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Athlete	Date	Location	Workout Name	Description	Results
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
Eric H	05/19/2020	Farm Fitness	None	5 min AMRAP 5 Hanging Power Cleans @ 95# 5 Burpees Over Bar 5 Knees to Elbow Rest 2 min 5 min AMRAP 10 Calorie Row 10 Thrusters @ 75# 10 Pull-Ups Rest 2 min 5 min AMRAP 5 Box Jumps @ 24 5 Kettle Bell Swings @ 50# 5 Wall-Balls @ 20# Rest 2 min 5 min AMRAP 10 Ring Push-Ups 10 Sit-Ups 10 Air Squats	16 rounds 11 reps Performed as RX
Wyatt Hester	05/19/2020	Farm Fitness	None	5 min AMRAP 5 Hanging Power Cleans @ 95# 5 Burpees Over Bar 5 Knees to Elbow Rest 2 min 5 min AMRAP 10 Calorie Row 10 Thrusters @ 75# 10 Pull-Ups Rest 2 min 5 min AMRAP 5 Box Jumps @ 24 5 Kettle Bell Swings @ 50# 5 Wall-Balls @ 20# Rest 2 min 5 min AMRAP 10 Ring Push-Ups 10 Sit-Ups 10 Air Squats	14 rounds 35 reps Workout Scaled
Chris Torrence	05/19/2020	Farm Fitness	None	5 min AMRAP 5 Hanging Power Cleans @ 95# 5 Burpees Over Bar 5 Knees to Elbow Rest 2 min 5 min AMRAP 10 Calorie Row 10 Thrusters @ 75# 10 Pull-Ups Rest 2 min 5 min AMRAP 5 Box Jumps @ 24 5 Kettle Bell Swings @ 50# 5 Wall-Balls @ 20# Rest 2 min 5 min AMRAP 10 Ring Push-Ups 10 Sit-Ups 10 Air Squats	15 rounds 55 reps Performed as RX
Riley H	05/19/2020	Farm Fitness	None	5 min AMRAP 5 Hanging Power Cleans @ 95# 5 Burpees Over Bar 5 Knees to Elbow Rest 2 min 5 min AMRAP 10 Calorie Row 10 Thrusters @ 75# 10 Pull-Ups Rest 2 min 5 min AMRAP 5 Box Jumps @ 24 5 Kettle Bell Swings @ 50# 5 Wall-Balls @ 20# Rest 2 min 5 min AMRAP 10 Ring Push-Ups 10 Sit-Ups 10 Air Squats	15 rounds 38 reps Performed as RX
Sam Torrence	05/19/2020	Farm Fitness	None	5 min AMRAP 5 Hanging Power Cleans @ 95# 5 Burpees Over Bar 5 Knees to Elbow Rest 2 min 5 min AMRAP 10 Calorie Row 10 Thrusters @ 75# 10 Pull-Ups Rest 2 min 5 min AMRAP 5 Box Jumps @ 24 5 Kettle Bell Swings @ 50# 5 Wall-Balls @ 20# Rest 2 min 5 min AMRAP 10 Ring Push-Ups 10 Sit-Ups 10 Air Squats	15 rounds 50 reps Performed as RX
Eli Hines	05/19/2020	Farm Fitness	None	5 min AMRAP 5 Hanging Power Cleans @ 95# 5 Burpees Over Bar 5 Knees to Elbow Rest 2 min 5 min AMRAP 10 Calorie Row 10 Thrusters @ 75# 10 Pull-Ups Rest 2 min 5 min AMRAP 5 Box Jumps @ 24 5 Kettle Bell Swings @ 50# 5 Wall-Balls @ 20# Rest 2 min 5 min AMRAP 10 Ring Push-Ups 10 Sit-Ups 10 Air Squats	17 rounds 27 reps Performed as RX
Kyle Reedy	05/19/2020	Farm Fitness	None	5 min AMRAP 5 Hanging Power Cleans @ 95# 5 Burpees Over Bar 5 Knees to Elbow Rest 2 min 5 min AMRAP 10 Calorie Row 10 Thrusters @ 75# 10 Pull-Ups Rest 2 min 5 min AMRAP 5 Box Jumps @ 24 5 Kettle Bell Swings @ 50# 5 Wall-Balls @ 20# Rest 2 min 5 min AMRAP 10 Ring Push-Ups 10 Sit-Ups 10 Air Squats	12 rounds 22 reps Performed as RX
Ray Kintz	05/19/2020	Courage G6	Cardio II	Choose one of the following of Exercises: 2.5 Mile Run 3.25 Mile Walk (scaled) 8 Mile Bike (scaled) 4000M Row (scaled) This is for time, so complete as fast as you can. Have a great cardio day!	19m 52s Performed as RX
Arnel Liwanagan	05/19/2020	Courage G6	Cardio II	Choose one of the following of Exercises: 2.5 Mile Run 3.25 Mile Walk (scaled) 8 Mile Bike (scaled) 4000M Row (scaled) This is for time, so complete as fast as you can. Have a great cardio day!	25m 00s Performed as RX
Juan Steele	05/19/2020	Courage G6	Cardio II	Choose one of the following of Exercises: 2.5 Mile Run 3.25 Mile Walk (scaled) 8 Mile Bike (scaled) 4000M Row (scaled) This is for time, so complete as fast as you can. Have a great cardio day!	60m 00s Performed as RX
MAJ Lucas	05/19/2020	Courage G6	Cardio II	Choose one of the following of Exercises: 2.5 Mile Run 3.25 Mile Walk (scaled) 8 Mile Bike (scaled) 4000M Row (scaled) This is for time, so complete as fast as you can. Have a great cardio day!	34m 12s Performed as RX

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