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Athlete Date Sort Location Workout Name Description Results
Michelle Couture 08/04/2020 Premier Martial Arts/Grand River CrossFit 04/08/20 21-15-9
Box Jumps
Power Cleans
 5m 50s
Workout Scaled
Greg Segui 08/03/2020 Premier Martial Arts/Grand River CrossFit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 13 rounds 13 reps
Performed as RX
Nyree Segui 08/03/2020 Premier Martial Arts/Grand River CrossFit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 12 rounds 23 reps
Performed as RX
Jonathan Schabruch 08/03/2020 Sheepdog CrossFit None Front Squat
1-1-1-1-1-1-1		 205-225-245-255-265-255-255 lbs
Performed as RX
Jen Priestman 08/03/2020 Premier Martial Arts/Grand River CrossFit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 16 rounds 18 reps
Performed as RX
Charles Drake 08/03/2020 Sheepdog CrossFit None 1) EMOM x 10 Minutes

3 Above Knee Hang Power Snatch
5 Minute Transition

2) For Time (15 Minute Cap)

3 Rounds

500m Row
30 Alt. SA DB Hang Snatch (50/35)
10 Toes to Bar
 13m 28s
Performed as RX
Scott Anderson 08/03/2020 Sheepdog CrossFit None Front squat 1-1-1-1-1-1-1 185-205-215-220-215-215-215 lbs
Performed as RX
Scott Anderson 08/03/2020 Sheepdog CrossFit None 15 minute AMRAP:
15 pullups
30 goblet lunges 50#
15 burpees		 3 rounds 23 reps
Performed as RX
Paul Greenhalgh 08/03/2020 Premier Martial Arts/Grand River CrossFit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 14 rounds 0 reps
Performed as RX
Toni Smith 08/03/2020 Premier Martial Arts/Grand River CrossFit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 15 rounds 9 reps
Workout Scaled
Sheryl Ferris-Little 08/03/2020 Premier Martial Arts/Grand River CrossFit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 11 rounds 18 reps
Performed as RX
Gretchen P 08/03/2020 Sheepdog CrossFit None 5x5 eccentric isometric front curl db squats

4x4 hip flexed kb swings

then
5x 30/30
60 lb sandbag run
ski erg
jump rope 		30m 00s
Performed as RX
Bubba Hester 08/03/2020 Farm Fitness None 10min AMRAP of:
5 Box Jumps 20"/24"
10 SA Push Press(5 per side) 25/35lbs
15 Sit-Ups

Post rounds & reps!		 10 rounds 24 reps
Performed as RX
Daniel Qualmann 08/03/2020 Sheepdog CrossFit None Front Squat
1-1-1-1-1-1-1		 185-205-225-245-255f-255f-245 lbs
Performed as RX
Daniel Qualmann 08/03/2020 Sheepdog CrossFit None For Time:
40 Dumbbell Step Ups 24" 50#s
60 Hollow Rocks		 13m 27s
Performed as RX
Wyatt Hester 08/03/2020 Farm Fitness None 10min AMRAP of:
5 Box Jumps 20"/24"
10 SA Push Press(5 per side) 25/35lbs
15 Sit-Ups

Post rounds & reps!		 10 rounds 20 reps
Workout Scaled
Eli Hines 08/03/2020 Farm Fitness None 10min AMRAP of:
5 Box Jumps 20"/24"
10 SA Push Press(5 per side) 25/35lbs
15 Sit-Ups

Post rounds & reps!		 10 rounds 05 reps
Performed as RX
Michelle Couture 08/03/2020 Premier Martial Arts/Grand River Crossfit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 15 rounds 3 reps
Workout Scaled
Scott Anderson 08/02/2020 Sheepdog CrossFit None Deadlift 5-5-5 255-275-305-310 lbs
Performed as RX
Scott Anderson 08/02/2020 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 regular push-ups

HOME ROWER		 16m 32s
Performed as RX
Gretchen P 08/02/2020 Sheepdog CrossFit None 20 min

1-10 min EMOM
Odd: 8 box jumps
Even: 8 Tricep extensions at 25 lbs

11-20 min
Odd: 1 min plank
Even: 16 sit-ups		 20m 00s
Performed as RX
Charles Drake 08/01/2020 Sheepdog CrossFit None Teams of 3. 0:00-13:00 row for calories, 13:00-26:00 echo bike for cals

60 OH Squats 75#
80 AB Mat sit-ups
60 Snatches 75#

Two team mates working at a time, one rests. Score is total calories		 339 reps
Performed as RX
Gretchen P 08/01/2020 Sheepdog CrossFit None 5 rounds
30 sec on/15 off
push-ups to side plank
kb draw up
curl to press
run
burpees		 20m 00s
Performed as RX
Greg Segui 07/31/2020 Premier Martial Arts/Grand River CrossFit 07/31/2020 4 Rounds for Time!
200m Run
8 Power Cleans 65/95lbs
12 Jump Squats

Post time!
 7m 43s
Performed as RX
Nyree Segui 07/31/2020 Premier Martial Arts/Grand River CrossFit 07/31/2020 4 Rounds for Time!
200m Run
8 Power Cleans 65/95lbs
12 Jump Squats

Post time!
 7m 43s
Performed as RX
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