
Charles Drake 10/07/2020 Sheepdog CrossFit None Row 2 mins for Cals
Thrusters @95
Row 2 mins for Cals
Snatches @95
Row 2 mins for Cals
Squat snatches @95		 141 reps
Performed as RX
Scott Anderson 10/07/2020 Sheepdog CrossFit CrossFit.com 140214 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squat cleans.

Add all reps to calories for each row and post sum to comments.		 139 reps
Performed as RX
Paul Greenhalgh 10/07/2020 Premier Martial Arts/Grand River CrossFit 10/07/2020 Push Jerk

3-3-3-3-3-3-3

Post load!
 200 lbs
Performed as RX
Joshua Crews 10/07/2020 Sheepdog CrossFit CrossFit.com 140214 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squat cleans.

Add all reps to calories for each row and post sum to comments.		 165 reps
Performed as RX
Sheryl Ferris-Little 10/07/2020 Premier Martial Arts/Grand River CrossFit 10/07/2020 Push Jerk

3-3-3-3-3-3-3

Post load!
 100 lbs
Performed as RX
Steve Matteson 10/07/2020 PilotFit Turn it Over 4 Rounds
.15 on Treadmill
250 m. Row
15 Wallball
15 Kettlebell
 15m 56s
Performed as RX
Gretchen P 10/07/2020 Sheepdog CrossFit None 9K:
3000m assault bike
3000m row
3000m ski erg		 30m 00s
Performed as RX
Eric H 10/07/2020 Farm Fitness None 5 Person Team

Row 5000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower, each person must complete the following three stations:

Station 1**:
5 Pull-Ups
10 Dead Lifts @ 135#
15 Sit-Ups

Station 2**:
5 Power Cleans @ 135#
10 Push-Ups

Station 3**:
5 Toes to Bar		 22m 01s
Performed as RX
Chris Torrence 10/07/2020 Farm Fitness None 5 Person Team

Row 5000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower, each person must complete the following three stations:

Station 1**:
5 Pull-Ups
10 Dead Lifts @ 135#
15 Sit-Ups

Station 2**:
5 Power Cleans @ 135#
10 Push-Ups

Station 3**:
5 Toes to Bar		 22m 01s
Performed as RX
Eli Hines 10/07/2020 Farm Fitness None 5 Person Team

Row 5000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower, each person must complete the following three stations:

Station 1**:
5 Pull-Ups
10 Dead Lifts @ 135#
15 Sit-Ups

Station 2**:
5 Power Cleans @ 135#
10 Push-Ups

Station 3**:
5 Toes to Bar		 22m 01s
Performed as RX
Kyle Reedy 10/07/2020 Farm Fitness None 5 Person Team

Row 5000m For Time, in 20 Stroke Increments*

*Teams receive 1 rower, each person may only row 20 strokes at a time.
**Before you get back in line for the rower, each person must complete the following three stations:

Station 1**:
5 Pull-Ups
10 Dead Lifts @ 135#
15 Sit-Ups

Station 2**:
5 Power Cleans @ 135#
10 Push-Ups

Station 3**:
5 Toes to Bar		 22m 01s
Performed as RX
Willem van Lingen 10/07/2020 Stellenbosch Workout 5 4 Rounds: 4min per round

- Min 1: 200m Run
- Min 2: 12 x Ring dips (Scaled -Box dips)
- Min 3: 20 x Kettlebell swings to overhead - 16 Kg
- Min 4: Rest

Project Run: For time
- 400m (Rest 1min)
- 800m (Rest 2min
- 400m (Rest 1min)
- 200m (Rest 1min)
- 200m
 27m 56s
Performed as RX
Michelle Couture 10/07/2020 Premier Martial Arts/Grand River CrossFit 10/07/2020 Push Jerk

3-3-3-3-3-3-3

Post load!
 45 lbs
Performed as RX
Andy Adams 10/07/2020 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 26m 35s
Performed as RX
Greg Segui 10/06/2020 Premier Martial Arts/Grand River CrossFit None Front Squat Complex
1 Pausing Front Squat + 1 Front Squat = 1 rep
2-2-2-2-2-2

Post heaviest load!
 155 lbs
Performed as RX
Jonathan Schabruch 10/06/2020 Sheepdog CrossFit None 3 Intervals, each for time of:
10 Overhead Squats, 65% 1RM
10 Ring Dips
500m row

*Rest 3-5 minutes between each		 7m 47s
Performed as RX
Charles Drake 10/06/2020 Sheepdog CrossFit None Alt EMOM x16min

1) KB Goblet Step Ups x6ea (50/35)(24/20)
2) KB SA Low Row x8ea
3) KB SA Deadlift x8ea
4) Mountain Climbers x20ea
5-minute transition

AMRAP x6min
2-4-6-8
Double DB Push Press (50/35)
Toes to Bar

3min Rest

AMRAP 6min
2-4-6-8
Double DB Hang Clean & Jerks (50/35)
Pull-Ups
 12 rounds 30 reps
Performed as RX
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