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Athlete Date Sort Location Workout Name Description Results
Willem van Lingen 06/15/2020 HarperFit Cindy (No Pull Up Bar) Cindy with no pull up bar
20 Minute AMRAP (do as many rounds as possible in 20 minutes, count the number of rounds completed)
5 burpees
10 push ups
15 squats
 9 rounds 5 reps
Performed as RX
Charles Drake 06/14/2020 Sheepdog CrossFit None 1) 15 min AMRAP

Row 500m
21 American KB swings 50/35
15 pull ups
9 goblet squats 50/35

Rest 6 mins

15 min AMRAP
Run 400m
21 push-ups
15 ball slams 40/30
9 Supermans 		6 rounds 962 reps
Performed as RX
Charles Drake 06/14/2020 Sheepdog CrossFit None 10 hang power cleans
10 front squats
10 s2oh
8 hang power cleans
8 front squats
8 s2oh
6 hang power cleans
6 front squats
6 s2oh
4 hang power cleans
4 front squats
4 s2oh
2 hang power cleans
2 front squats
2 s2oh		 95-115-135-145-155 lbs
Performed as RX
Gretchen P 06/14/2020 Sheepdog CrossFit None 41 box jumps
41 pull ups
41 kb swings
41 knees to elbows
41 presses
41 sit-ups
41 bench
41 burpees		 31m 52s
Performed as RX
Chulho Kim 06/14/2020 56th Army Band Squats/benchpress
Squats/Bench press
3x5
225-245-265
135-155-175 + 185-195(3)

100 Bench Presses - 135lbs
Every break - 10 Goblet squats 50lbs

Mobility

 1h 10m 00s
Performed as RX
Jonathan Schabruch 06/13/2020 Sheepdog CrossFit None 2 rounds for time of:
50 Double Unders
25 Hang Power Cleans, 95/65 lbs
50 Double Unders
25 Push-ups
50 Double Unders
25 Box Jumps, 24/20 in		 10m 04s
Performed as RX
Charles Drake 06/13/2020 Sheepdog CrossFit None 35 Minute AMRAP
400m Wall Ball Run (20/14)
30 Wall Ball Overhead Walking Lunges (20/14)
20 Wall Ball Sit-ups (20/14)
10 Wall Balls (20/14)		 05 rounds 430 reps
Performed as RX
Charles Drake 06/13/2020 Sheepdog CrossFit None 1) Alt. EMOM x 10 Minutes
1) 15 Russian KB Swings
2) 8 Push-ups


2) 20 Minute AMRAP
Buy-in: 1000m Row
50 Double Unders (100 Singles)
30 Goblet Squats (50/35)
10 Toes to Bar		 05 rounds 104 reps
Performed as RX
Scott Anderson 06/13/2020 Sheepdog CrossFit None Bench press 2-2-2 225-245-255 lbs
Performed as RX
Scott Anderson 06/13/2020 Sheepdog CrossFit None 4 Rounds:
In 2 minutes, row 200m HOME ROWER (250m for C2)
Once finished, do Squat Cleans @ 135# for remainder of time.
Rest 2 minutes between rounds.

SQ CL are score. 		27 reps
Performed as RX
Laurie Hines 06/13/2020 Premier Martial Arts/Grand River CrossFit 06/13/2020 5 rounds for time:
8 Split Jumps
8 Speed Skaters
8 Push ups

Post time!		 3m 44s
Performed as RX
Gretchen P 06/13/2020 Sheepdog CrossFit None 3 miles w/ vest 30m 11s
Performed as RX
Jonathan Schabruch 06/12/2020 Sheepdog CrossFit None Clean & Jerk
3-3-3-3-3		 185-185-185-185-195 lbs
Performed as RX
Richard Howell 06/12/2020 Sheepdog CrossFit None Clean & Jerk
3-3-3-3-3		 155-165-175-180-185 lbs
Performed as RX
Joshua Crews 06/12/2020 Sheepdog CrossFit CMT WOD 20.1 15 MIN AMRAP

