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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 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		 13m 44s
Performed as RX
Laurie Hines 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!
 8 rounds 0 reps
Performed as RX
Eric H 06/02/2020 Farm Fitness None In teams of eight, each team member begins at a different station and team members rotate when everyone finishes their exercise. Complete three total rounds for time.

1 - 250m row
2 - 10 Burpees
3 - 15 Pull-ups
4 - 20 Ring Push-Ups
5 - 25 AB Calories
6 - 30 Sit Ups
7 - Plank Hold
8 - Rest		 47m 24s
Performed as RX
Wyatt Hester 06/02/2020 Farm Fitness None In teams of eight, each team member begins at a different station and team members rotate when everyone finishes their exercise. Complete three total rounds for time.

1 - 250m row
2 - 10 Burpees
3 - 15 Pull-ups
4 - 20 Ring Push-Ups
5 - 25 AB Calories
6 - 30 Sit Ups
7 - Plank Hold
8 - Rest		 47m 24s
Performed as RX
Chris Torrence 06/02/2020 Farm Fitness None In teams of eight, each team member begins at a different station and team members rotate when everyone finishes their exercise. Complete three total rounds for time.

1 - 250m row
2 - 10 Burpees
3 - 15 Pull-ups
4 - 20 Ring Push-Ups
5 - 25 AB Calories
6 - 30 Sit Ups
7 - Plank Hold
8 - Rest		 47m 24s
Performed as RX
Eli Hines 06/02/2020 Farm Fitness None In teams of eight, each team member begins at a different station and team members rotate when everyone finishes their exercise. Complete three total rounds for time.

1 - 250m row
2 - 10 Burpees
3 - 15 Pull-ups
4 - 20 Ring Push-Ups
5 - 25 AB Calories
6 - 30 Sit Ups
7 - Plank Hold
8 - Rest		 47m 24s
Performed as RX
Catherine Trisch 06/02/2020 G2 GYM Strength-Lower Body 1 Squat
Sets3 Reps10
Targets Quads, hamstrings and glutes

Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing.

2 Lunge
Sets3 Reps10 each side
Targets Quads, hamstrings and glutes

From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other.

3 Pistol squat(or single-legbox/chair squat)
Sets3 Reps10 each side
TargetsQuads, hamstrings and glutes

The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you.

If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other.

4 Good morning
Sets3 Reps10
Targets Hamstrings and glutes

Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up.

5 Donkey kick
Sets3 Reps10 each side
Targets Hamstrings and glutes

Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch.

6 Side lunge
Sets3 Reps10 each side
Targets Abductors

From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch.

7 Calf raise
Sets3 Reps15
Targets Hamstrings and glutes

From standing, raise your heels off the ground until you are standing on your toes, then lower under control.

8 Glute bridge
Sets3 Reps10
Targets Hamstrings and glutes

Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start.

9 Stiff-leg deadlift
Sets3 Reps10
Targets Hamstrings and glutes

Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.		 43m 13s
Performed as RX
Deion Talton 06/02/2020 G2 GYM Strength-Lower Body 1 Squat
Sets3 Reps10
Targets Quads, hamstrings and glutes

Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing.

2 Lunge
Sets3 Reps10 each side
Targets Quads, hamstrings and glutes

From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other.

3 Pistol squat(or single-legbox/chair squat)
Sets3 Reps10 each side
TargetsQuads, hamstrings and glutes

The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you.

If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other.

4 Good morning
Sets3 Reps10
Targets Hamstrings and glutes

Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up.

5 Donkey kick
Sets3 Reps10 each side
Targets Hamstrings and glutes

Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch.

6 Side lunge
Sets3 Reps10 each side
Targets Abductors

From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch.

7 Calf raise
Sets3 Reps15
Targets Hamstrings and glutes

From standing, raise your heels off the ground until you are standing on your toes, then lower under control.

8 Glute bridge
Sets3 Reps10
Targets Hamstrings and glutes

Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start.

9 Stiff-leg deadlift
Sets3 Reps10
Targets Hamstrings and glutes

Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.		 36m 00s
Performed as RX
Shawna Cole 06/02/2020 G2 GYM Strength-Lower Body 1 Squat
Sets3 Reps10
Targets Quads, hamstrings and glutes

Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing.

2 Lunge
Sets3 Reps10 each side
Targets Quads, hamstrings and glutes

From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other.

3 Pistol squat(or single-legbox/chair squat)
Sets3 Reps10 each side
TargetsQuads, hamstrings and glutes

The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you.

If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other.

4 Good morning
Sets3 Reps10
Targets Hamstrings and glutes

Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up.

5 Donkey kick
Sets3 Reps10 each side
Targets Hamstrings and glutes

Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch.

6 Side lunge
Sets3 Reps10 each side
Targets Abductors

From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch.

7 Calf raise
Sets3 Reps15
Targets Hamstrings and glutes

From standing, raise your heels off the ground until you are standing on your toes, then lower under control.

8 Glute bridge
Sets3 Reps10
Targets Hamstrings and glutes

Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start.

9 Stiff-leg deadlift
Sets3 Reps10
Targets Hamstrings and glutes

Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.		 1h 2m 00s
Performed as RX
Hannah Powers 06/02/2020 G2 GYM Strength-Lower Body 1 Squat
Sets3 Reps10
Targets Quads, hamstrings and glutes

Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing.

2 Lunge
Sets3 Reps10 each side
Targets Quads, hamstrings and glutes

From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other.

3 Pistol squat(or single-legbox/chair squat)
Sets3 Reps10 each side
TargetsQuads, hamstrings and glutes

The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you.

If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other.

4 Good morning
Sets3 Reps10
Targets Hamstrings and glutes

Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up.

5 Donkey kick
Sets3 Reps10 each side
Targets Hamstrings and glutes

Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch.

6 Side lunge
Sets3 Reps10 each side
Targets Abductors

From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch.

7 Calf raise
Sets3 Reps15
Targets Hamstrings and glutes

From standing, raise your heels off the ground until you are standing on your toes, then lower under control.

8 Glute bridge
Sets3 Reps10
Targets Hamstrings and glutes

Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start.

9 Stiff-leg deadlift
Sets3 Reps10
Targets Hamstrings and glutes

Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.		 45m 00s
Performed as RX
Chulho Kim 06/02/2020 56th Army Band Overhead Press/Deadlift Overhead press/Deadlift
3x3
105-125-135/325-345-355
(singles 375-380-405)triple PR!!!!

600m Run then
21-15-9
Power cleans
Front squats
Push presses
Use 95lbs
Then 600m Run

3 x Max L-sit Ring pullups
False grip
7-7-7		 1h 20m 00s
Performed as RX
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