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Athlete Date Sort Location Workout Name Description Results
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
Jen Priestman 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!
 7m 20s
Performed as RX
Charles Drake 09/22/2020 Sheepdog CrossFit None ALT EMOM x 30

1) 12/10 Cal Row
2) 12 Pistol Squats (12 FWD Lunges)
3) 15 Wall Ball V-Ups (20/14)
4) 15 Wall Balls (20/14)
5) 20 Wall Ball Walking Lunges (20/14)
6) Rest

Accessory (3 Sets)
-DB/KB SL RDL x 10ea
-20s Chin up Hang (Chin is over the bar)
 28m 03s
Performed as RX
Charles Drake 09/22/2020 Sheepdog CrossFit None BB Warm-up

5 Above Knee Muscle Clean + 5 Strict Press
4 Above Knee Power Clean + 4 Thruster
3 Above Knee Clean + 3 Jerk

10 Minutes to warm-up to 60% on Pause Above Knee Clean + Jerk w/ Pause in Dip

-then

Every 2.5 Minutes for 15 Minutes

Pause Above Knee Clean + Jerk w/ Pause in Dip
60%x3x6

Every 2.5 Minutes for 15 Minutes
1) Dips x6
2) Ring Row x15
3) Weighted Sit-ups x10

For Completion (complete in as few sets as possible)
1) 100 BB Curls
2) 100 Banded Tricep Pushdowns
 165 lbs
Performed as RX
Scott Anderson 09/22/2020 Sheepdog CrossFit None Two partner Team:

3 Rounds:
30 wallballs
15 DB clean and jerks 2x50#DB

Each partner completes a full round while the other rests. Alternate until each partner completes 3 individual rounds.
 22m 34s
Performed as RX
Richard Howell 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		 9m 09s
Performed as RX
Paul Greenhalgh 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 49s
Performed as RX
Sheryl Ferris-Little 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!
 9m 15s
Performed as RX
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