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Athlete Date Sort Location Workout Name Description Results
Justin Mcgee 05/18/2020 Courage G6 Long run 4 mile slow job 47m 00s
Performed as RX
Justin Mcgee 05/13/2020 Courage G6 Run 1.75 mile run at goal pace 8:30 per mile 17m 20s
Performed as RX
Justin Mcgee 05/12/2020 Courage G6 Pure cardio Insanity pure cardio 34m 00s
Performed as RX
Justin Mcgee 05/11/2020 Courage G6 3 mile run 3 mile slow jog 33m 00s
Performed as RX
Justin Mcgee 05/08/2020 Courage G6 Ruck March 2.23 mile ruck March 27m 00s
Performed as RX
Justin Mcgee 05/05/2020 Courage G6 2 mile run 2 mile run own pace 18m 00s
Performed as RX
Justin Mcgee 05/05/2020 Courage G6 Pu/su drill Pu/su *30 second for 30 minutes
1 side plank
1 regular plant
.25 mile sprint		 30m 00s
Performed as RX
Justin Mcgee 04/28/2020 Courage G6 Pure cardio Insanity pure cardio 45m 00s
Performed as RX
Justin Mcgee 04/27/2020 Courage G6 Distance run 3 mile run 33m 00s
Performed as RX
Justin Mcgee 04/23/2020 Courage G6 Pure cardio Insanity pure cardio 45m 00s
Performed as RX
Justin Mcgee 04/21/2020 Courage G6 Pure cardio Insanity pure cardio 45m 00s
Performed as RX
Justin Mcgee 04/17/2020 Courage G6 Sprints Choose one of the following of Aerobic/Cardio Type Exercises:

3 Mile Run		 1 reps
Performed as RX
Justin Mcgee 04/16/2020 Courage G6 Two mile run 2 miles at goal pace 830 23m 00s
Performed as RX
Justin Mcgee 04/15/2020 Courage G6 Insanity pure cardio Insanity pure cardio 45m 00s
Performed as RX
Justin Mcgee 04/14/2020 Courage G6 Run 2.5 mile run 29m 00s
Performed as RX
Justin Mcgee 04/07/2020 Courage G6 2011 CrossFit Games Event 3 Circuit
1 minute of push ups * 8
1 minute of sit-ups * 8
Burpees *10
Should tap 15
Claps 15
Air squats 20
Steam engine 15
6 inch leg raises 10		 45m 00s
Performed as RX
Justin Mcgee 04/06/2020 Courage G6 2 mile run 2 mile jog 32m 00s
Performed as RX
Justin Mcgee 04/03/2020 Courage G6 Speed run 2 miles at fastest pace 34m 00s
Performed as RX
Justin Mcgee 04/02/2020 Courage G6 Core strengthening 30 seconds of push ups * 8
30 seconds of sit-ups * 8
Burpees *5
Should tap 10
Claps 10
Air squats 10
Steam engine 10
Crunches 30 seconds
Circuit 		45m 00s
Performed as RX
Justin Mcgee 04/01/2020 Courage G6 1.5 jog /sprints 1.5 mile job with weight average pace 11 min
5 sprint suicides 		35m 00s
Performed as RX
Justin Mcgee 03/31/2020 Courage G6 None Every minute on the minute for 15 minutes! Once you have completed the round you rest until that minute is complete and the next round starts.

Reps - exercise (alternate/scaled exercise)
10 - Air Squats (half squats)
10 - Pushups (six point pushups)
10 - Crunches

Score is one point per round, max score 15 points/rounds. If you fail to complete all exercises and reps in the one minute, your score is the last fully completed round, plus the reps you completed up to the failed round (ie: 13 complete rounds, 10 air squats and 7 pushups in the failed round = 13 rounds 17 reps)

Bonus Round (no bonus round for scaled w/back or abdominal issues)
If you complete all 15 rounds, then you will do a plank for 2 mins(120 secs). You will score each second as a rep. (ie. 15 complete rounds, and 90 secs plank = 15 rounds 90 reps)
 5 rounds 15 reps
Performed as RX
Justin Mcgee 03/30/2020 Courage G6 Speed run 2 mile sprint as fast as you can 30m 00s
Performed as RX
Justin Mcgee 03/27/2020 Courage G6 Distance run 3.0 miles slow pace 11:00 pace
Pu/su muscle failure		 45m 00s
Performed as RX
Justin Mcgee 03/25/2020 Yelm Sprint workout 1 mile at goal pace 7:30
Sprints 20m *6
Sprints karaoke *6
Sprints returns *6
Sprints pu 20m + 10 *6
 30m 00s
Performed as RX