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Athlete Date Sort Location Workout Name Description Results
Sam Torrence 08/10/2020 Farm Fitness None Run or Row
4 x 800m
3min Rest between

Post fastest interval!		 2m 43s
Performed as RX
Eli Hines 08/10/2020 Farm Fitness None Run or Row
4 x 800m
3min Rest between

Post fastest interval!		 3m 14s
Performed as RX
Kyle Reedy 08/10/2020 Farm Fitness None Run or Row
4 x 800m
3min Rest between

Post fastest interval!		 3m 15s
Performed as RX
Michelle Couture 08/10/2020 Premier Martial Arts/Grand River CrossFit 08/10/2020 Back Squat
5-5-3-3-3-1
Rest 3min between sets

Post heaviest load!
 90 lbs
Performed as RX
Charles Drake 08/09/2020 Sheepdog CrossFit At Home Throwdown WOD 1 Run 1 mile
50 T2B		 11m 05s
Performed as RX
Charles Drake 08/09/2020 Sheepdog CrossFit At Home Throwdown WOD 2

15 min AMRAP

15 Pull-ups
30 walking Goblet lunges (50/35)
15 burpees		 195 reps
Performed as RX
Greg Segui 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 3m 11s
Performed as RX
Nyree Segui 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 3m 44s
Performed as RX
Fiona Alford 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 4m 00s
Performed as RX
Jonathan Schabruch 08/07/2020 Sheepdog CrossFit None 3 Rounds for time of:
50 Double-unders
20 Second L-sit

3 Rounds for time of:
50 Double-unders
15 Hollow Rocks

3 Rounds for time of:
50 Double-unders
10 V-ups

*Rest 3 minutes between each.		 9m 23s
Performed as RX
Jen Priestman 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 4m 30s
Performed as RX
Scott Anderson 08/07/2020 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch

HOME ROWER		 23m 00s
Performed as RX
Paul Greenhalgh 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 2m 57s
Performed as RX
karyn baxter 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 3m 24s
Performed as RX
Darren Madill 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 2m 46s
Performed as RX
Gretchen P 08/07/2020 Sheepdog CrossFit None 8, 50ft KB high knee waiter walk with 18 lb KB
x16 dead bugs with 32 lb kb

6, 50ft slow sled push with high knees
6 eccentric banded goblet squat with 44 lb kb
6 KB swings with 44 lb kb

6 20/10 off planked kb drags		 30m 00s
Performed as RX
Daniel Qualmann 08/07/2020 Sheepdog CrossFit None 3 Rounds for time of:
50 Double-unders
20 Second L-sit

3 Rounds for time of:
50 Double-unders
15 Hollow Rocks

3 Rounds for time of:
50 Double-unders
10 V-ups

*Rest 3 minutes between each.		 17m 47s
Workout Scaled
Chris Torrence 08/07/2020 Farm Fitness None 6 RFT

500M Row/AB
20 HR Push-Ups

Alternate machines each completed round
15m 40s
Performed as RX
Sam Torrence 08/07/2020 Farm Fitness None 6 RFT

500M Row/AB
20 HR Push-Ups

Alternate machines each completed round
19m 02s
Performed as RX
Nyree Segui 08/06/2020 Premier Martial Arts/Grand River CrossFit 08/06/2020 4 rounds for time of:
10 Deadlifts 115/155lbs
15 Wall Balls 14/20lbs

Post time!
 5m 06s
Performed as RX
Jonathan Schabruch 08/06/2020 Sheepdog CrossFit None Deadlift
3-3-2-2-1-1-1		 325-335-345-355-365-335-345 lbs
Performed as RX
Charles Drake 08/06/2020 Sheepdog CrossFit None 10 Minute Warm-up

5 Minute Instruction and Set-up

Running Clock

0-2:00

Max Burpees

2:00-10:00

3 Rounds

150m Row

15 American KB Swings (50/35)

10:00-30:00

AMRAP

10 Pull-ups

20 Push-ups

30 Air Squats

400m Run		 04 rounds 60 reps
Performed as RX
Charles Drake 08/06/2020 Sheepdog CrossFit None 10 Minutes to warm-up to 75% on Below Knee Hang Clean + Jerk w/ Pause

-then

Every 2.5 Minutes for 15 Minutes

-Below Knee Hang Clean + Jerk w/ Pause in Catch

75%x2, 80%x2x5

10 Minutes to warm-up to 75% on Push Press

-then

Every 3 Minutes for 15 Minutes

1) Push Press

75%x5x2, 80%x3x3

2) SA DB Row x10ea 		1) Hang clean and jerk (135#) lbs
2) Push Press (95 lbs
Performed as RX
Scott Anderson 08/06/2020 Sheepdog CrossFit None Row 2000m
50 toe to bars		 13m 42s
Performed as RX
Paul Greenhalgh 08/06/2020 Premier Martial Arts/Grand River CrossFit 08/06/2020 4 rounds for time of:
10 Deadlifts 115/155lbs
15 Wall Balls 14/20lbs

Post time!
 4m 31s
Performed as RX
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