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Athlete Date Sort Location Workout Name Description Results
Gretchen P 09/06/2020 Sheepdog CrossFit None 5x3 EMOM
Arm hangs
Burpees
Sit ups with kb
Plank kb drags
Something else!
 17m 00s
Performed as RX
Jonathan Schabruch 09/05/2020 Sheepdog CrossFit None 15:00 AMRAP:
12 Low Ring Muscle-ups
36 Kettlebell Swings, 32 kg
12 Low Ring Muscle-ups
36 Sumo Deadlift High-pulls, 32 kg
12 Low Ring Muscle-ups
36 1 Arm Kb Bent Over Rows, 32 kg		 1 rounds 5 reps
Performed as RX
Charles Drake 09/05/2020 Sheepdog CrossFit None 5 Muscle Snatch + Snatch Push Press

4 Power Snatch + OHS

3 Snatch + Drop Snatch

10 Minutes to warm-up to 84% on Snatch

-then

Every 2.5 Minutes for 15 Minutes

Snatch

84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1

10 Minutes to warm-up to 80% on Front Squat

-then

Every 4 Minutes for 16 Minutes

1) Front Squat

80%x2, 87.5%x1, 95%x1, 102.5%x1

2) Nordic Leg Curl x5
 Snatch 105-135 lbs
Front squat, 195-235 failed 1st attempt at 235 lbs
Performed as RX
Charles Drake 09/05/2020 Sheepdog CrossFit None Every 6 mins for 30 mins

- Min 1 Max reps of DB Up Down to Power Clean (50/35)

- Min 2 Max Reps of DB Front Rack ALT FWD Lunges (50/35)

- Remaining 4 mins to complete 25/20 Cals on assault bike

(If on Rower 35/25)
 28m 52s
Performed as RX
Nyree Segui 09/04/2020 Premier Martial Arts/Grand River CrossFit 09/04/2020 For Time
Buy in: 25 Wall Balls 20/14lbs
followed by:
21-15-9 reps of
Kettle Bell Swings
V-sits
Box Jumps 24"/20"
Cash out: 25 Wall Balls 20/14lbs

Post time!		 9m 53s
Performed as RX
Fiona Alford 09/04/2020 Premier Martial Arts/Grand River CrossFit 09/04/2020 For Time
Buy in: 25 Wall Balls 20/14lbs
followed by:
21-15-9 reps of
Kettle Bell Swings
V-sits
Box Jumps 24"/20"
Cash out: 25 Wall Balls 20/14lbs

Post time!		 14m 32s
Workout Scaled
Jonathan Schabruch 09/04/2020 Sheepdog CrossFit None Four 90-second intervals of:
Burpees, max reps

*Rest 3 minutes between each		 129 reps
Performed as RX
Charles Drake 09/04/2020 Sheepdog CrossFit None Every 3 mins for 12 mins

5 Back Squats @ 60% with 3s Eccentric
3 Vertical Jumps

AMRAP x 12 mins

2-4-6-8-etc
Thrusters (95/65)
*200m run after every set of thrusters*		 14 rounds 0 reps
Performed as RX
Paul Greenhalgh 09/04/2020 Premier Martial Arts/Grand River CrossFit 09/04/2020 For Time
Buy in: 25 Wall Balls 20/14lbs
followed by:
21-15-9 reps of
Kettle Bell Swings
V-sits
Box Jumps 24"/20"
Cash out: 25 Wall Balls 20/14lbs

Post time!		 7m 30s
Performed as RX
karyn baxter 09/04/2020 Premier Martial Arts/Grand River CrossFit 09/04/2020 For Time
Buy in: 25 Wall Balls 20/14lbs
followed by:
21-15-9 reps of
Kettle Bell Swings
V-sits
Box Jumps 24"/20"
Cash out: 25 Wall Balls 20/14lbs

Post time!		 9m 59s
Performed as RX
Laurie Hines 09/04/2020 Premier Martial Arts/Grand River CrossFit 09/04/2020 For Time
Buy in: 25 Wall Balls 20/14lbs
followed by:
21-15-9 reps of
Kettle Bell Swings
V-sits
Box Jumps 24"/20"
Cash out: 25 Wall Balls 20/14lbs

