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Athlete Date Sort Location Workout Name Description Results
Bubba Hester 05/25/2020 Farm Fitness Fran For Time:
21-15-9
Thrusters@95#
Pull-Ups		 4m 41s
Performed as RX
Chulho Kim 05/25/2020 56th Army Band Murph Murph
1mile Run
100 Pullups
200 pushups
300 squats
1mile run
Wear a 20lbs weighted vest. 		60m 00s
Performed as RX
Charles Drake 05/24/2020 Sheepdog CrossFit None 15 min AMRAP

100 dubs (200 SUs)
20 dball slams
20 T2B or v-ups
5 wall walks

Rest five minutes

15 min AMRAP

400m run / 500 row / 20 cal assault bike (Alt)
20 SA alt RKB
20 box jumps
20 sit-ups with 15 plate OH		 4 rounds 682 reps
Performed as RX
Gretchen P 05/24/2020 Sheepdog CrossFit None 1 min bench press
1 min plank rows
1 min leg lefts
1 min triceps extensions
1 min rest

x 3		 15m 00s
Performed as RX
Chulho Kim 05/24/2020 56th Army Band Recovery With Resistance Band
3Rounds
10 Rows
10 Good mornings
10 Overhead press
*Do it again with an empty barbell
800m Run

Cool Down
Mobility movements
Lower to upper body.


45m 00s
Performed as RX
Charles Drake 05/23/2020 Sheepdog CrossFit None 18 min AMRAP

30 SA DB hang squat cleans
20 SA DB OH lunges
10 T2B		 4 rounds 43 reps
Performed as RX
Charles Drake 05/23/2020 Sheepdog CrossFit None 18 Minute AMRAP
30 SA DB Hang Squat Clean
20 SA DB Overhead Reverse Lunge
10 Toes to Bar		 03 rounds 30 reps
Performed as RX
Chulho Kim 05/23/2020 56th Army Band Pushpress/Jerk/Row Push Press
3x3
135-155-175
Push Jerk
1-1-1
185-185-185
Barbell Row
3x5
205-215-225

For Time
3RDS of
10 Clean & Jerk 135lbs
30 situps
50 Double Unders
2min Rest
3RDS of
10 Power Snatches 95lbs
30 Situps
50 Double Unders
 1h 10m 00s
Performed as RX
Jonathan Schabruch 05/22/2020 Sheepdog CrossFit None As a two person team:
5 rounds of:
Partner 1
12 Knees-to-elbows
12 Dumbbell Push Press
12/8 Calories, Row

Then partner 2
12 Knees-to-elbows
12 Dumbbell Push Press
12/8 Calories, Row

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 14m 12s
Performed as RX
Jen Priestman 05/22/2020 Premier Martial Arts/Grand River CrossFit 05/22/2020 20 min EMOM
1st min - 15 squats, hold towel overhead
2nd min - 40 Russian twist
3rd min - 15 push ups
4th min - 40 bicycles
repeat

Perfect score is 20 rounds!
Submitted by Laurie H.		 20 rounds 0 reps
Performed as RX
Charles Drake 05/22/2020 Sheepdog CrossFit None Run 4.07 miles 40m 33s
Performed as RX
Scott Anderson 05/22/2020 Sheepdog CrossFit None Front squat 5-5-5-5-5 135-155-175-185-195(4) lbs
Performed as RX
Scott Anderson 05/22/2020 Sheepdog CrossFit None 50 calorie row
50 deadlifts @ 155#
50 wallballs
50 HR pushups
50 wallballs
50 deadlifts @ 155#
50 calorie row		 29m 23s
Performed as RX
Toni Smith 05/22/2020 Premier Martial Arts/Grand River CrossFit 05/22/2020 20 min EMOM
1st min - 15 squats, hold towel overhead
2nd min - 40 Russian twist
3rd min - 15 push ups
4th min - 40 bicycles
repeat

Perfect score is 20 rounds!
Submitted by Laurie H.		 20 rounds 0 reps
Performed as RX
Laurie Hines 05/22/2020 Premier Martial Arts/Grand River CrossFit 05/22/2020 20 min EMOM
1st min - 15 squats, hold towel overhead
2nd min - 40 Russian twist
3rd min - 15 push ups
4th min - 40 bicycles
repeat

Perfect score is 20 rounds!
Submitted by Laurie H.		 20 rounds 0 reps
Performed as RX
Gretchen P 05/22/2020 Sheepdog CrossFit None 3 mile slow run/jog (stupid knee) 29m 37s
Performed as RX
Bubba Hester 05/22/2020 Farm Fitness Chipper Friday 5.17.19 Description:Chipper (with a partner)

60 Box Jumps
50 Wall-Balls @ 20#
60 Ring Dips
50 Pull-Ups
60 Push-Ups
50 Pistols (25 each side)

Only one partner working at a time. Partition as needed.		 12m 47s
Performed as RX
Daniel Qualmann 05/22/2020 Sheepdog CrossFit None 5 rounds of:
12 Knees-to-elbows
12 Dumbbell Push Press
12 Calories, Row

Rest 3 min between rounds

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 29m 01s
Performed as RX
Chris Torrence 05/22/2020 Farm Fitness Chipper Friday 5.17.19 Description:Chipper (with a partner)

60 Box Jumps
50 Wall-Balls @ 20#
60 Ring Dips
50 Pull-Ups
60 Push-Ups
50 Pistols (25 each side)

Only one partner working at a time. Partition as needed.		 12m 02s
Performed as RX
Sam Torrence 05/22/2020 Farm Fitness Chipper Friday 5.17.19 Description:Chipper (with a partner)

60 Box Jumps
50 Wall-Balls @ 20#
60 Ring Dips
50 Pull-Ups
60 Push-Ups
50 Pistols (25 each side)

Only one partner working at a time. Partition as needed.		 12m 47s
Performed as RX
Eli Hines 05/22/2020 Farm Fitness Chipper Friday 5.17.19 Description:Chipper (with a partner)

60 Box Jumps
50 Wall-Balls @ 20#
60 Ring Dips
50 Pull-Ups
60 Push-Ups
50 Pistols (25 each side)

Only one partner working at a time. Partition as needed.		 12m 02s
Performed as RX
Arnel Liwanagan 05/22/2020 Courage G6 Every Minute on the Minute This is a 10 min every minute on the minute workout. Conduct each round every minute, then rest until the beginning of the next minute.

4 x Jumping Knee tucks (standing knee raises)
5 x Crunches (crunches)
4 x Spiderman Pushups (modified pushups)
5 x Air Squats (half squats)

You must complete all the exercises to continue to the next round. Max is 10 rounds.

 10m 00s
Performed as RX
Chulho Kim 05/22/2020 56th Army Band Overhead press/Deadlift Deadlift/Overhead press
3x5
315-325-345/95-115-125
Warmup
3-3-(3)
135-225-275/45-75

CEO
5 Rounds: 3 min AMRAP
3 Dumbbell Power Snatches 50lbs
6 push ups
9 air squats
1min Rest.
20RDS.
1h 20m 00s
Performed as RX
Jonathan Schabruch 05/21/2020 Sheepdog CrossFit None For time:
400m Run
15 Back Squats, 225/155
400m Run
12 Back Squats, 225/155
400m Run
9 Back Squats, 225/155		 10m 01s
Performed as RX
Charles Drake 05/21/2020 Sheepdog CrossFit None Alt EMOM x32 min

1) alt SA C&J 40
2) ABMat sit-up
3) DUBs
4) Rest
5) SA alt DB snatches
6) v-ups
7) burpees
8) rest		 445 reps
Performed as RX
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