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Athlete Date Sort Location Workout Name Description Results
Darren Madill 07/21/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP
3 Burpees
5 Sit-ups
7 Odd Object Clean & Jerk

Post rounds & reps!		 13 rounds 8 reps
Performed as RX
Toni Smith 07/21/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP
3 Burpees
5 Sit-ups
7 Odd Object Clean & Jerk

Post rounds & reps!		 9 rounds 7 reps
Performed as RX
Richard Howell 07/21/2020 Sheepdog CrossFit None 5 Intervals, each for time of:
5 Bar Muscle-ups
10 V-ups
15/12 Calories, Row

*Rest 3 minutes between each

 17m 25s
Performed as RX
Sam Torrence 07/20/2020 Farm Fitness None EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Repeat x5

Post Rounds. Perfect score is 15!		 15 rounds 0 reps
Performed as RX
Wyatt Hester 07/20/2020 Farm Fitness None EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Repeat x5

Post Rounds. Perfect score is 15!		 15 rounds 0 reps
Workout Scaled
Eli Hines 07/20/2020 Farm Fitness None EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Repeat x5

Post Rounds. Perfect score is 15!		 15 rounds 0 reps
Workout Scaled
Jonathan Schabruch 07/20/2020 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 7m 01s
Performed as RX
Laurie Hines 07/20/2020 Premier Martial Arts/Grand River CrossFit 07/20/2020 4 rounds for time
15 Push-ups
20 Odd Object Squats
25 Hops/Skips/Double Unders

Post time!		 7m 08s
Performed as RX
Darren Madill 07/20/2020 Premier Martial Arts/Grand River CrossFit 07/20/2020 4 rounds for time
15 Push-ups
20 Odd Object Squats
25 Hops/Skips/Double Unders

Post time!		 5m 19s
Performed as RX
Eric H 07/20/2020 Farm Fitness None EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Repeat x5

Post Rounds. Perfect score is 15!		 15 rounds 0 reps
Performed as RX
Seth Johnson 07/20/2020 Old City CrossFit 5 RFT 6 Power snatch (115/75)
12 Floor press (115/75)
18 Med ball sit ups		 13m 00s
Workout Scaled
Scott Anderson 07/20/2020 Sheepdog CrossFit None 20 minute AMRAP:
5 Deadlifts 185#
7 toe to bar
10 burpees		 9 rounds 4 reps
Performed as RX
Greg Segui 07/20/2020 Premier Martial Arts/Grand River CrossFit 07/20/2020 4 rounds for time
15 Push-ups
20 Odd Object Squats
25 Hops/Skips/Double Unders

Post time!		 6m 19s
Performed as RX
Charles Drake 07/20/2020 Sheepdog CrossFit None 10 Minutes to warm-up to 70% on Front Squat

-then

1) Every 2.5 Minutes x 10 Minutes

Front Squat

1) 70%x5 + 5 Box Jumps

2) 75%x4 + 4 Box Jumps

3) 80%x3 + 3 Box Jumps

4) 85%xAMRAP + 2 Box Jumps



2) For Time (15 Minute Cap)

3 Rounds

200m Wall Ball Run

30 Wall Ball Walking Lunge (20/14)

20 Wall Ball Sit-ups (20/14)

15 Wall Balls (20/14)

Notes: the same wall ball should be used for the whole workout		 13m 46s
Performed as RX
Carly Baxter 07/20/2020 Premier Martial Arts/Grand River CrossFit 07/20/2020 4 rounds for time
15 Push-ups
20 Odd Object Squats
25 Hops/Skips/Double Unders

Post time!		 6m 59s
Performed as RX
Carly Baxter 07/20/2020 Premier Martial Arts/Grand River CrossFit 07/20/2020 4 rounds for time
15 Push-ups
20 Odd Object Squats
25 Hops/Skips/Double Unders

Post time!		 6m 59s
Performed as RX
Sheryl Ferris-Little 07/20/2020 Premier Martial Arts/Grand River CrossFit 07/20/2020 4 rounds for time
15 Push-ups
20 Odd Object Squats
25 Hops/Skips/Double Unders

Post time!		 7m 45s
Performed as RX
Richard Howell 07/20/2020 Sheepdog CrossFit None 4 mile ruck @ 20 lbs 57m 54s
Performed as RX
Richard Howell 07/20/2020 Sheepdog CrossFit Isabel For time:
Squat Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 10m 43s
Performed as RX
Scott Anderson 07/18/2020 Sheepdog CrossFit None Bench Press 3-3-3-3-3 185-215-235-240-245(1) lbs
Performed as RX
Scott Anderson 07/18/2020 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
Partner 1: Row 400m
Partner 2: work on AMRAP:
5 Chest to bar pullups
10 HR pushups
5 toe to bars
10 KB swings @ 55#

Switch after every row. Start where partner left off.

HOME ROWER		 8 rounds 1 reps
Performed as RX
Charles Drake 07/18/2020 Sheepdog CrossFit Deuces Wild WOD 1 Partner workout

15 minute AMRAP

By 3s (3, 6, 9, 12, etc)		 24 rounds 28 reps
Performed as RX
Charles Drake 07/18/2020 Sheepdog CrossFit Deuces Wild WOD 2 Partner work out

9 min cap

40-30-20

Elevated HR pushups
Toes to rig
Pistols to 16 box		 9m 00s
Performed as RX
James Ferguson 07/18/2020 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 8m 55s
Performed as RX
Richard Howell 07/18/2020 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 7m 46s
Performed as RX
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