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Athlete Date Sort Location Workout Name Description Results
Eli Hines 05/14/2020 Farm Fitness Apollo 13 13 Min Team AMRAP:
1st partner runs 100m with 20# medicine ball
2nd partner does Sumo Deadlift High Pulls @ 35#

Switch places at the end of the 1st partner's run.
5 HR Pushups by both partners every minute on the minute.
Total SDHP is final score.		 283 reps
Performed as RX
Ray Kintz 05/14/2020 Courage G6 Flexibility Yoga 30 Minute Yoga:

https://www.youtube.com/watch?v=qULTwquOuT4 		1 reps
Performed as RX
Arnel Liwanagan 05/14/2020 Courage G6 Flexibility Yoga 30 Minute Yoga:

https://www.youtube.com/watch?v=qULTwquOuT4 		1 reps
Performed as RX
Matthew Schmitt 05/14/2020 Courage G6 Flexibility Yoga 30 Minute Yoga:

https://www.youtube.com/watch?v=qULTwquOuT4 		1 reps
Performed as RX
Juan Steele 05/14/2020 Courage G6 Flexibility Yoga 30 Minute Yoga:

https://www.youtube.com/watch?v=qULTwquOuT4 		1 reps
Performed as RX
Catherine Trisch 05/14/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)





 37m 28s
Performed as RX
Deion Talton 05/14/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)





 32m 00s
Performed as RX
Tyler Johnson 05/14/2020 G2 GYM How to drop plates on your face Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)





 34m 00s
Performed as RX
Shawna Cole 05/14/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)





 47m 00s
Performed as RX
Aung Kyaw 05/14/2020 Courage G6 Flexibility Yoga 30 Minute Yoga:

https://www.youtube.com/watch?v=qULTwquOuT4 		1 reps
Performed as RX
Hannah Powers 05/14/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)





 35m 00s
Performed as RX
Harb Harb 05/14/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)





 040m 00s
Performed as RX
Jacob Bittner 05/14/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)





 60m 00s
Performed as RX
Greg Segui 05/13/2020 Premier Martial Arts/Grand River CrossFit 05/13/2020 10min AMRAP;
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!
 10 rounds 7 reps
Performed as RX
Jonathan Schabruch 05/13/2020 Sheepdog CrossFit None 7 Rounds for time of:
3 Overhead Squats, 75% of 1RM
9 Pull-ups, strict		 0m 01s
Performed as RX
Charles Drake 05/13/2020 Sheepdog CrossFit None 3 rounds for time of:

800-meter run
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.		 31m 58s
Workout Scaled
Scott Anderson 05/13/2020 Sheepdog CrossFit None 3 Rounds:
Every 12 minutes
15-12-9
Squat cleans 115#
Bar-Facing Burpees
8 minute time cap/4 minutes rest each round

Score time or reps each round.		 160 reps
Performed as RX
Kelly Houser 05/13/2020 Premier Martial Arts/Grand River CrossFit 05/13/2020 10min AMRAP;
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!
 7 rounds 147 reps
Performed as RX
Sheryl Ferris-Little 05/13/2020 Premier Martial Arts/Grand River CrossFit 05/13/2020 10min AMRAP;
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!
 11 rounds 5 reps
Performed as RX
Jeanette Tilstra 05/13/2020 Premier Martial Arts/Grand River CrossFit 05/13/2020 10min AMRAP;
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!
 7 rounds 18 reps
Performed as RX
Laurie Hines 05/13/2020 Premier Martial Arts/Grand River CrossFit 05/13/2020 10min AMRAP;
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!
 8 rounds 2 reps
Performed as RX
Bubba Hester 05/13/2020 Farm Fitness None 4 Partner Team Workout:
Row 5K Meters
1 Person Rows
1 Person Planks (regular or switching to the sides)
1 Person Bottom Squat Hold
1 Person 20 Knees to Elbow

Switch places each time the 20 knees to elbow are finished until the 5k is completed.		 24m 12s
Workout Scaled
Eric H 05/13/2020 Farm Fitness None 4 Partner Team Workout:
Row 5K Meters
1 Person Rows
1 Person Planks (regular or switching to the sides)
1 Person Bottom Squat Hold
1 Person 20 Knees to Elbow

Switch places each time the 20 knees to elbow are finished until the 5k is completed.		 22m 47s
Performed as RX
Wyatt Hester 05/13/2020 Farm Fitness None 4 Partner Team Workout:
Row 5K Meters
1 Person Rows
1 Person Planks (regular or switching to the sides)
1 Person Bottom Squat Hold
1 Person 20 Knees to Elbow

Switch places each time the 20 knees to elbow are finished until the 5k is completed.		 24m 12s
Performed as RX
Chris Torrence 05/13/2020 Farm Fitness None 4 Partner Team Workout:
Row 5K Meters
1 Person Rows
1 Person Planks (regular or switching to the sides)
1 Person Bottom Squat Hold
1 Person 20 Knees to Elbow

Switch places each time the 20 knees to elbow are finished until the 5k is completed.		 22m 47s
Performed as RX
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