Post time!		 8m 37s
Workout Scaled
Darren Madill 09/04/2020 Premier Martial Arts/Grand River CrossFit 09/04/2020 For Time
Buy in: 25 Wall Balls 20/14lbs
followed by:
21-15-9 reps of
Kettle Bell Swings
V-sits
Box Jumps 24"/20"
Cash out: 25 Wall Balls 20/14lbs

Post time!		 9m 04s
Performed as RX
Eric H 09/04/2020 Farm Fitness None 5 Rounds
3 Pull Ups
3 Ring Dips

5 Rounds
5 Push Press (75lbs)
5 KB Swings (53lbs)

5 Rounds
7 Box Jumps
7 Air Squats

5 Rounds
9 Hanging Power Cleans (75lbs)
9 Push Ups

5 Rounds
11 Sit Ups
11 Bench Press (135lbs)		 26m 25s
Performed as RX
Chris Torrence 09/04/2020 Farm Fitness None 5 Rounds
3 Pull Ups
3 Ring Dips

5 Rounds
5 Push Press (75lbs)
5 KB Swings (53lbs)

5 Rounds
7 Box Jumps
7 Air Squats

5 Rounds
9 Hanging Power Cleans (75lbs)
9 Push Ups

5 Rounds
11 Sit Ups
11 Bench Press (135lbs)		 26m 04s
Performed as RX
Eli Hines 09/04/2020 Farm Fitness None 5 Rounds
3 Pull Ups
3 Ring Dips

5 Rounds
5 Push Press (75lbs)
5 KB Swings (53lbs)

5 Rounds
7 Box Jumps
7 Air Squats

5 Rounds
9 Hanging Power Cleans (75lbs)
9 Push Ups

5 Rounds
11 Sit Ups
11 Bench Press (135lbs)		 26m 04s
Performed as RX
Kyle Reedy 09/04/2020 Farm Fitness None 5 Rounds
3 Pull Ups
3 Ring Dips

5 Rounds
5 Push Press (75lbs)
5 KB Swings (53lbs)

5 Rounds
7 Box Jumps
7 Air Squats

5 Rounds
9 Hanging Power Cleans (75lbs)
9 Push Ups

5 Rounds
11 Sit Ups
11 Bench Press (135lbs)		 23m 15s
Performed as RX
Jonathan Schabruch 09/03/2020 Sheepdog CrossFit Linchpin Test 11 For time:
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135		 22m 57s
Performed as RX
Jen Priestman 09/03/2020 Premier Martial Arts/Grand River CrossFit 09/03/2020 12min AMRAP
30 Double Unders
20 Sit-ups
10 Deadlifts 135/95lbs

Post rounds & reps!
 5 rounds 49 reps
Performed as RX
Charles Drake 09/03/2020 Sheepdog CrossFit None Running Clock(mins)

Min 0-15

3 rounds:

400m run
20 Air Squats
10 Pull Ups

Min 15-25

Mandatory three mins rest

21 15 9
Calorie Row
Burpees over rower


Min 28 38

10 to 1
Chest to Bar Pull Ups
Slam Balls (40/30)		 35m 24s
Performed as RX
Scott Anderson 09/03/2020 Sheepdog CrossFit None 3 rounds:
30 HR pushups
30 alternating 1-arm KB snatch @ 35#
30 situps		 13m 29s
Performed as RX
Paul Greenhalgh 09/03/2020 Premier Martial Arts/Grand River CrossFit 09/03/2020 12min AMRAP
30 Double Unders
20 Sit-ups
10 Deadlifts 135/95lbs

Post rounds & reps!
 4 rounds 54 reps
Performed as RX
Joshua Crews 09/03/2020 Sheepdog CrossFit Josie For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.		 34m 55s
Performed as RX
Toni Smith 09/03/2020 Premier Martial Arts/Grand River CrossFit 09/03/2020 12min AMRAP
30 Double Unders
20 Sit-ups
10 Deadlifts 135/95lbs

Post rounds & reps!
 8 rounds 10 reps
Performed as RX
Darren Madill 09/03/2020 Premier Martial Arts/Grand River CrossFit 09/03/2020 12min AMRAP
30 Double Unders
20 Sit-ups
10 Deadlifts 135/95lbs

Post rounds & reps!
 7 rounds 42 reps
Workout Scaled
Eric H 09/03/2020 Farm Fitness None For time:
75 Double-unders
75 Back Squats, 45/35
75 Abmat Sit-ups
75 Double-unders
75 Burpees
75 Push Press, 45/35
75 Double-unders		 29m 12s
Performed as RX
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