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Athlete Date Sort Location Workout Name Description Results
Darren Madill 06/23/2020 Premier Martial Arts/Grand River CrossFit 06/23/2020 10 rounds for time
8 Squats
8 Sit-ups
8 Donkey Kicks

Post time!
 7m 48s
Performed as RX
Jeanette Tilstra 06/23/2020 Premier Martial Arts/Grand River CrossFit 06/23/2020 10 rounds for time
8 Squats
8 Sit-ups
8 Donkey Kicks

Post time!
 8m 25s
Performed as RX
Scott Anderson 06/23/2020 Sheepdog CrossFit None 3 partner team 30 minute AMRAP:
P1: Row (every 25m = 1rep)
P2: abmat situps
P3: burpees

Switch every 2 minutes

HOME ROWER		 1175 reps
Performed as RX
Richard Howell 06/23/2020 Sheepdog CrossFit None Death by Calories"
Row

*With a running clock row 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute. 		16 rounds 13 reps
Performed as RX
Charles Drake 06/23/2020 Sheepdog CrossFit None 1) 6 Minute AMRAP
250m Row
15 Toes to Bar

3 Minute Rest

2) 6 Minute AMRAP
10/8 Cal Assault Bike
20 Overhead Plate Walking Lunge (45/25)

3 Minute Rest

3) 6 Minute AMRAP
10 SA Alt. Devils Press (50/35)
20 SA DB Thrusters (50/35)

3 Minute Rest

4) 6 Minute AMRAP
45 Double Unders (60 Singles)
15 Push-ups		 13 rounds 280 reps
Performed as RX
Valerie Blyleven 06/23/2020 Premier Martial Arts/Grand River CrossFit 06/23/2020 10 rounds for time
8 Squats
8 Sit-ups
8 Donkey Kicks

Post time!
 9m 53s
Performed as RX
Eric H 06/22/2020 Farm Fitness None Warm-Up: 100DUs

Followed By:

Strength: Overhead Squat 5x3		 155 lbs
Performed as RX
Daniel Qualmann 06/22/2020 Sheepdog CrossFit None For Time:

15 Handstand Push Ups
15 Front Squat 60% 1RM
35s L-Sit
35m Handstand Walk
35s L-Sit
15 Front Squat 60% 1RM
15 Handstand Push Ups		 19m 54s
Workout Scaled
Willem van Lingen 06/22/2020 Stellenbosch Spinning Catherine For Time:
160 x Rope Jumps
10m Walking Lunges - 13kg Dumbell per Hand
24 x Dumbell Thrusters
10m Walking Lunges - 13kg Dumbell per Hand
24 x Dumbell Thrusters
10m Walking Lunges - 13kg Dumbell per Hand
160 x Rope Jumps		 13m 09s
Performed as RX
Jonathan Schabruch 06/22/2020 Sheepdog CrossFit None For time (or not):
15 Handstand Push-ups
15 Front Squats, 60% 1RM
35 Second, L-sit
35m Handstand Walk
35 Second, L-sit
15 Front Squats, 60% 1RM
15 Handstand Push-ups		 11m 58s
Performed as RX
Darren Madill 06/22/2020 Premier Martial Arts/Grand River CrossFit 06/22/2020 14min EMOM
6 Jump Lunges (Alt.)
5 Hollow Rocks
4 V-sits

Perfect score is 14 rounds
Post total rounds completed.
 14 rounds 0 reps
Performed as RX
Gretchen P 06/22/2020 Sheepdog CrossFit None 10 rounds
3 deadlifts at 135 lbs
3 pull-ups

then
5 rounds
6 KB head cutters at 32 lbs
12 each side lunging pallof presses		 30m 00s
Performed as RX
Charles Drake 06/22/2020 Sheepdog CrossFit None 1) E2MOM for 10 mins
8 back squats @ 175

2) 15 min AMRAP:
200m run
15 pull-ups
10 burpee box jump overs (24/20)
5 front squats (135/95)
 3 rounds 200 reps
Performed as RX
Chris Torrence 06/22/2020 Farm Fitness None Warm-Up: 100DUs

Followed By:

Strength: Overhead Squat 5x3		 135 lbs
Performed as RX
Toni Smith 06/22/2020 Premier Martial Arts/Grand River CrossFit 06/22/2020 14min EMOM
6 Jump Lunges (Alt.)
5 Hollow Rocks
4 V-sits

Perfect score is 14 rounds
Post total rounds completed.
 14 rounds 0 reps
Performed as RX
Greg Segui 06/22/2020 Premier Martial Arts/Grand River CrossFit 06/22/2020 14min EMOM
6 Jump Lunges (Alt.)
5 Hollow Rocks
4 V-sits

Perfect score is 14 rounds
Post total rounds completed.
 14 rounds 0 reps
Performed as RX
Valerie Blyleven 06/22/2020 Premier Martial Arts/Grand River CrossFit 06/22/2020 14min EMOM
6 Jump Lunges (Alt.)
5 Hollow Rocks
4 V-sits

Perfect score is 14 rounds
Post total rounds completed.
 14 rounds 0 reps
Performed as RX
Charles Drake 06/21/2020 Sheepdog CrossFit None Run 1 mile
3 rounds for time:
9 barbell thrusters
15 pull-ups
21 AKB swings

Rest five mins

20 min AMRAP
Row 500m
50Burpees
50 v-ups.
50 pushups 		1 rounds 585 reps
Performed as RX
Gretchen P 06/21/2020 Sheepdog CrossFit None 2 mile run at 17:08
19 clusters
86 burpees
32 sit-ups		 30m 00s
Performed as RX
Chulho Kim 06/21/2020 56th Army Band Squat/Bench Press/Grace Back Squat/Front squat
3x3/1-1
255-275-295/255-275PR

Bench Press
3-3-2
165-185-205

Clean& 2 squat Jerks
75-95-115-135-135

Grace
30 Clean &Jerk
135lbs.

Cash out
1 mile Run		 1h 30m 00s
Performed as RX
Jonathan Schabruch 06/20/2020 Sheepdog CrossFit None Complete as many rounds as possible in 10 mins of:
10 Box Jumps, 24/20 in
10 Power Snatches, 75/55 lbs		 7 rounds 10 reps
Performed as RX
Toni Smith 06/20/2020 Premier Martial Arts/Grand River CrossFit 06/20/2020 21-15-9 reps for time
Burpees
Air Squats
Odd object bent rows

Post time!
 5m 50s
Performed as RX
Steve Matteson 06/19/2020 PilotFit HomeWOD 34 3 Rounds
25 Burpee box jumps
25 Box dips
50 DUBS		 18m 25s
Performed as RX
Chris Torrence 06/19/2020 Farm Fitness FF 061920 In teams of six, each team member begins at a different station and team members rotate when everyone finishes their exercise. Complete three total rounds for time.

1 - 250m Row
2 - 500m AB
3 - 15 Pull-ups
4 - 20 Sit-Ups
5 - 100m 115# Barbell Carry
6 - Rest		 22m 41s
Performed as RX
Bubba Hester 06/19/2020 Farm Fitness FF 061920 In teams of six, each team member begins at a different station and team members rotate when everyone finishes their exercise. Complete three total rounds for time.

1 - 250m Row
2 - 500m AB
3 - 15 Pull-ups
4 - 20 Sit-Ups
5 - 100m 115# Barbell Carry
6 - Rest		 22m 41s
Performed as RX
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