Team of Two

Partner A:
200M Run

Partner B:
5 Burpees
10 KB Swings @ 55#
20 Sit-Ups
40 Single Unders

Switch after every completed run, Partner A picks up where Partner B left off.		 8 rounds 34 reps
Performed as RX
Steve Matteson 06/12/2020 PilotFit HomeWOD 32 10 Burpees

10 Burpees
20 Kettlebell swings

10 Burpees
20 Kettlebell swings
30 Bicycle crunches

10 Burpees
20 Kettlebell swings
30 Bicycle crunches
40 Lunges

10 Burpees
20 Kettlebell swings
30 Bicycle crunches
40 Lunges
800 m.		 13m 45s
Performed as RX
Gretchen P 06/12/2020 Sheepdog CrossFit None 3x8 cleans (first 3 65lbs; next 3 70lbs)
10 slam balls (first 3 20lbs; next 3 25lbs)
40 mountain climbers
30 sec battle ropes
100 m sprint

rest 3 min, do it again. 		20m 00s
Performed as RX
Karen Tilstra 06/12/2020 Premier Martial Arts/Grand River CrossFit 06/12/2020 5min AMRAP:
5 Push ups
5 Odd Object Goblet Squats
1min Rest

5min AMRAP:
5 Odd Object Rows
10 Walking Lunges
1min Res

5min AMRAP:
5 (each Leg) Single Leg Odd Object Deadlifts
5 Plank Walk outs

Post total reps of each AMRAP added together!


 428 reps
Performed as RX
Bubba Hester 06/12/2020 Farm Fitness None 3 Partner Teami, one works at a time:
120 calorie row
120 deadlifts 115/95
90 calorie row
90 hang power cleans 115/95
75 calorie row
75 front squats 115/95
45 calorie row
45 push jerks 115/95
30 calorie row
30 clusters 115/95		 34m 02s
Performed as RX
Eric H 06/12/2020 Farm Fitness None 3 Partner Teami, one works at a time:
120 calorie row
120 deadlifts 115/95
90 calorie row
90 hang power cleans 115/95
75 calorie row
75 front squats 115/95
45 calorie row
45 push jerks 115/95
30 calorie row
30 clusters 115/95		 34m 02s
Performed as RX
Chris Torrence 06/12/2020 Farm Fitness None 3 Partner Teami, one works at a time:
120 calorie row
120 deadlifts 115/95
90 calorie row
90 hang power cleans 115/95
75 calorie row
75 front squats 115/95
45 calorie row
45 push jerks 115/95
30 calorie row
30 clusters 115/95		 39m 20s
Workout Scaled
Eli Hines 06/12/2020 Farm Fitness None 3 Partner Teami, one works at a time:
120 calorie row
120 deadlifts 115/95
90 calorie row
90 hang power cleans 115/95
75 calorie row
75 front squats 115/95
45 calorie row
45 push jerks 115/95
30 calorie row
30 clusters 115/95		 39m 20s
Workout Scaled
Jonathan Schabruch 06/11/2020 Sheepdog CrossFit None 6 Rounds for time (or not) of:
15 Kettlebell Swings, 53/35
12 Burpee Box Jump Overs, 24"/20"
9 V-ups

*Kettlebell swings are Russian		 12m 20s
Performed as RX
Charles Drake 06/11/2020 Sheepdog CrossFit None
20 Minute AMRAP
250m Row
10 Pull-ups
20 SA DB Thruster (50/35)
10 Toes to Bar		 4 rounds 270 reps
Performed as RX
Richard Howell 06/11/2020 Sheepdog CrossFit None 6 Rounds for time (or not) of:
15 Kettlebell Swings, 53/35
12 Burpee Box Jump Overs, 24"/20"
9 V-ups

*Kettlebell swings are Russian		 19m 02s
Performed as RX
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