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Athlete Date Sort Location Workout Name Description Results
Charles Drake 04/05/2020 Sheepdog CrossFit None 10 min AMRAP

10 air squats
9 SA dB snatches R 30
10 pushups
9 SA DB snatches L
 7m 30s
Performed as RX
Scott Anderson 04/05/2020 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.

HOME ROWER		 4,546 m
Performed as RX
Gretchen P 04/05/2020 Sheepdog CrossFit The Don For time:
66 Deadlifts,
66 Box jump,
66 Kettlebell swings,
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters,
66 Sit sit-ups
66 Burpees
66 Double-unders		 58m 50s
Performed as RX
Chulho Kim 04/05/2020 56th Army Band None Deadlift
4-4-4-1
325-335-345-355

10min AMRAP

10 Squats
9 Right arm DB snatches
10 Pushups
9 Left arm DB snatches
5Rounds and 16reps


Cash out
Bicep & tricep		 355 lbs
Performed as RX
Dave Snyder 04/05/2020 None Mail Walk Round trip walk to and from mailbox
3:34		 0.34 mi
Performed as RX
Greg Segui 04/04/2020 Premier Martial Arts/Grand River CrossFit 04/04/2020 "Partner Problems"
15min AMRAP
5 One Arm Partner Rows(alt. each round)
7 Odd Object Squat and Pass
9 Push up Partner Taps

Without Partner
15min AMRAP:
5 One arm Odd Object Rows
7 Odd Object Goblet Squats
9 Push up Shoulder Taps

Post total rounds and reps!
Scale as needed. SuperKids do full workout.		 14 rounds 5 reps
Performed as RX
Nyree Segui 04/04/2020 Premier Martial Arts/Grand River CrossFit 04/04/2020 "Partner Problems"
15min AMRAP
5 One Arm Partner Rows(alt. each round)
7 Odd Object Squat and Pass
9 Push up Partner Taps

Without Partner
15min AMRAP:
5 One arm Odd Object Rows
7 Odd Object Goblet Squats
9 Push up Shoulder Taps

Post total rounds and reps!
Scale as needed. SuperKids do full workout.		 14 rounds 5 reps
Performed as RX
Valerie Blyleven 04/04/2020 Premier Martial Arts/Grand River CrossFit 04/04/2020 "Partner Problems"
15min AMRAP
5 One Arm Partner Rows(alt. each round)
7 Odd Object Squat and Pass
9 Push up Partner Taps

Without Partner
15min AMRAP:
5 One arm Odd Object Rows
7 Odd Object Goblet Squats
9 Push up Shoulder Taps

Post total rounds and reps!
Scale as needed. SuperKids do full workout.		 15 rounds 5 reps
Performed as RX
Jonathan Schabruch 04/04/2020 Sheepdog CrossFit None 20:00 AMRAP:
Run, 400 m
5 Strict Pull-ups
5 Strict Knees-to-elbows
10 Kipping Pull-ups
10 V-ups		 5 rounds 230 reps
Performed as RX
Charles Drake 04/04/2020 Sheepdog CrossFit None 15 min AMRAP

20 ball slams AHAP
20 medball walking lunges
Bear crawl 20 yds
Run 400 (ish)

Rest 5 mins

15 min AMRAP

20 American KB swings 35
20 1 KB thruster 35
20 burpees over KB
SA KB rack carry (20yards 10 ea)		 4 rounds 97 reps
Performed as RX
Toni Smith 04/04/2020 Premier Martial Arts/Grand River CrossFit 04/04/2020 "Partner Problems"
15min AMRAP
5 One Arm Partner Rows(alt. each round)
7 Odd Object Squat and Pass
9 Push up Partner Taps

Without Partner
15min AMRAP:
5 One arm Odd Object Rows
7 Odd Object Goblet Squats
9 Push up Shoulder Taps

Post total rounds and reps!
Scale as needed. SuperKids do full workout.		 13 rounds 5 reps
Performed as RX
mike pace 04/04/2020 madera so #632..."WEEKENDS ROCK" 5 RFT

:30 sec row
8 curls
:30 ass bike
8 db bench

4-4-20.me/tj/pena=12:45
 12m 45s
Performed as RX
Gretchen P 04/04/2020 Sheepdog CrossFit None P90x

Biceps, Triceps, Shoulders		 25m 00s
Performed as RX
Shelby Barber 04/04/2020 56th Army Band Moving Dirt Pick up, carry 100lbs bags of dirt.

Carry 50 meters repeat 10 times		 45m 00s
Performed as RX
Chulho Kim 04/04/2020 56th Army Band Running None 2.00 mi
Performed as RX
Dave Snyder 04/04/2020 56th Army Band Weighted walk Walk to and from work with the kids. I wore IOTV and plates; 25 pounds. 2.25 miles 42:07 2.25 mi
Performed as RX
Teresa Culver 04/03/2020 Premier Martial Arts/Grand River CrossFit 04/03/2020 Part A)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
2min Rest

Part B)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
2min Rest

Part C)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Post total time including breaks!
Scale as needed.		 19m 06s
Performed as RX
Jonathan Schabruch 04/03/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Deadlift, 225/155
Burpees, bar-facing		 5m 35s
Performed as RX
Toni Smith 04/03/2020 Premier Martial Arts/Grand River CrossFit 04/03/2020 Part A)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
2min Rest

Part B)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
2min Rest

Part C)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Post total time including breaks!
Scale as needed.		 15m 17s
Performed as RX
mike pace 04/03/2020 madera so #631..."BASIC CORONER 101" 8 RFT

25m tire fLIP
100m row
8 curls

3-22-20me/pena=20:41
 20m 41s
Performed as RX
Steve Matteson 04/03/2020 PilotFit Home Half Murph 800 m.
50 Pullups
100 Pushups
150 Air Squats
800 m.

Find something that you can sub for pullups
- Bent over rows
- Band pull down from your floor joists
- Isometric pulls on a sturdy door (close to the hinges)
- etc.		 23m 52s
Performed as RX
Jeanette Tilstra 04/03/2020 Premier Martial Arts/Grand River CrossFit 04/03/2020 Part A)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
2min Rest

Part B)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
2min Rest

Part C)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Post total time including breaks!
Scale as needed.		 18m 59s
Performed as RX
Laurie Hines 04/03/2020 Premier Martial Arts/Grand River CrossFit 04/03/2020 Part A)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
2min Rest

Part B)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
2min Rest

Part C)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Post total time including breaks!
Scale as needed.		 16m 30s
Performed as RX
Karen Tilstra 04/03/2020 Premier Martial Arts/Grand River CrossFit 04/03/2020 Part A)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
2min Rest

Part B)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
2min Rest

Part C)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Post total time including breaks!
Scale as needed.		 18m 51s
Performed as RX
Eric H 04/03/2020 Farm Fitness Durantes Core 5 Rounds

10 Hollow Rocks
10 V-UPS
10 Tuck Ups
10 Second Hollow Hold
1 Minute Rest

 16m 05s
Performed as RX
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