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Athlete Date Sort Location Workout Name Description Results
Sam Torrence 06/01/2020 Farm Fitness Burpee Delight 12 minutes EMOM:

10 Wall balls
After the wall balls, do as many burpees as possible for the remainder of the minute.

Score is total burpees completed.		 27 reps
Performed as RX
Scott Anderson 06/01/2020 Sheepdog CrossFit None 21-18-15-12-9-6-3 reps for time of:

Toes-to-bar
Wall-ball shots

30-lb. ball		 15m 59s
Performed as RX
Curtis Powell 06/01/2020 Courage G6 None 2Mile Run 2.50 mi
Performed as RX
Toni Smith 06/01/2020 Premier Martial Arts/Grand River CrossFit None Grip and Rip
For Time:
21 Burpees
1 Round of Odd Object/Dumbbell DT
18 Burpees
1 Round of Odd Object/Dumbbell DT
15 Burpees
1 Round of Odd Object/Dumbbell DT
12 Burpees
1 Round of Odd Object/Dumbbell DT

1 round of DT= 12 deadlifts, 9 Hang power cleans,6 Push Jerks with Odd object or DBs.

Post time!		 9m 33s
Performed as RX
Gretchen P 06/01/2020 Sheepdog CrossFit None 4x8 eccentric press
Then

4x3 Bent over curls then
12 ring pull-ups

then 16 min 1st min, 2nd, min, repeat
100m ski erg 1 min
40 mountain climbers 1 min		 40m 00s
Performed as RX
Steve Matteson 06/01/2020 PilotFit HomeWOD 29 4 Rounds
20 Box jump
20 V-ups
40 Mountain climbers
10 curls (each arm) - 20-30 lbs.
20 Bench dips (go deep)
40 Dubs		 21m 08s
Performed as RX
Daniel Qualmann 06/01/2020 Sheepdog CrossFit None 12 min AMRAP Team:

1- Row 15 Cal
2- 9 Pull Up and 9 Knee to Elbow		 3 rounds 58 reps
Performed as RX
Scott Anderson 05/31/2020 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch

HOME ROWER		 23m 14s
Performed as RX
Scott Anderson 05/31/2020 Sheepdog CrossFit None Back Squat 10-10-10-10 135-165-185-205(5) lbs
Performed as RX
Charles Drake 05/31/2020 Sheepdog CrossFit None 10 Minute AMRAP

5 HSPU
10 Chest to Bar
15 American KB Swing (50/35)


Accessory
2-3 sets
BB Bicep Curl
Banded Skullcrusher		 03 rounds 05 reps
Workout Scaled
Chulho Kim 05/31/2020 56th Army Band Back squat/bench press Strength
3x3
Back sQuats/Bench press *225-255-275-295(Single)
*145-165-185

Buy in -85 situps-

5RFT
5 Clusters 115lbs
31x2 Double Unders
5 Power Snatches 115lbs
62 Double Unders
5 Overhead Squats 115lbs
62 Double Unders

Buy out -85 Pushups-		 1h 30m 00s
Performed as RX
Jonathan Schabruch 05/30/2020 Sheepdog CrossFit None 15:00 AMRAP:
15 Elliptical Calories
12 Jumping Squats
6 Toes-to-bars
1 Wall Walk		 5 rounds 18 reps
Performed as RX
Chulho Kim 05/30/2020 56th Army Band Bear complex Ring muscle up practice

Bear Complex
5 rounds for load
7 unbroken sets of this
1 power clean
1 front squat
1 push press
1 back squat
1 push press
75-80-85-90-95

4 RDS
10 strict Pullups
Max Hand stand hold
Max L-sit Hold		 60m 00s
Performed as RX
Gretchen P 05/30/2020 Sheepdog CrossFit None 2 mile jog 19m 00s
Performed as RX
Toni Smith 05/30/2020 Premier Martial Arts/Grand River CrossFit 05/30/2020 Complete as many rounds as possible in 15 minutes of:

12 Odd object Rows
12 walking lunges
12 V-sits

Post total rounds & reps!
 11 rounds 20 reps
Performed as RX
Steve Matteson 05/29/2020 PilotFit 30 Minutes of Burpees Total number of burpees completed in 30 min.

Each burpee requires a two-footed jump up to a 2" platform with full standing extension at the top. You can step down from the platform. You can do "bar" facing or from the side of the platform.		 256 reps
Performed as RX
Chris Torrence 05/29/2020 Farm Fitness Asphalt Mixer On The 3:00 x 7 Rounds
400m Run
15 KBS
* Rest The Remaining Time *
* Post Slowest Round *		 3m 35s
Performed as RX
Eli Hines 05/29/2020 Farm Fitness Asphalt Mixer On The 3:00 x 7 Rounds
400m Run
15 KBS
* Rest The Remaining Time *
* Post Slowest Round *		 2m 15s
Performed as RX
Scott Anderson 05/29/2020 Sheepdog CrossFit None 3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#

Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m		 25m 24s
Performed as RX
Tyler Grant 05/29/2020 PilotFit 30 Minutes of Burpees Total number of burpees completed in 30 min.

Each burpee requires a two-footed jump up to a 2" platform with full standing extension at the top. You can step down from the platform. You can do "bar" facing or from the side of the platform.		 151 reps
Performed as RX
Gretchen P 05/29/2020 Sheepdog CrossFit None 16 min
Min 1: 100m ski erg
Min 2: 100 foot waiter walk with 22 lbs

Rest 4 min, then

16 min
Min 1: 12 dumbbell rows with 15s
Min 2: 150m sled push (140 lb sled)		 32m 00s
Performed as RX
Jonathan Schabruch 05/29/2020 Sheepdog CrossFit None Deadlift
2-2-2-2-2		 335-345-355-355-355 lbs
Performed as RX
Jeanette Tilstra 05/29/2020 Premier Martial Arts/Grand River CrossFit 05/29/2020 5 rounds for time:
30 Mountain Climbers
10 Ground to Overhead
20 Sit ups
10 Odd object squats
10 Tuck jumps

Post time!
 14m 52s
Performed as RX
Jacob Bittner 05/29/2020 G2 GYM None (All tempos in Video)
PART 1 - BODYBUILDING
4 sets x 12 15 reps each
1A - TEMPO WEIGHTED SQUATS
1B BULGARIAN SPLIT SQUATS
1C BANDED LATERAL RAISES

4 sets x 12 15 reps each
2A BANDED PUSH UPS
2B BENCH DIPS
2C BANDED BICEP CURLS

PART 2 - METCON
27 - 21 15 - 9
HIGH KNEES
MILITARY SQUAT JUMPS (alternative Normal Squats) BURPEES
PLANK SUPERMAN (ELBOWS)
(Adv: use backpack or weighted vest)

PART 3 - METCON
40 X JUMP LUNGES
40 X PUSH UPS
40 X LEG RAISES
40SEC REST
30 X JUMP LUNGES
30 X PUSH UPS
30 X LEG RAISES
30SEC REST
20 X JUMP LUNGES
20 X PUSH UPS
20 X LEG RAISES
10 X JUMP LUNGES
10 X PUSH UPS
10 X LEG RAISES

 60m 00s
Performed as RX
Teresa Culver 05/29/2020 Premier Martial Arts/Grand River CrossFit 05/29/2020 5 rounds for time:
30 Mountain Climbers
10 Ground to Overhead
20 Sit ups
10 Odd object squats
10 Tuck jumps

Post time!
 16m 57s
Performed as RX
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