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Athlete	Date	Location	Workout Name	Description	Results
Gretchen P	07/06/2020	Sheepdog CrossFit	None	60/30 Close Grip 90 degree DB Hold Close Grip DB curls Hammer Grip 90 degree DB Hold Hammer Grip curls Supinated Grip 90 degree DB Hold Supinated Grip DB curls Rest 2 min. Do it again Then 4 Rounds 6 DL 6 Bend over row 6 BB hanging power clean 6 cal ski erk 6 inv. ring rows	30m 00s Performed as RX
Willem van Lingen	07/06/2020	Stellenbosch	The Ladder	For time: Reps per set: 10,9,8,7,6,5,4,3,2,1 Lunges (no of reps per leg) Burpees Pushups Squats 1x40m sprint	22m 35s Performed as RX
Gretchen P	07/05/2020	Sheepdog CrossFit	Bert	For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees	1h 20m 32s Performed as RX
Ryan Dawson	07/05/2020	Highlander HHC	FREEDOM WOD	4 ROUNDS: 7:00 each 17 Burpee & 76 Squats (rest UTC) 17 Pull ups & 76 Squats (rest UTC) 17 Sit ups & 76 Squats (rest UTC) 17 T Push ups & 76 Squats (note time left) Score total reps complete (max = 378) Tie breaker = time left in last round if max reps complete	378 reps Performed as RX
Jonathan Schabruch	07/04/2020	Sheepdog CrossFit	DG	Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps	6 rounds 10 reps Performed as RX
Scott Anderson	07/04/2020	Sheepdog CrossFit	None	Two Partner workout: Row 1000m (500 each) 20 rounds of Cindy alternating between partners Row 1000m (500 each) HOME ROWER	23m 10s Performed as RX
Toni Smith	07/04/2020	Premier Martial Arts/Grand River CrossFit	07/04/2020	For Time: 30 Jump Lunges 30 Sit-ups 30 Jump Squats 30 Alt. V-sits 30 Odd Object Ground to Overhead 30 Odd Object Push Press 30 Hollow Rocks 30 Odd Object Rows Post time!	9m 13s Performed as RX
Laurie Hines	07/04/2020	Premier Martial Arts/Grand River CrossFit	07/04/2020	For Time: 30 Jump Lunges 30 Sit-ups 30 Jump Squats 30 Alt. V-sits 30 Odd Object Ground to Overhead 30 Odd Object Push Press 30 Hollow Rocks 30 Odd Object Rows Post time!	10m 25s Performed as RX
Gretchen P	07/04/2020	Sheepdog CrossFit	None	1.5 mile run 60 shoulder taps 15 v ups 40 shoulder taps 15 v ups 40 shoulder taps 15 v ups 16 shoulder taps 1.5 mile run	30m 00s Performed as RX
Chulho Kim	07/04/2020	56th Army Band	Snatch/bench press	Bench press 12-10-8 155-165-175 Slow and controlled. Snatch balance 3x3 125-145-165(1) Power snatch - HP snatch 3x1 135-145-155(1/2) Snatch 3x1 155-170pr-175(x) 12min AMRAP 3 Hang squat snatches 95lbs 6 HRPU 9 Toes to bar 7rds+13reps	1h 30m 00s Performed as RX
Jonathan Schabruch	07/03/2020	Sheepdog CrossFit	None	Tabata Burpee Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata Sit-up	56 reps Performed as RX
Scott Anderson	07/03/2020	Sheepdog CrossFit	None	Bench press 10-10-10-10-10	135-155-175-185-195(8) lbs Performed as RX
Scott Anderson	07/03/2020	Sheepdog CrossFit	None	4 rounds: 8 2-ct lunges w/25#DBs 8 burpees 8 2-ct lunges w/25#DBs 8 burpees 8 strict pullups Buy out: 50 Squats with 25#DBs	23m 51s Performed as RX
Laurie Hines	07/03/2020	Premier Martial Arts/Grand River CrossFit	None	10min AMRAP: 8 Chair Dips 6 Odd Object Ground to Overhead 4 Tuck Jumps Post rounds & reps!	10 rounds 3 reps Performed as RX
Darren Madill	07/03/2020	Premier Martial Arts/Grand River CrossFit	None	10min AMRAP: 8 Chair Dips 6 Odd Object Ground to Overhead 4 Tuck Jumps Post rounds & reps!	12 rounds 5 reps Performed as RX
Gretchen P	07/03/2020	Sheepdog CrossFit	None	200 feet overhead plate carry at 25 lbs 200 feet 60lb sandbag carry then 4x10 pushups ab roll outs 10 each side sidebands kbs with 41 lbs then 100 kb swings for time: 2:16 2x turkish get ups 5 each side then 5 gbs squats	30m 00s Performed as RX
Chulho Kim	07/03/2020	56th Army Band	Squat/clean	Front squats 4-4-4 205-225-235 5 E2MOM 1 Squat Clean 225-225-235-225(1/2)-225 9-15-21-27 Pullups OH Squats 95lbs	1h 10m 00s Performed as RX
Jonathan Schabruch	07/02/2020	Sheepdog CrossFit	None	EMOM 30 minutes of: 1 Clean & Jerk, 60-70% 1RM	185 lbs Performed as RX
Jen Priestman	07/02/2020	Premier Martial Arts/Grand River CrossFit	07/02/2020	Run 5kim for time! or Bike 10km for time! Post time!	29m 10s Performed as RX
Scott Anderson	07/02/2020	Sheepdog CrossFit	None	Complete as many rounds as possible in 10 minutes of: 10 burpees 20 wall-ball shots 20-lb. ball to 10-ft. target	4 rounds 8 reps Performed as RX
karyn baxter	07/02/2020	Premier Martial Arts/Grand River CrossFit	07/02/2020	Run 5kim for time! or Bike 10km for time! Post time!	53m 00s Performed as RX
Darren Madill	07/02/2020	Premier Martial Arts/Grand River CrossFit	07/02/2020	Run 5kim for time! or Bike 10km for time! Post time!	23m 35s Performed as RX
Seth Johnson	07/02/2020	Old City CrossFit	Deadlift	Deadlift 12-12-12	225-225-225 lbs Performed as RX
Seth Johnson	07/02/2020	Old City CrossFit	3 RFT	10 Plate G2OH (45/25) 20 Step ups (45/25 - 24/20")	7m 45s Performed as RX
Bubba Hester	07/02/2020	Farm Fitness	Thursday	For Time: 20 Power Cleans 500 Meter Row 15 Squat Cleans 500 Meter Row 10 Power Snatches 500 Meter Row 5 Squat Snatches Men/135 lbs Women/95 lbs	15m 13s Performed as RX

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