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Athlete Date Sort Location Workout Name Description Results
Toni Smith 09/24/2020 Premier Martial Arts/Grand River CrossFit None Sumo-deadlift
5-5-3-3-1
2x10 @ 60% of 1 rep

Post loads!
 205 lbs
Performed as RX
Sheryl Ferris-Little 09/24/2020 Premier Martial Arts/Grand River CrossFit None Sumo-deadlift
5-5-3-3-1
2x10 @ 60% of 1 rep

Post loads!
 215 lbs
Performed as RX
Darren Madill 09/24/2020 Premier Martial Arts/Grand River CrossFit None Sumo-deadlift
5-5-3-3-1
2x10 @ 60% of 1 rep

Post loads!
 335 lbs
Performed as RX
Daniel Qualmann 09/24/2020 Sheepdog CrossFit None For time (or not):
10 Rope Climbs, 15 ft.
10 Back Squats, 65% 1RM
10m Handstand Walk
10 Ring Muscle-ups
10 Back Squats, 65% 1RM
10m Handstand Walk
10 Bar Muscle-ups
10 Back Squats, 65% 1RM
10m Handstand Walk		 26m 09s
Workout Scaled
Eric H 09/24/2020 Farm Fitness Elevating Nancy For Time:
400m Run
21 OHS (75,55)
400m Run
18 OHS (95,65)
400m Run
15 OHS (115,85)
400m Run
12 OHS (135,95)
400m Run
9 OHS (155,105)		 23m 17s
Workout Scaled
Chris Torrence 09/24/2020 Farm Fitness None 17 min cap Partner WOD

100-KB Swings
100-Push-ups
100-Sit-ups
100-Jump Squats
*with remaining time do partner burpees and record reps.		 140 reps
Performed as RX
Eli Hines 09/24/2020 Farm Fitness None 17 min cap Partner WOD

100-KB Swings
100-Push-ups
100-Sit-ups
100-Jump Squats
*with remaining time do partner burpees and record reps.		 140 reps
Performed as RX
Kyle Reedy 09/24/2020 Farm Fitness Elevating Nancy For Time:
400m Run
21 OHS (75,55)
400m Run
18 OHS (95,65)
400m Run
15 OHS (115,85)
400m Run
12 OHS (135,95)
400m Run
9 OHS (155,105)		 29m 18s
Workout Scaled
Andy Adams 09/24/2020 Sheepdog CrossFit None FT

Row 500M
50 Wall balls
50 Pushups
50 Situp
50 Pullups
50 Back extensions
50 Dips
20 Turkish getups 35KB		 28m 16s
Performed as RX
Greg Segui 09/23/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP:
6 Power Snatch 75/45lbs
8 Push ups
10 Lunges

Post rounds & reps!
 11 rounds 1 reps
Performed as RX
Nyree Segui 09/23/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP:
6 Power Snatch 75/45lbs
8 Push ups
10 Lunges

Post rounds & reps!
 11 rounds 6 reps
Performed as RX
Valerie Blyleven 09/23/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP:
6 Power Snatch 75/45lbs
8 Push ups
10 Lunges

Post rounds & reps!
 11 rounds 0 reps
Workout Scaled
Jonathan Schabruch 09/23/2020 Sheepdog CrossFit None For time:
10 x 100m Sprints		 2m 37s
Performed as RX
Charles Drake 09/23/2020 Sheepdog CrossFit None 1) Every 2 mins for 10 mins

3 Snatch Balances (If members feel confident with weight they can add on)
5 mins add to 70% of Snatch

Every 90s for 7.5 mins
1 Hang Squat Snatch
1 Squat Snatch

2)3 Rounds For time (8 min Cap)
10 Hang Power Snatches (115/85)
5 Ring Dips
200m run
*Should be an all-out sprint at the end!!
 5m 41s
Performed as RX
Scott Anderson 09/23/2020 Sheepdog CrossFit None On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

135-lb. deadlift, 85-lb. clean, 55-lb. snatch
215-lb. deadlift, 125-lb. clean, 75-lb. snatch		 216 reps
Performed as RX
Toni Smith 09/23/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP:
6 Power Snatch 75/45lbs
8 Push ups
10 Lunges

Post rounds & reps!
 11 rounds 0 reps
Performed as RX
Laurie Hines 09/23/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP:
6 Power Snatch 75/45lbs
8 Push ups
10 Lunges

Post rounds & reps!
 9 rounds 2 reps
Workout Scaled
Darren Madill 09/23/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP:
6 Power Snatch 75/45lbs
8 Push ups
10 Lunges

Post rounds & reps!
 9 rounds 13 reps
Performed as RX
Gretchen P 09/23/2020 Sheepdog CrossFit None 5 x 20/20
Singles
Banded Shoulder Drivers
Sandbag Shuttle Runs

then 6x30/20
1:2 KB Clean/Squat
1-arm Racked Step-Ups
H2H KB Swings
Mountain Climbers
Inverted Ring Rows
 30m 00s
Performed as RX
Chris Torrence 09/23/2020 Farm Fitness Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 22m 23s
Performed as RX
Eli Hines 09/23/2020 Farm Fitness Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 21m 07s
Performed as RX
Kyle Reedy 09/23/2020 Mad Dog Fitness None 5 ROUNDS for time.

21 Double Sunders (DU) or 63 Singles.
15 Box Jumps (BJ), 24/20 in
9 Burpees
 19m 00s
Performed as RX
Nyree Segui 09/22/2020 Premier Martial Arts/Grand River CrossFit None "Dirt Nap"
3 rounds for time
12 Hang squat cleans 95/65lbs
12 Lateral burpees

Post time!
 6m 09s
Performed as RX
Valerie Blyleven 09/22/2020 Premier Martial Arts/Grand River CrossFit None "Dirt Nap"
3 rounds for time
12 Hang squat cleans 95/65lbs
12 Lateral burpees

Post time!
 5m 50s
Workout Scaled
Jonathan Schabruch 09/22/2020 Sheepdog CrossFit None 3 Intervals, each for time of:
30 Wallball Shots, 20/14
15 Dumbbell Clean & Jerks, 50# DBs

*Rest 3 minutes between each		 7m 34s
Performed as RX
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