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Athlete Date Sort Location Workout Name Description Results
Shawna Cole 06/04/2020 G2 GYM Distance run 4 mile run

Take your 2 mile APFT time and double it. Your goal is to stay within that window of time.

8 laps + 41 ft = 2 miles at Cowan Stadium		 1h 36m 00s
Performed as RX
Hannah Powers 06/04/2020 G2 GYM Distance run 4 mile run

Take your 2 mile APFT time and double it. Your goal is to stay within that window of time.

8 laps + 41 ft = 2 miles at Cowan Stadium		 40m 00s
Performed as RX
Jacob Bittner 06/04/2020 G2 GYM Distance run 4 mile run

Take your 2 mile APFT time and double it. Your goal is to stay within that window of time.

8 laps + 41 ft = 2 miles at Cowan Stadium		 36m 00s
Performed as RX
Jonathan Schabruch 06/03/2020 Sheepdog CrossFit None For time:
10 x 100m sprints

*Rest as needed		 2m 36s
Performed as RX
Charles Drake 06/03/2020 Sheepdog CrossFit None Ferguson Run

1) 5.11 miles -Wyatt
2) 6.06 miles -Jack		 1h 55m 55s
Performed as RX
Scott Anderson 06/03/2020 Sheepdog CrossFit None 0-8 minutes:
50 air squats
40 situps
30 HR pushups
20 burpees

8-14 minutes:
Same

14-18 minutes:
Same		 379 reps
Performed as RX
Sheryl Ferris-Little 06/03/2020 Premier Martial Arts/Grand River CrossFit 06/03/2020 Flex Seal
16 Rounds:
20 Seconds Odd Object Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

Post total reps of deadlifts and sit-ups!
 418 reps
Performed as RX
Laurie Hines 06/03/2020 Premier Martial Arts/Grand River CrossFit 06/03/2020 Flex Seal
16 Rounds:
20 Seconds Odd Object Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

Post total reps of deadlifts and sit-ups!
 297 reps
Performed as RX
Gretchen P 06/03/2020 Sheepdog CrossFit None Teams of 2: Tailpipe
One partner does 200 m on ski erg
Other holds a 40 lbs sandbag
Each partner does a total of 800 m on ski erg

then
10-8-6-4-6-8-19
Dumbbell DL, Clean, Front Squat with 20 lbs DBs
Ball slams with 20 lbs
50 m walking lunge
100 m rn		 40m 00s
Performed as RX
Karen Tilstra 06/03/2020 Premier Martial Arts/Grand River CrossFit 06/03/2020 Flex Seal
16 Rounds:
20 Seconds Odd Object Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

Post total reps of deadlifts and sit-ups!
 370 reps
Performed as RX
Bubba Hester 06/03/2020 Farm Fitness None 5 rounds for time of:

200m run
100 Single Unders
15 Left-Arm Kettlebell Snatches
15 Right-Arm Kettlebell Snatches

(35/20)		 17m 04s
Performed as RX
Wyatt Hester 06/03/2020 Farm Fitness None 5 rounds for time of:

200m run
100 Single Unders
15 Left-Arm Kettlebell Snatches
15 Right-Arm Kettlebell Snatches

(35/20)		 19m 52s
Workout Scaled
Chris Torrence 06/03/2020 Farm Fitness None 5 rounds for time of:

200m run
100 Single Unders
15 Left-Arm Kettlebell Snatches
15 Right-Arm Kettlebell Snatches

(35/20)		 17m 20s
Performed as RX
Eli Hines 06/03/2020 Farm Fitness None 5 rounds for time of:

200m run
100 Single Unders
15 Left-Arm Kettlebell Snatches
15 Right-Arm Kettlebell Snatches

(35/20)		 15m 37s
Performed as RX
Kyle Reedy 06/03/2020 Farm Fitness None 5 rounds for time of:

200m run
100 Single Unders
15 Left-Arm Kettlebell Snatches
15 Right-Arm Kettlebell Snatches

(35/20)		 21m 01s
Performed as RX
Catherine Trisch 06/03/2020 G2 GYM Chest Focused Workout At Home -Decline Pushups: 3 sets of 10-15 and one set until failure

-Pushups: 3 sets of 10-15 and one set until failure

-Diamond push ups: 2 sets of 12-15 and one set until failure

-Dips: 3 sets of 10-15 and one set until failure

-Burpees: 5 sets of 10 with 20 second rest periods
 40m 11s
Performed as RX
Deion Talton 06/03/2020 G2 GYM Chest Focused Workout At Home -Decline Pushups: 3 sets of 10-15 and one set until failure

-Pushups: 3 sets of 10-15 and one set until failure

-Diamond push ups: 2 sets of 12-15 and one set until failure

-Dips: 3 sets of 10-15 and one set until failure

-Burpees: 5 sets of 10 with 20 second rest periods
 27m 00s
Performed as RX
Shawna Cole 06/03/2020 G2 GYM Chest Focused Workout At Home -Decline Pushups: 3 sets of 10-15 and one set until failure

-Pushups: 3 sets of 10-15 and one set until failure

-Diamond push ups: 2 sets of 12-15 and one set until failure

-Dips: 3 sets of 10-15 and one set until failure

-Burpees: 5 sets of 10 with 20 second rest periods
 45m 00s
Performed as RX
Hannah Powers 06/03/2020 G2 GYM Chest Focused Workout At Home -Decline Pushups: 3 sets of 10-15 and one set until failure

-Pushups: 3 sets of 10-15 and one set until failure

-Diamond push ups: 2 sets of 12-15 and one set until failure

-Dips: 3 sets of 10-15 and one set until failure

-Burpees: 5 sets of 10 with 20 second rest periods
 45m 00s
Performed as RX
Chulho Kim 06/03/2020 56th Army Band 30min Run Snatch/clean
Practice with light weight
45-75-95-115

30min run for Distance
3.58mile
 60m 00s
Performed as RX
Jacob Bittner 06/03/2020 G2 GYM Chest Focused Workout At Home -Decline Pushups: 3 sets of 10-15 and one set until failure

-Pushups: 3 sets of 10-15 and one set until failure

-Diamond push ups: 2 sets of 12-15 and one set until failure

-Dips: 3 sets of 10-15 and one set until failure

-Burpees: 5 sets of 10 with 20 second rest periods
 35m 00s
Performed as RX
Jonathan Schabruch 06/02/2020 Sheepdog CrossFit None 6 Rounds for time (or not) of:
8 Toes-to-bar
6 Bar-facing Burpees
4 Squat Clean & Jerks

*Use 60% of 1RM Clean & Jerk		 9m 43s
Performed as RX
Charles Drake 06/02/2020 Sheepdog CrossFit None 1) Alt. EMOM x10 Minutes
1) 3 Strict Pull-ups
2) 3 Strict HSPU

2)4 Rounds for Time (25 Minute Cap)
400m Run
30 SA DB Hang Clean and Jerk (50/35)
20 Chest to Bar Pull-ups
10 SA Alt. Devil Presses (50/35)		 24m 23s
Performed as RX
Scott Anderson 06/02/2020 Sheepdog CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 13m 43s
Performed as RX
Jen Drenth 06/02/2020 Premier Martial Arts/Grand River CrossFit 06/02/2020 Tiger Balm
AMRAP 20:
200m Run
7 Odd Object Clean and Jerks
40 Hops/Skips/Double-Unders

Post rounds & reps!
 9 rounds 0 reps
Performed as RX
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