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Athlete Date Sort Location Workout Name Description Results
Jen Priestman 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 4 rounds 69 reps
Performed as RX
Scott Anderson 05/16/2020 Sheepdog CrossFit None For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

HOME ROWER		 18m 06s
Performed as RX
Sheryl Ferris-Little 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 4 rounds 69 reps
Performed as RX
Jeanette Tilstra 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 3 rounds 95 reps
Performed as RX
Laurie Hines 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 4 rounds 26 reps
Performed as RX
Darren Madill 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 5 rounds 31 reps
Performed as RX
Gretchen P 05/16/2020 Sheepdog CrossFit None 3 rounds
30 deadlifts
30 dips

then
10 min UBE		 30m 00s
Performed as RX
Chulho Kim 05/16/2020 56th Army Band Overhead Squat/FatCindy Overhead squat
Warmup
45-75
5x3
95-115-125-145-165
+ 2 singles on 185lbs

Weighted (Fat)Cindy
20min AMRAP
5 pullpus
10 pushups
15 squats
13rds & 12reps
*20lbs weighted vest.
60m 00s
Performed as RX
Jonathan Schabruch 05/15/2020 Sheepdog CrossFit None For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds. 		2m 26s
Performed as RX
Scott Anderson 05/15/2020 Sheepdog CrossFit None Two partner Team
Alternate movements for 30 minutes:
50 Air Squats
40 KB Swings 55#
30 Push Press 95#
20 Burpees
10 Strict Pullups		 4 rounds 34 reps
Performed as RX
Richard Howell 05/15/2020 Sheepdog CrossFit None For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds. 		2m 50s
Performed as RX
Joshua Crews 05/15/2020 Sheepdog CrossFit Invictus 150418 Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups		 176 reps
Performed as RX
Steve Matteson 05/15/2020 PilotFit HomeWOD 4 Rounds
25 Overhead walking lunges - 25 lb. plate if possible
25 Pushups
25 Box step-ups - 25 lb
25 Dips
50 DUBS		 31m 14s
Performed as RX
Laurie Hines 05/15/2020 Premier Martial Arts/Grand River CrossFit 05/15/2020 15min AMRAP::
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Hops

Continue to Add (1) Rep to Odd Object Movements Per Round
Post total Odd Object reps!		 164 reps
Performed as RX
Gretchen P 05/15/2020 Sheepdog CrossFit None 15 min
EMOM
5 presses at 30 lbs
5 biceps curls at 30 lbs
5 triceps at 15 lbs		 15m 00s
Performed as RX
Eric H 05/15/2020 Farm Fitness None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 pullups
10 HR pushups
15 situps		 21m 58s
Performed as RX
Eric H 05/15/2020 Farm Fitness Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 21m 54s
Performed as RX
Tyler Grant 05/15/2020 PilotFit HomeWOD 4 Rounds
25 Overhead walking lunges - 25 lb. plate if possible
25 Pushups
25 Box step-ups - 25 lb
25 Dips
50 DUBS		 26m 12s
Performed as RX
Albert Bartlett 05/15/2020 Courage G6 Core HIIT This is a 15 min core centric HIIT cycle. Conduct three simultaneous rounds of the following exercises. Each exercise is for 30-seconds, with 30-second break in between exercises. Count and record your reps for each exercise.

1. High Plank to Low Plank (Start in high plank, down to low plank and up = one rep)

2. Bicycle Crunches (4 count exercise = 1 rep)

3. Mountain Climbers (4 count exercise = 1 rep)

4. Door Frame Leg Raises (Start in down position, up and back down = 1 rep)

5. Plank Jacks (4 count exercise = 1 rep)
 12 reps
Performed as RX
Ray Kintz 05/15/2020 Courage G6 Core HIIT This is a 15 min core centric HIIT cycle. Conduct three simultaneous rounds of the following exercises. Each exercise is for 30-seconds, with 30-second break in between exercises. Count and record your reps for each exercise.

1. High Plank to Low Plank (Start in high plank, down to low plank and up = one rep)

2. Bicycle Crunches (4 count exercise = 1 rep)

3. Mountain Climbers (4 count exercise = 1 rep)

4. Door Frame Leg Raises (Start in down position, up and back down = 1 rep)

5. Plank Jacks (4 count exercise = 1 rep)
 183 reps
Performed as RX
Arnel Liwanagan 05/15/2020 Courage G6 Core HIIT This is a 15 min core centric HIIT cycle. Conduct three simultaneous rounds of the following exercises. Each exercise is for 30-seconds, with 30-second break in between exercises. Count and record your reps for each exercise.

1. High Plank to Low Plank (Start in high plank, down to low plank and up = one rep)

2. Bicycle Crunches (4 count exercise = 1 rep)

3. Mountain Climbers (4 count exercise = 1 rep)

4. Door Frame Leg Raises (Start in down position, up and back down = 1 rep)

5. Plank Jacks (4 count exercise = 1 rep)
 140 reps
Performed as RX
Juan Steele 05/15/2020 Courage G6 Core HIIT This is a 15 min core centric HIIT cycle. Conduct three simultaneous rounds of the following exercises. Each exercise is for 30-seconds, with 30-second break in between exercises. Count and record your reps for each exercise.

1. High Plank to Low Plank (Start in high plank, down to low plank and up = one rep)

2. Bicycle Crunches (4 count exercise = 1 rep)

3. Mountain Climbers (4 count exercise = 1 rep)

4. Door Frame Leg Raises (Start in down position, up and back down = 1 rep)

5. Plank Jacks (4 count exercise = 1 rep)
 5 reps
Performed as RX
Catherine Trisch 05/15/2020 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
 5 reps
Performed as RX
Deion Talton 05/15/2020 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
 5 reps
Performed as RX
Tyler Johnson 05/15/2020 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
 5 reps
Performed as RX
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