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Athlete	Date	Location	Workout Name	Description	Results
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
Ryan Dawson	06/02/2020	Highlander HHC	The Chief	Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.	15 rounds 0 reps 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
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
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
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
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
Jacob Bittner	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.	60m 00s 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
Chris Torrence	06/01/2020	Farm Fitness	Burpee Delight	12 minutes EMOM: 10 Wall balls After the wall balls, do as many burpees as possible for the remainder of the minute. Score is total burpees completed.	64 reps Performed as RX
Eli Hines	06/01/2020	Farm Fitness	Burpee Delight	12 minutes EMOM: 10 Wall balls After the wall balls, do as many burpees as possible for the remainder of the minute. Score is total burpees completed.	75 reps Performed as RX
Bubba Hester	06/01/2020	Farm Fitness	Burpee Delight	12 minutes EMOM: 10 Wall balls After the wall balls, do as many burpees as possible for the remainder of the minute. Score is total burpees completed.	81 reps Performed as RX
Jen Priestman	06/01/2020	Premier Martial Arts/Grand River CrossFit	None	Grip and Rip For Time: 21 Burpees 1 Round of Odd Object/Dumbbell DT 18 Burpees 1 Round of Odd Object/Dumbbell DT 15 Burpees 1 Round of Odd Object/Dumbbell DT 12 Burpees 1 Round of Odd Object/Dumbbell DT 1 round of DT= 12 deadlifts, 9 Hang power cleans,6 Push Jerks with Odd object or DBs. Post time!	12m 02s Performed as RX
Eric H	06/01/2020	Farm Fitness	Asphalt Mixer	On The 3:00 x 7 Rounds 400m Run 15 KBS * Rest The Remaining Time * * Post Slowest Round *	3m 16s Performed as RX
Tyler Grant	06/01/2020	PilotFit	HomeWOD 29	4 Rounds 20 Box jump 20 V-ups 40 Mountain climbers 10 curls (each arm) - 20-30 lbs. 20 Bench dips (go deep) 40 Dubs	20m 17s Performed as RX
Riley H	06/01/2020	Farm Fitness	Burpee Delight	12 minutes EMOM: 10 Wall balls After the wall balls, do as many burpees as possible for the remainder of the minute. Score is total burpees completed.	65 reps Performed as RX
Wyatt Hester	06/01/2020	Farm Fitness	Burpee Delight	12 minutes EMOM: 10 Wall balls After the wall balls, do as many burpees as possible for the remainder of the minute. Score is total burpees completed.	42 reps Performed as RX
Charles Drake	06/01/2020	Sheepdog CrossFit	None	1) EMOM 10 min 3 Frnt Sq @ 60% 2) 15 min AMRAP 500m row 30 goblet squats @44 10 T2B	3 rounds 500 reps Performed as RX
Deion Talton	06/01/2020	G2 GYM	Run Day	2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between 1 x 800 with 400 meter job in between 2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between	4 reps Performed as RX
Catherine Trisch	06/01/2020	G2 GYM	Run Day	2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between 1 x 800 with 400 meter job in between 2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between	4 reps Performed as RX
Shawna Cole	06/01/2020	G2 GYM	Run Day	2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between 1 x 800 with 400 meter job in between 2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between	4 reps Performed as RX
Hannah Powers	06/01/2020	G2 GYM	Run Day	2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between 1 x 800 with 400 meter job in between 2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between	4 reps Performed as RX
Jacob Bittner	06/01/2020	G2 GYM	Run Day	2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between 1 x 800 with 400 meter job in between 2 x 200 with 200 meter jog in between 2 x 400 with 400 meter jog in between	8 reps Performed as RX
Chulho Kim	06/01/2020	56th Army Band	Clean&jerk	Clean & Jerk 5-3-1+ 95lbs-155lbs-185lbs-205-215	30m 00s Performed as RX

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