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Athlete Date Sort Location Workout Name Description Results
Gretchen P 06/08/2020 Sheepdog CrossFit None 4x8
DB held skater squats
ring push ups

then 24 min
1 min: 10 cal row
2 min: 20 KB bent over see saw rows with 22 lb kbs
3 min: 150m sled push at 135 lbs
4 min: 10 kb see saw z press		 40m 00s
Performed as RX
Chulho Kim 06/08/2020 56th Army Band Snatc Strength
3 x 2 muscle Snatches
3 x 2 Snatch Balances + 2 Overhead squats
3 x 2 full snatches
Then Singles

3RDS
20 Single DB squat snatches 50lbs
15 Strict Pullups
15 V-ups
 60m 00s
Performed as RX
Daniel Qualmann 06/08/2020 Sheepdog CrossFit None 30 min EMOM:

2 Handstand Push Ups
1 Hang Power Clean		 135# lbs
Performed as RX
Scott Anderson 06/07/2020 Sheepdog CrossFit None Bench press 1-1-1-1-1 225-225-245-265-270(f) lbs
Performed as RX
Scott Anderson 06/07/2020 Sheepdog CrossFit Jenkins AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

Split work between partners as needed. Run together.		 2 rounds 5 reps
Performed as RX
Chulho Kim 06/07/2020 56th Army Band Clean Strength
Find 1 Heaviest complex
1 Hang power clean
1 Hang squat clean
1 squat clean
1 Split jerk
95-115-135-155-185
Then
C&J Single
205-215PR
Clean Single
235(x)-235(x)-240PR

6 Rounds
8 Thrusters 95lbs
40 Double Unders

3 sets of
5 bicep curls - full range
5 bicep curls - top half
5 bicep curls - bottom half		 1h 20m 00s
Performed as RX
Charles Drake 06/07/2020 Sheepdog CrossFit None 3.3 mile run 31m 20s
Performed as RX
Gretchen P 06/06/2020 Sheepdog CrossFit None 1 mile run
15 min:
1 min 12 tricep extensions
2nd min 12 presses

2 min rest, then
30/30 side planks
30 sec leg lifts over kb		 40m 00s
Performed as RX
Laurie Hines 06/06/2020 Premier Martial Arts/Grand River CrossFit 06/06/2020 21-15-9 reps of
Odd Object Squats
Odd Object Push Press
Odd Object Rows
V-sits

Post time!
 5m 30s
Performed as RX
Carly Baxter 06/06/2020 Premier Martial Arts/Grand River CrossFit 06/06/2020 21-15-9 reps of
Odd Object Squats
Odd Object Push Press
Odd Object Rows
V-sits

Post time!
 9m 12s
Performed as RX
Jeanette Tilstra 06/06/2020 Premier Martial Arts/Grand River CrossFit 06/06/2020 21-15-9 reps of
Odd Object Squats
Odd Object Push Press
Odd Object Rows
V-sits

Post time!
 6m 20s
Performed as RX
Bubba Hester 06/05/2020 Farm Fitness The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 1h 7m 15s
Performed as RX
Wyatt Hester 06/05/2020 Farm Fitness The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 1h 9m 32s
Workout Scaled
Kyle Reedy 06/05/2020 Farm Fitness The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 1h 7m 25s
Workout Scaled
Riley H 06/05/2020 Farm Fitness The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 1h 9m 50s
Workout Scaled
Scott Anderson 06/05/2020 Sheepdog CrossFit 160830 Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.

HOME ROWER		 14m 19s
Performed as RX
Eric H 06/05/2020 Farm Fitness The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 1h 9m 14s
Performed as RX
Eli Hines 06/05/2020 Farm Fitness The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 1h 9m 47s
Workout Scaled
Jonathan Schabruch 06/05/2020 Sheepdog CrossFit None With a partner, for 30 minutes:
Partner A - Run 800m
Partner B - Row until partner A returns

Swap roles each time the runner returns and record total distance at the end of 30 minutes.		 12,298 m
Performed as RX
Laurie Hines 06/05/2020 Premier Martial Arts/Grand River CrossFit 06/05/2020 8min AMRAP:
8 Odd Object Thrusters
12 Step Ups

Post rounds & reps!
 7 rounds 15 reps
Performed as RX
Shawna Cole 06/05/2020 G2 GYM Climbing Drills Climbing Drill1
Exercise 1: Straight-Arm Pull
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

Climbing Drill2
Exercise 1: Flexed-Arm Hang
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up		 48m 00s
Performed as RX
Deion Talton 06/05/2020 G2 GYM Climbing Drills Climbing Drill1
Exercise 1: Straight-Arm Pull
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

Climbing Drill2
Exercise 1: Flexed-Arm Hang
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up		 1m 00s
Performed as RX
Jacob Bittner 06/05/2020 G2 GYM Climbing Drills Climbing Drill1
Exercise 1: Straight-Arm Pull
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

Climbing Drill2
Exercise 1: Flexed-Arm Hang
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up		 60m 00s
Performed as RX
Catherine Trisch 06/05/2020 G2 GYM Climbing Drills Climbing Drill1
Exercise 1: Straight-Arm Pull
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

Climbing Drill2
Exercise 1: Flexed-Arm Hang
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up		 1m 00s
Performed as RX
Gretchen P 06/05/2020 Sheepdog CrossFit None 10 rounds
1 clean and press
2 snatches
6 KB swings
2 windmills
1 romanian DL one leg

then
3x 30/15
kb leg lifts
knee gun press out		 30m 00s
Performed as RX
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