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Athlete Date Sort Location Workout Name Description Results
Richard Howell 08/13/2020 Sheepdog CrossFit None 3 Intervals, each for time of:
6 Ring Muscle-ups
12 Thrusters, 115/75
15/10 Calories, Row

*Rest 3 min. between intervals
 7m 21s
Workout Scaled
Toni Smith 08/13/2020 Premier Martial Arts/Grand River CrossFit 08/13/2020 Run or Row
2x1000m
4min Rest between.

Post Fastest interval!
 4m 12s
Performed as RX
Sheryl Ferris-Little 08/13/2020 Premier Martial Arts/Grand River CrossFit 08/13/2020 Run or Row
2x1000m
4min Rest between.

Post Fastest interval!
 5m 44s
Performed as RX
Laurie Hines 08/13/2020 Premier Martial Arts/Grand River CrossFit 08/13/2020 Run or Row
2x1000m
4min Rest between.

Post Fastest interval!
 4m 44s
Performed as RX
Darren Madill 08/13/2020 Premier Martial Arts/Grand River CrossFit 08/13/2020 Run or Row
2x1000m
4min Rest between.

Post Fastest interval!
 3m 37s
Performed as RX
Gretchen P 08/13/2020 Sheepdog CrossFit None 3 rounds
5 clean and jerks
10 burpees
15 deadlift
all 65 lbs		 15m 00s
Performed as RX
Eric H 08/13/2020 Farm Fitness None In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Barbell Hang Cleans (95/35 lbs)
(rest station)
20 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.		 24m 59s
Workout Scaled
Chris Torrence 08/13/2020 Farm Fitness None In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Barbell Hang Cleans (95/35 lbs)
(rest station)
20 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.		 27m 43s
Performed as RX
Eli Hines 08/13/2020 Farm Fitness Have Mercy, Burpees 10 Burpees
100 Meter Run
9 Burpees
100 Meter Run
8 Burpees
100 Meter Run
7 Burpees
100 Meter Run
6 Burpees
100 Meter Run
5 Burpees
100 Meter Run
4 Burpees
100 Meter Run
3 Burpees
100 Meter Run
2 Burpees
100 Meter Run
1 Burpee
100 Meter Run		 8m 43s
Performed as RX
Kyle Reedy 08/13/2020 Farm Fitness None In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Barbell Hang Cleans (95/35 lbs)
(rest station)
20 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.		 27m 43s
Performed as RX
Greg Segui 08/12/2020 Premier Martial Arts/Grand River CrossFit 08/12/2020 5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest

5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest

5min
200m Run
3 Rounds of Cindy
Max Squat Cleans

1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats

Post total Squat cleans!		 26 reps
Performed as RX
Nyree Segui 08/12/2020 Premier Martial Arts/Grand River CrossFit 08/12/2020 5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest

5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest

5min
200m Run
3 Rounds of Cindy
Max Squat Cleans

1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats

Post total Squat cleans!		 14 reps
Performed as RX
Teresa Culver 08/12/2020 Premier Martial Arts/Grand River CrossFit 08/12/2020 5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest

5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest

5min
200m Run
3 Rounds of Cindy
Max Squat Cleans

1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats

Post total Squat cleans!		 20 reps
Performed as RX
Jonathan Schabruch 08/12/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Hang Power Cleans, 135/95
Bar-facing Burpees

*After each set of burpees do 3 15-ft. Rope Climbs		 10m 12s
Performed as RX
Jen Priestman 08/12/2020 Premier Martial Arts/Grand River CrossFit 08/12/2020 5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest

5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest

5min
200m Run
3 Rounds of Cindy
Max Squat Cleans

1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats

Post total Squat cleans!		 15 reps
Workout Scaled
Charles Drake 08/12/2020 Sheepdog CrossFit None EMOM x 5 Minutes

1 Clean @ 75%

1 Minute Rest

-Add Weight (80%)

EMOM x 5 Minutes

1 Clean @ 80%

1 Minute Rest

-Add Weight (85%)

Every 90 seconds x 6 Minutes

1 Clean @ 85%

1 Minute Rest

-Add Weight (90%)

Every 2 Minutes x 6 Minutes

1 Clean @ 90%		 165 lbs
lbs
75% 155 lbs
80% 165 lbs
85% 170 lbs
90% 175 lbs
Performed as RX
Richard Howell 08/12/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Hang Power Cleans, 135/95
Bar-facing Burpees

*After each set of burpees do 3 15-ft. Rope Climbs		 21m 59s
Performed as RX
Paul Greenhalgh 08/12/2020 Premier Martial Arts/Grand River CrossFit 08/12/2020 5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest

5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest

5min
200m Run
3 Rounds of Cindy
Max Squat Cleans

1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats

Post total Squat cleans!		 18 reps
Performed as RX
Laurie Hines 08/12/2020 Premier Martial Arts/Grand River CrossFit 08/12/2020 5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest

5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest

5min
200m Run
3 Rounds of Cindy
Max Squat Cleans

1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats

Post total Squat cleans!		 18 reps
Workout Scaled
Gretchen P 08/12/2020 Sheepdog CrossFit None 4x500 m row
Women: 2:10-2:30

2:10, 2:13, 2:20, 2:20

then
3x200 m row
51 sec, 90 sec off, repeat

then
4 rounds salom, 135lb hex bar carry		 30m 00s
Performed as RX
Eric H 08/12/2020 Farm Fitness None Teams of 2

One person works at a time. Teams must hold their wall balls throughout the entire workout. Anytime the wall ball is dropped, there is a 15 burpee per person penalty

200m run
100 Dbl Under
90 Abmat Situps
80 Push-ups
70 Box Jumps
60 T2B
50 Air Squats
40 Pull ups
30 Lunges
20 Burpees
10 Wall Balls		 22m 12s
Performed as RX
Eli Hines 08/12/2020 Farm Fitness None Teams of 2

One person works at a time. Teams must hold their wall balls throughout the entire workout. Anytime the wall ball is dropped, there is a 15 burpee per person penalty

200m run
100 Dbl Under
90 Abmat Situps
80 Push-ups
70 Box Jumps
60 T2B
50 Air Squats
40 Pull ups
30 Lunges
20 Burpees
10 Wall Balls		 22m 12s
Performed as RX
Kyle Reedy 08/12/2020 Farm Fitness None Teams of 2

One person works at a time. Teams must hold their wall balls throughout the entire workout. Anytime the wall ball is dropped, there is a 15 burpee per person penalty

200m run
100 Dbl Under
90 Abmat Situps
80 Push-ups
70 Box Jumps
60 T2B
50 Air Squats
40 Pull ups
30 Lunges
20 Burpees
10 Wall Balls		 30m 29s
Performed as RX
Greg Segui 08/11/2020 Premier Martial Arts/Grand River CrossFit 08/11/2020 21-18-15-12--9 reps of:
KB Swings 35/50lbs
Push-ups

Post time!		 4m 44s
Performed as RX
Nyree Segui 08/11/2020 Premier Martial Arts/Grand River CrossFit 08/11/2020 21-18-15-12--9 reps of:
KB Swings 35/50lbs
Push-ups

Post time!		 5m 17s
Performed as RX
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