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Athlete	Date	Location	Workout Name	Description	Results
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
Charles Drake	05/29/2020	Sheepdog CrossFit	None	For Time (10 Minute Cap) 50-40-30-20-10 American KB Swing (50/35) 25-20-15-10-5 Pull-ups	203 reps 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
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
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
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
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
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
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
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
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
Curtis Powell	05/28/2020	Courage G6	None	This is a 10 min every minute on the minute workout. Conduct each round every minute, then rest until the beginning of the next minute. 4 x Jumping Knee tucks (standing knee raises) 5 x Crunches (crunches) 4 x Spiderman Pushups (modified pushups) 5 x Air Squats (half squats) You must complete all the exercises to continue to the next round. Max is 10 rounds.	10 rounds 0 reps 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
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
Gretchen P	05/28/2020	Sheepdog CrossFit	None	20 min handbike, level 3	20m 00s 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
Hannah Powers	05/28/2020	G2 GYM	60:120s	60 sec sprint 120 sec jog 8-10 rounds	8 reps Performed as RX
Deion Talton	05/28/2020	G2 GYM	60:120s	60 sec sprint 120 sec jog 8-10 rounds	11 reps 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
Shawna Cole	05/28/2020	G2 GYM	60:120s	60 sec sprint 120 sec jog 8-10 rounds	7 reps Performed as RX
Shawna Cole	05/28/2020	G2 GYM	60:120s	60 sec sprint 120 sec jog 8-10 rounds	7 reps 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
Jacob Bittner	05/28/2020	G2 GYM	60:120s	60 sec sprint 120 sec jog 8-10 rounds	8 reps 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

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