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Athlete Date Sort Location Workout Name Description Results
Willem van Lingen 10/02/2020 Stellenbosch Workout 3 Sets: 6

- 3 x Hang Squat clean + Front squat - 30Kg - 50Kg
(Reps must be unbroken; Bar may not touch ground)
- Rest while adding weights

Sets: 4

- 400m Run for time
- Rest 2min between runs		 6 rounds 0 reps
Performed as RX
Greg Segui 10/01/2020 Premier Martial Arts/Grand River CrossFit 10/01/2020 4 rounds for time:
400m Run or Row
10 KB swings 50/35lbs
10 Box Jumps 24/20"

Post time!
 12m 22s
Performed as RX
Jonathan Schabruch 10/01/2020 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.		 26 rounds 22 reps
Performed as RX
Scott Anderson 10/01/2020 Sheepdog CrossFit None 3 Partner Team:

30 minute AMRAP:
P1 - Row 250m
P2 - max reps of alt. Burpee KB snatch @ 55#
P3 - rest

Switch after each row		 209 reps
Performed as RX
Paul Greenhalgh 10/01/2020 Premier Martial Arts/Grand River CrossFit 10/01/2020 4 rounds for time:
400m Run or Row
10 KB swings 50/35lbs
10 Box Jumps 24/20"

Post time!
 12m 10s
Performed as RX
Laurie Hines 10/01/2020 Premier Martial Arts/Grand River CrossFit 10/01/2020 4 rounds for time:
400m Run or Row
10 KB swings 50/35lbs
10 Box Jumps 24/20"

Post time!
 13m 19s
Workout Scaled
Daniel Qualmann 10/01/2020 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.		 16 rounds 16 reps
Performed as RX
Eric H 10/01/2020 Farm Fitness Another Panic Breathing For Time (with a 2 Partner Team
400-300-200-100 meter Run
Partner Kettlebell Rack Hold (55#x2)

Each partner completes the designated running distance before moving to the next round.

5 Burpee penalty for each drop of kettlebells. If KB are dropped, running must stop until picked back up.		 11m 11s
Performed as RX
Chris Torrence 10/01/2020 Farm Fitness Another Panic Breathing For Time (with a 2 Partner Team
400-300-200-100 meter Run
Partner Kettlebell Rack Hold (55#x2)

Each partner completes the designated running distance before moving to the next round.

5 Burpee penalty for each drop of kettlebells. If KB are dropped, running must stop until picked back up.		 11m 11s
Performed as RX
Sam Torrence 10/01/2020 Farm Fitness Another Panic Breathing For Time (with a 2 Partner Team
400-300-200-100 meter Run
Partner Kettlebell Rack Hold (55#x2)

Each partner completes the designated running distance before moving to the next round.

5 Burpee penalty for each drop of kettlebells. If KB are dropped, running must stop until picked back up.		 10m 46s
Performed as RX
Kyle Reedy 10/01/2020 Farm Fitness Another Panic Breathing For Time (with a 2 Partner Team
400-300-200-100 meter Run
Partner Kettlebell Rack Hold (55#x2)

Each partner completes the designated running distance before moving to the next round.

5 Burpee penalty for each drop of kettlebells. If KB are dropped, running must stop until picked back up.		 10m 46s
Performed as RX
Greg Segui 09/30/2020 Premier Martial Arts/Grand River CrossFit 09/30/2020 3 rounds for time:
21 Deadlifts 135/95lbs
15 Bar facing burpees
9 SA DB Snatches 50/35lbs

Post time!
 9m 10s
Performed as RX
Nyree Segui 09/30/2020 Premier Martial Arts/Grand River CrossFit 09/30/2020 3 rounds for time:
21 Deadlifts 135/95lbs
15 Bar facing burpees
9 SA DB Snatches 50/35lbs

Post time!
 9m 30s
Performed as RX
Valerie Blyleven 09/30/2020 Premier Martial Arts/Grand River CrossFit 09/30/2020 3 rounds for time:
21 Deadlifts 135/95lbs
15 Bar facing burpees
9 SA DB Snatches 50/35lbs

Post time!
 10m 58s
Workout Scaled
Jonathan Schabruch 09/30/2020 Sheepdog CrossFit None Deadlift
1-1-1-1-1-1-1		 315-335-355-365-375-365-355 lbs
Performed as RX
Scott Anderson 09/30/2020 Sheepdog CrossFit Prison Workout 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Burpees
Walk 25m		 23m 20s
Performed as RX
Paul Greenhalgh 09/30/2020 Premier Martial Arts/Grand River CrossFit 09/30/2020 3 rounds for time:
21 Deadlifts 135/95lbs
15 Bar facing burpees
9 SA DB Snatches 50/35lbs

Post time!
 10m 04s
Performed as RX
Toni Smith 09/30/2020 Premier Martial Arts/Grand River CrossFit 09/30/2020 3 rounds for time:
21 Deadlifts 135/95lbs
15 Bar facing burpees
9 SA DB Snatches 50/35lbs

Post time!
 8m 44s
Performed as RX
Steve Matteson 09/30/2020 PilotFit 777s 7 rounds:
7 deadlift - body weight
7 decline push-ups
7 pull-ups		 10m 05s
Performed as RX
Laurie Hines 09/30/2020 Premier Martial Arts/Grand River CrossFit 09/30/2020 3 rounds for time:
21 Deadlifts 135/95lbs
15 Bar facing burpees
9 SA DB Snatches 50/35lbs

Post time!
 10m 33s
Workout Scaled
Gretchen P 09/30/2020 Sheepdog CrossFit None 6x6
deadlifts
rows
cleans
front squats
back squats

12 min AMRAP
5 headcutters
20 step ups

6x30/30
rows

then
Prison Walk
24:25		 60m 00s
Performed as RX
Daniel Qualmann 09/30/2020 Sheepdog CrossFit None Deadlift
1-1-1-1-1-1-1		 315-335-355-365-375-385-365 lbs
Performed as RX
Eric H 09/30/2020 Farm Fitness Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 9 rounds 8 reps
Performed as RX
Chris Torrence 09/30/2020 Farm Fitness Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 9 rounds 6 reps
Performed as RX
Eli Hines 09/30/2020 Farm Fitness Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 7 rounds 09 reps
Performed as RX
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