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Athlete Date Sort Location Workout Name Description Results
Toni Smith 05/20/2020 Premier Martial Arts/Grand River CrossFit None 17 min AMRAP
10 alternating step ups on chair/box
10 odd object ground to overheads

10 jumping jack
10 v sits

Calculate total rounds and reps
Submitted by Toni S.		 12 rounds 6 reps
Performed as RX
Jeanette Tilstra 05/20/2020 Premier Martial Arts/Grand River CrossFit None 17 min AMRAP
10 alternating step ups on chair/box
10 odd object ground to overheads

10 jumping jack
10 v sits

Calculate total rounds and reps
Submitted by Toni S.		 8 rounds 18 reps
Performed as RX
Laurie Hines 05/20/2020 Premier Martial Arts/Grand River CrossFit None 17 min AMRAP
10 alternating step ups on chair/box
10 odd object ground to overheads

10 jumping jack
10 v sits

Calculate total rounds and reps
Submitted by Toni S.		 10 rounds 30 reps
Performed as RX
Bubba Hester 05/20/2020 Farm Fitness None For Time:
21-15-9
Pull-Ups
Deadlifts (At Bodyweight)
Cals on Assault Bike		 12m 10s
Performed as RX
Daniel Qualmann 05/20/2020 Sheepdog CrossFit None 6-9-12 reps, for time of:
Burpee
Dumbbell Thruster, 50/35 lbs

Rest 5 minutes, then...

12-9-6 reps, for time of:
Burpee
Dumbbell Thruster, 50/35 lbs		 21m 30s
Workout Scaled
Chris Torrence 05/20/2020 Farm Fitness FF 2.13.19 5 Rounds of:

Overhead Walking Lunge 50 Feet @ 45 Pounds
Burpee (on the plate) x 21 Reps		 13m 34s
Performed as RX
Sam Torrence 05/20/2020 Farm Fitness FF 2.13.19 5 Rounds of:

Overhead Walking Lunge 50 Feet @ 45 Pounds
Burpee (on the plate) x 21 Reps		 15m 25s
Performed as RX
Eli Hines 05/20/2020 Farm Fitness FF 2.13.19 5 Rounds of:

Overhead Walking Lunge 50 Feet @ 45 Pounds
Burpee (on the plate) x 21 Reps		 12m 43s
Performed as RX
Tyler Grant 05/20/2020 PilotFit HomeWOD #20 800 m.
30 Alternating single leg Good Mornings (apx. 25 lbs.)
800 m.
30 Box jump (18-24")
800 m.
30 Pushups
30 Dips
800 m.		 018m 57s
Performed as RX
Ray Kintz 05/20/2020 Courage G6 Bodyweight Pull II AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 Mountain Climbers (modify as needed)
2. 20 Donkey Kick Leg Raises (modify as needed)
3. 20 Reverse Fly (modify as needed)
4. 20 Glute Bridges (modify as needed)
5. 20 Superman (modify as needed)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 3 rounds 34 reps
Performed as RX
Arnel Liwanagan 05/20/2020 Courage G6 Bodyweight Pull II AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 Mountain Climbers (modify as needed)
2. 20 Donkey Kick Leg Raises (modify as needed)
3. 20 Reverse Fly (modify as needed)
4. 20 Glute Bridges (modify as needed)
5. 20 Superman (modify as needed)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 3 rounds 19 reps
Performed as RX
Juan Steele 05/20/2020 Courage G6 Bodyweight Pull II AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 Mountain Climbers (modify as needed)
2. 20 Donkey Kick Leg Raises (modify as needed)
3. 20 Reverse Fly (modify as needed)
4. 20 Glute Bridges (modify as needed)
5. 20 Superman (modify as needed)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 4 rounds 4 reps
Performed as RX
MAJ Lucas 05/20/2020 Courage G6 Bodyweight Pull II AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 Mountain Climbers (modify as needed)
2. 20 Donkey Kick Leg Raises (modify as needed)
3. 20 Reverse Fly (modify as needed)
4. 20 Glute Bridges (modify as needed)
5. 20 Superman (modify as needed)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 5 rounds 10 reps
Performed as RX
Catherine Trisch 05/20/2020 G2 GYM Hill Repeats-Uphill 10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading downhill. Sprint downhill, at a nearly all-out speed. Walk back up and rest until you've completely recovered (about 30-45 rest), then go again.

Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.

 12 reps
Performed as RX
Deion Talton 05/20/2020 G2 GYM Hill Repeats-Uphill 10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading downhill. Sprint downhill, at a nearly all-out speed. Walk back up and rest until you've completely recovered (about 30-45 rest), then go again.

Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.

 15 reps
Performed as RX
Shawna Cole 05/20/2020 G2 GYM Hill Repeats-Uphill 10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading downhill. Sprint downhill, at a nearly all-out speed. Walk back up and rest until you've completely recovered (about 30-45 rest), then go again.

Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.

 10 reps
Performed as RX
Hannah Powers 05/20/2020 G2 GYM Hill Repeats-Uphill 10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading downhill. Sprint downhill, at a nearly all-out speed. Walk back up and rest until you've completely recovered (about 30-45 rest), then go again.

Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.

 10 reps
Performed as RX
Chulho Kim 05/20/2020 56th Army Band Interval Run The mountain
1min on,15sec easy jog,1min walk
2min on, 30sec easy jog, 1min walk
3min on, 1min easy jog,1min walk
4min on, 2min easy jog, 1min walk
5min on, 3min easy jog,1min walk
4min on, 2min easy jog, 1min walk
3min on, 1min easy jog,1min walk
2min on, 30sec easy jog, 1min walk
1min on, Done		 5.20 mi
Performed as RX
Jacob Bittner 05/20/2020 G2 GYM Hill Repeats-Uphill 10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading downhill. Sprint downhill, at a nearly all-out speed. Walk back up and rest until you've completely recovered (about 30-45 rest), then go again.

Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.

 15 reps
Performed as RX
Jonathan Schabruch 05/19/2020 Sheepdog CrossFit None 6-9-12 reps, for time of:
Burpee
Dumbbell Thruster, 50/35 lbs

Rest 5 minutes, then...

12-9-6 reps, for time of:
Burpee
Dumbbell Thruster, 50/35 lbs		 6m 52s
Performed as RX
Charles Drake 05/19/2020 Sheepdog CrossFit None For time 20 min cap:
250 row each round
50-40-30-20-10
SA dB thrusters (50/35)
1 dB box step up		 03 rounds 35 reps
Performed as RX
Scott Anderson 05/19/2020 Sheepdog CrossFit None 5 rounds for time of:

7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells		 22m 23s
Performed as RX
karyn baxter 05/19/2020 Premier Martial Arts/Grand River CrossFit 05/19/2020 Tabata WOD 20sec on/10sec off
Rotating exercises every interval. 1min rest between intervals

Round 1
High knees
Odd object squats
1min Rest
Round 2
Burpees
Plank Jacks
1min rest
Round 3
Odd object thrusters
Mason twist
1min Rest
Round 4
Squats Jumps
Glute bridges

Post total reps!
Submitted by Karyn V.
 489 reps
Performed as RX
Laurie Hines 05/19/2020 Premier Martial Arts/Grand River CrossFit 05/19/2020 Tabata WOD 20sec on/10sec off
Rotating exercises every interval. 1min rest between intervals

Round 1
High knees
Odd object squats
1min Rest
Round 2
Burpees
Plank Jacks
1min rest
Round 3
Odd object thrusters
Mason twist
1min Rest
Round 4
Squats Jumps
Glute bridges

Post total reps!
Submitted by Karyn V.
 494 reps
Performed as RX
Gretchen P 05/19/2020 Sheepdog CrossFit None 20 min AMRAP
30 sit-ups
10 press
10 tricep extensions		 7 rounds 0 reps
Performed as RX
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