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Athlete	Date	Location	Workout Name	Description	Results
Laurie Hines	05/29/2020	Premier Martial Arts/Grand River CrossFit	05/29/2020	5 rounds for time: 30 Mountain Climbers 10 Ground to Overhead 20 Sit ups 10 Odd object squats 10 Tuck jumps Post time!	13m 00s Performed as RX
Gretchen P	05/29/2020	Sheepdog CrossFit	None	16 min Min 1: 100m ski erg Min 2: 100 foot waiter walk with 22 lbs Rest 4 min, then 16 min Min 1: 12 dumbbell rows with 15s Min 2: 150m sled push (140 lb sled)	32m 00s Performed as RX
Karen Tilstra	05/29/2020	Premier Martial Arts/Grand River CrossFit	05/29/2020	5 rounds for time: 30 Mountain Climbers 10 Ground to Overhead 20 Sit ups 10 Odd object squats 10 Tuck jumps Post time!	12m 05s Performed as RX
Chris Torrence	05/29/2020	Farm Fitness	Asphalt Mixer	On The 3:00 x 7 Rounds 400m Run 15 KBS * Rest The Remaining Time * * Post Slowest Round *	3m 35s Performed as RX
Eli Hines	05/29/2020	Farm Fitness	Asphalt Mixer	On The 3:00 x 7 Rounds 400m Run 15 KBS * Rest The Remaining Time * * Post Slowest Round *	2m 15s Performed as RX
Tyler Grant	05/29/2020	PilotFit	30 Minutes of Burpees	Total number of burpees completed in 30 min. Each burpee requires a two-footed jump up to a 2" platform with full standing extension at the top. You can step down from the platform. You can do "bar" facing or from the side of the platform.	151 reps Performed as RX
Catherine Trisch	05/29/2020	G2 GYM	None	(All tempos in Video) PART 1 - BODYBUILDING 4 sets x 12 15 reps each 1A - TEMPO WEIGHTED SQUATS 1B BULGARIAN SPLIT SQUATS 1C BANDED LATERAL RAISES 4 sets x 12 15 reps each 2A BANDED PUSH UPS 2B BENCH DIPS 2C BANDED BICEP CURLS PART 2 - METCON 27 - 21 15 - 9 HIGH KNEES MILITARY SQUAT JUMPS (alternative Normal Squats) BURPEES PLANK SUPERMAN (ELBOWS) (Adv: use backpack or weighted vest) PART 3 - METCON 40 X JUMP LUNGES 40 X PUSH UPS 40 X LEG RAISES 40SEC REST 30 X JUMP LUNGES 30 X PUSH UPS 30 X LEG RAISES 30SEC REST 20 X JUMP LUNGES 20 X PUSH UPS 20 X LEG RAISES 10 X JUMP LUNGES 10 X PUSH UPS 10 X LEG RAISES	47m 42s Performed as RX
Deion Talton	05/29/2020	G2 GYM	None	(All tempos in Video) PART 1 - BODYBUILDING 4 sets x 12 15 reps each 1A - TEMPO WEIGHTED SQUATS 1B BULGARIAN SPLIT SQUATS 1C BANDED LATERAL RAISES 4 sets x 12 15 reps each 2A BANDED PUSH UPS 2B BENCH DIPS 2C BANDED BICEP CURLS PART 2 - METCON 27 - 21 15 - 9 HIGH KNEES MILITARY SQUAT JUMPS (alternative Normal Squats) BURPEES PLANK SUPERMAN (ELBOWS) (Adv: use backpack or weighted vest) PART 3 - METCON 40 X JUMP LUNGES 40 X PUSH UPS 40 X LEG RAISES 40SEC REST 30 X JUMP LUNGES 30 X PUSH UPS 30 X LEG RAISES 30SEC REST 20 X JUMP LUNGES 20 X PUSH UPS 20 X LEG RAISES 10 X JUMP LUNGES 10 X PUSH UPS 10 X LEG RAISES	35m 32s Performed as RX
Shawna Cole	05/29/2020	G2 GYM	None	(All tempos in Video) PART 1 - BODYBUILDING 4 sets x 12 15 reps each 1A - TEMPO WEIGHTED SQUATS 1B BULGARIAN SPLIT SQUATS 1C BANDED LATERAL RAISES 4 sets x 12 15 reps each 2A BANDED PUSH UPS 2B BENCH DIPS 2C BANDED BICEP CURLS PART 2 - METCON 27 - 21 15 - 9 HIGH KNEES MILITARY SQUAT JUMPS (alternative Normal Squats) BURPEES PLANK SUPERMAN (ELBOWS) (Adv: use backpack or weighted vest) PART 3 - METCON 40 X JUMP LUNGES 40 X PUSH UPS 40 X LEG RAISES 40SEC REST 30 X JUMP LUNGES 30 X PUSH UPS 30 X LEG RAISES 30SEC REST 20 X JUMP LUNGES 20 X PUSH UPS 20 X LEG RAISES 10 X JUMP LUNGES 10 X PUSH UPS 10 X LEG RAISES	50m 00s Performed as RX
