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Athlete Date Sort Location Workout Name Description Results
Eli Hines 06/09/2020 Farm Fitness Runner Up 6 x 3:00 Rounds
400m Run
- Max Reps in remaining time (Athletes Choice)
* 1 Minute rest after each round *		 180 reps
Performed as RX
Catherine Trisch 06/09/2020 G2 GYM Shoulders 1. Shoulder Press- 4 sets of 10
-Slow and controlled. Keep your core tight. Don't let your arms go below your ears when coming down.

Superset: 15 dumbbell punches

2. Bent over Lateral Raise- 4 sets of 10
- This exercise is starts sitting on a bench/chair. Slightly bend at the waist while sitting to perform exercise. Start with lighter weight. Drop set last set (until failure). You don't have to bring them up too high.

Superset: 10 Lateral Raises (standing). Arms start down by sides and lift out to the side (not to exceed shoulders).

3. Military Press- 4 sets of 10
- This can be done with barbell or cable

Superset: 10 Plate Squeezes
-Uses a weighted plate of your choice, squeeze plate from chest and extend arms forward. Slow and controlled will accomplish best results.

4. Forward Raise- 4 sets of 10 (cable machine)
-Slow and controlled- Pause at the top of each rep for 2-3 secs.

Superset: 15 Upright Rows

5. One Arm Med Ball Pushups- 20 secs each/3 sets
-Do this exercise while alternating arms every rep.

Superset: Med ball raise- 20 secs non stop		 47m 00s
Performed as RX
Shawna Cole 06/09/2020 G2 GYM Shoulders 1. Shoulder Press- 4 sets of 10
-Slow and controlled. Keep your core tight. Don't let your arms go below your ears when coming down.

Superset: 15 dumbbell punches

2. Bent over Lateral Raise- 4 sets of 10
- This exercise is starts sitting on a bench/chair. Slightly bend at the waist while sitting to perform exercise. Start with lighter weight. Drop set last set (until failure). You don't have to bring them up too high.

Superset: 10 Lateral Raises (standing). Arms start down by sides and lift out to the side (not to exceed shoulders).

3. Military Press- 4 sets of 10
- This can be done with barbell or cable

Superset: 10 Plate Squeezes
-Uses a weighted plate of your choice, squeeze plate from chest and extend arms forward. Slow and controlled will accomplish best results.

4. Forward Raise- 4 sets of 10 (cable machine)
-Slow and controlled- Pause at the top of each rep for 2-3 secs.

Superset: 15 Upright Rows

5. One Arm Med Ball Pushups- 20 secs each/3 sets
-Do this exercise while alternating arms every rep.

Superset: Med ball raise- 20 secs non stop		 54m 00s
Performed as RX
Shawna Cole 06/09/2020 G2 GYM Shoulders 1. Shoulder Press- 4 sets of 10
-Slow and controlled. Keep your core tight. Don't let your arms go below your ears when coming down.

Superset: 15 dumbbell punches

2. Bent over Lateral Raise- 4 sets of 10
- This exercise is starts sitting on a bench/chair. Slightly bend at the waist while sitting to perform exercise. Start with lighter weight. Drop set last set (until failure). You don't have to bring them up too high.

Superset: 10 Lateral Raises (standing). Arms start down by sides and lift out to the side (not to exceed shoulders).

3. Military Press- 4 sets of 10
- This can be done with barbell or cable

Superset: 10 Plate Squeezes
-Uses a weighted plate of your choice, squeeze plate from chest and extend arms forward. Slow and controlled will accomplish best results.

4. Forward Raise- 4 sets of 10 (cable machine)
-Slow and controlled- Pause at the top of each rep for 2-3 secs.

Superset: 15 Upright Rows

5. One Arm Med Ball Pushups- 20 secs each/3 sets
-Do this exercise while alternating arms every rep.

Superset: Med ball raise- 20 secs non stop		 45m 00s
Performed as RX
Chulho Kim 06/09/2020 56th Army Band Barbara 5 E2MOM
3 power snatches
135-135-145-145-145
Right into
5 E2MOM
3 Clean&Jerk 165lbs

Barbara
5 rounds
20 Pullups
30 pushups
40 situps
50 squats
3 min rest		 1h 30m 00s
Performed as RX
Greg Segui 06/08/2020 Premier Martial Arts/Grand River CrossFit None Hellhole
Buy In:
25 Odd Object Ground to Overhead

2-2-2-3 Intervals Style AMRAPs (see below)
35 Hops/Skips/Double-Unders
5 Burpees
Max Ground to overhead

Post total reps of all AMRAPs added together including Buy In.

**Workout flow is as follows: AMRAP 2min,Rest 2 Minutes, AMRAP 2min, Rest 2 Minutes, AMRAP 2min, Rest 2 Minutes, AMRAP 3min		 316 reps
Performed as RX
Jonathan Schabruch 06/08/2020 Sheepdog CrossFit None EMOM 30 of:
2 Handstand Push-ups
1 Hang Power Clean		 30m 00s
Performed as RX
Charles Drake 06/08/2020 Sheepdog CrossFit None 15 min AMRAP:

30 WBs 20/14
20 SA DB C&J 50/35
10/8 cal row		 04 rounds 0 reps
Performed as RX
Scott Anderson 06/08/2020 Sheepdog CrossFit None 20 minute AMRAP:
20 burpees
20 calorie row
20 abmat situps		 4 rounds 40 reps
Performed as RX
Steve Matteson 06/08/2020 PilotFit HomeWOD 30 3 Rounds
20 Goblet Squats - 45 lbs.
15 Incline pushups
20 Romanian deadlift - 45 lbs.
15 Decline pushups
50 DUBS		 14m 49s
Performed as RX
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
Bubba Hester 06/08/2020 Farm Fitness None Strength WOD (i.e. NOT FOR TIME)
Hang Power Snatch
3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM)		 175 lbs
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
Eric H 06/08/2020 Farm Fitness None Strength WOD (i.e. NOT FOR TIME)
Hang Power Snatch
3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM)		 115 lbs
Performed as RX
Chris Torrence 06/08/2020 Farm Fitness None Strength WOD (i.e. NOT FOR TIME)
Hang Power Snatch
3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM)		 135 lbs
Performed as RX
Eli Hines 06/08/2020 Farm Fitness None Strength WOD (i.e. NOT FOR TIME)
Hang Power Snatch
3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM)		 65-85-95-100-105-115 lbs
Performed as RX
Tyler Grant 06/08/2020 PilotFit HomeWOD 30 3 Rounds
20 Goblet Squats - 45 lbs.
15 Incline pushups
20 Romanian deadlift - 45 lbs.
15 Decline pushups
50 DUBS		 9m 50s
Performed as RX
Catherine Trisch 06/08/2020 G2 GYM None 2 mile run

After each 1/4 mile (or 1 lap around Cowan) stop and do:
75 jumping jacks
30 mountain climbers (2 count)
20 sit ups (hands behind head)		 2.00 mi
Performed as RX
Deion Talton 06/08/2020 G2 GYM None 2 mile run

After each 1/4 mile (or 1 lap around Cowan) stop and do:
75 jumping jacks
30 mountain climbers (2 count)
20 sit ups (hands behind head)		 2.00 mi
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
Jacob Bittner 06/08/2020 G2 GYM None 2 mile run

After each 1/4 mile (or 1 lap around Cowan) stop and do:
75 jumping jacks
30 mountain climbers (2 count)
20 sit ups (hands behind head)		 2.00 mi
Performed as RX
Charles Drake 06/07/2020 Sheepdog CrossFit None 3.3 mile run 31m 20s
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
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