Hannah Powers	05/29/2020	G2 GYM	None	(All tempos in Video) PART 1 - BODYBUILDING 4 sets x 12 15 reps each 1A - TEMPO WEIGHTED SQUATS 1B BULGARIAN SPLIT SQUATS 1C BANDED LATERAL RAISES 4 sets x 12 15 reps each 2A BANDED PUSH UPS 2B BENCH DIPS 2C BANDED BICEP CURLS PART 2 - METCON 27 - 21 15 - 9 HIGH KNEES MILITARY SQUAT JUMPS (alternative Normal Squats) BURPEES PLANK SUPERMAN (ELBOWS) (Adv: use backpack or weighted vest) PART 3 - METCON 40 X JUMP LUNGES 40 X PUSH UPS 40 X LEG RAISES 40SEC REST 30 X JUMP LUNGES 30 X PUSH UPS 30 X LEG RAISES 30SEC REST 20 X JUMP LUNGES 20 X PUSH UPS 20 X LEG RAISES 10 X JUMP LUNGES 10 X PUSH UPS 10 X LEG RAISES	48m 00s Performed as RX
Jacob Bittner	05/29/2020	G2 GYM	None	(All tempos in Video) PART 1 - BODYBUILDING 4 sets x 12 15 reps each 1A - TEMPO WEIGHTED SQUATS 1B BULGARIAN SPLIT SQUATS 1C BANDED LATERAL RAISES 4 sets x 12 15 reps each 2A BANDED PUSH UPS 2B BENCH DIPS 2C BANDED BICEP CURLS PART 2 - METCON 27 - 21 15 - 9 HIGH KNEES MILITARY SQUAT JUMPS (alternative Normal Squats) BURPEES PLANK SUPERMAN (ELBOWS) (Adv: use backpack or weighted vest) PART 3 - METCON 40 X JUMP LUNGES 40 X PUSH UPS 40 X LEG RAISES 40SEC REST 30 X JUMP LUNGES 30 X PUSH UPS 30 X LEG RAISES 30SEC REST 20 X JUMP LUNGES 20 X PUSH UPS 20 X LEG RAISES 10 X JUMP LUNGES 10 X PUSH UPS 10 X LEG RAISES	60m 00s Performed as RX
Jonathan Schabruch	05/28/2020	Sheepdog CrossFit	Annie	50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups	6m 27s Performed as RX
Charles Drake	05/28/2020	Sheepdog CrossFit	None	Every 5 Minutes for 30 Minutes 400m Row 20 Goblet Squats (50/35) 10 Burpees Over Rower	27m 22s Performed as RX
Charles Drake	05/28/2020	Sheepdog CrossFit	None	Every 2 Minutes x 12 Minutes Above Knee Hang Snatch 70%x3x2, 75%x2x2, 80%x1x2 10 Minutes to warm-up to 65% on Front Squat -then Every 2.5 Minutes x 15 Minutes Front Squat 65%x8x2, 70%x6x2, 75%x4x2 -12 Leg Curls	1) 75/95/115 lbs 2) 115/135/155 lbs Performed as RX
Scott Anderson	05/28/2020	Sheepdog CrossFit	None	Bench press 5-5-5-5-5	185-215-235-225(3)-185 lbs Performed as RX
Scott Anderson	05/28/2020	Sheepdog CrossFit	Omar	For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees	15m 28s Performed as RX
Richard Howell	05/28/2020	Sheepdog CrossFit	Annie	50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups	9m 16s Performed as RX
Darren Madill	05/28/2020	Premier Martial Arts/Grand River CrossFit	05/28/2020	Run 2x8min for Distance 3min Rest between or Bike 20min for distance Post distance.	3.52 km Performed as RX
Gretchen P	05/28/2020	Sheepdog CrossFit	None	20 min handbike, level 3	20m 00s Performed as RX
Bubba Hester	05/28/2020	Farm Fitness	None	21-15-9-3 reps of: Calorie Assault Air Bike Box Jump, 24 in Bench Press, 135#	9m 40s Performed as RX
Eric H	05/28/2020	Farm Fitness	None	21-15-9-3 reps of: Calorie Assault Air Bike Box Jump, 24 in Bench Press, 135#	12m 58s Performed as RX
Wyatt Hester	05/28/2020	Farm Fitness	None	21-15-9-3 reps of: Calorie Assault Air Bike Box Jump, 24 in Bench Press, 135#	13m 40s Workout Scaled
Chris Torrence	05/28/2020	Farm Fitness	None	21-15-9-3 reps of: Calorie Assault Air Bike Box Jump, 24 in Bench Press, 135#	11m 33s Performed as RX
Riley H	05/28/2020	Farm Fitness	Fran	For Time: 21-15-9 Thrusters@95# Pull-Ups	7m 18s Performed as RX
Eli Hines	05/28/2020	Farm Fitness	None	21-15-9-3 reps of: Calorie Assault Air Bike Box Jump, 24 in Bench Press, 135#	13m 19s Performed as RX

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