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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
Eli Hines 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
Albert Bartlett 05/13/2020 Courage G6 Bodyweight Pull I AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 (10 per side) Single Arm Bent Over Row w/item weighing 10 lbs (modified w/o weight)

2. 20 (10 per side) Single Leg Romanian Dead Lift w/item weighing 10 lbs (Romanian deadlift w/o weight)

3. 20 Alternating Bicep Curls w/item weighing 10 lbs in each hand (Bicep Curls w/o weight)

4. 20 (10 per side) Knee Tuck and Twist (crunches)

5. 10 Side Lateral Raises w/item weighing 10 lbs in each hand (Side Lateral Raises w/o weight)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 4 rounds 0 reps
Performed as RX
Ray Kintz 05/13/2020 Courage G6 Bodyweight Pull I AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 (10 per side) Single Arm Bent Over Row w/item weighing 10 lbs (modified w/o weight)

2. 20 (10 per side) Single Leg Romanian Dead Lift w/item weighing 10 lbs (Romanian deadlift w/o weight)

3. 20 Alternating Bicep Curls w/item weighing 10 lbs in each hand (Bicep Curls w/o weight)

4. 20 (10 per side) Knee Tuck and Twist (crunches)

5. 10 Side Lateral Raises w/item weighing 10 lbs in each hand (Side Lateral Raises w/o weight)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 4 rounds 5 reps
Performed as RX
Arnel Liwanagan 05/13/2020 Courage G6 Bodyweight Pull I AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 (10 per side) Single Arm Bent Over Row w/item weighing 10 lbs (modified w/o weight)

2. 20 (10 per side) Single Leg Romanian Dead Lift w/item weighing 10 lbs (Romanian deadlift w/o weight)

3. 20 Alternating Bicep Curls w/item weighing 10 lbs in each hand (Bicep Curls w/o weight)

4. 20 (10 per side) Knee Tuck and Twist (crunches)

5. 10 Side Lateral Raises w/item weighing 10 lbs in each hand (Side Lateral Raises w/o weight)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 5 rounds 19 reps
Workout Scaled
Matthew Schmitt 05/13/2020 Courage G6 Bodyweight Pull I AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 (10 per side) Single Arm Bent Over Row w/item weighing 10 lbs (modified w/o weight)

2. 20 (10 per side) Single Leg Romanian Dead Lift w/item weighing 10 lbs (Romanian deadlift w/o weight)

3. 20 Alternating Bicep Curls w/item weighing 10 lbs in each hand (Bicep Curls w/o weight)

4. 20 (10 per side) Knee Tuck and Twist (crunches)

5. 10 Side Lateral Raises w/item weighing 10 lbs in each hand (Side Lateral Raises w/o weight)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 4 rounds 18 reps
Performed as RX
Juan Steele 05/13/2020 Courage G6 Bodyweight Pull I AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 (10 per side) Single Arm Bent Over Row w/item weighing 10 lbs (modified w/o weight)

2. 20 (10 per side) Single Leg Romanian Dead Lift w/item weighing 10 lbs (Romanian deadlift w/o weight)

3. 20 Alternating Bicep Curls w/item weighing 10 lbs in each hand (Bicep Curls w/o weight)

4. 20 (10 per side) Knee Tuck and Twist (crunches)

5. 10 Side Lateral Raises w/item weighing 10 lbs in each hand (Side Lateral Raises w/o weight)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 2 rounds 5 reps
Performed as RX
Travis Leabo 05/13/2020 Courage G6 Bodyweight Pull I AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 (10 per side) Single Arm Bent Over Row w/item weighing 10 lbs (modified w/o weight)

2. 20 (10 per side) Single Leg Romanian Dead Lift w/item weighing 10 lbs (Romanian deadlift w/o weight)

3. 20 Alternating Bicep Curls w/item weighing 10 lbs in each hand (Bicep Curls w/o weight)

4. 20 (10 per side) Knee Tuck and Twist (crunches)

5. 10 Side Lateral Raises w/item weighing 10 lbs in each hand (Side Lateral Raises w/o weight)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 0 rounds 20 reps
Workout Scaled
Justin Mcgee 05/13/2020 Courage G6 Run 1.75 mile run at goal pace 8:30 per mile 17m 20s
Performed as RX
Catherine Trisch 05/13/2020 G2 GYM Home Leg Workout Repeat 3x

1. Squat Lunge- 30 seconds
Alternates between a squat jump and a jump lunge

2. Bulgarian split squats- 10 each leg
Prop one leg up on a chair/bench

3. Lunges- 10 each leg
Rest hands behind head, fingers interlocked to maintain posture

4. Jump Squats- 14x
Work on explosion. Low squat to jumping up as high as you can. Try to land softly. Adjust as needed

5. Jumping jacks- 40x

6. Squats- 20x
Quality over quantity. Work on low form. Add a pause at bottom for added difficulty. Again, hands behind head

7. Side squat (lunge)- 10 each leg
Maintain hands behind head

8. Crab Walk- 20 feet laterally
Set into low squat position, hands behind head. Maintain position and squat walk laterally 20ft. Return facing same direction to work opposite side.

9. Calf raises- 15 each leg
Use a bar or wall for assistance

10. Wall sit- 45 sec

 37m 00s
Performed as RX
Deion Talton 05/13/2020 G2 GYM Home Leg Workout Repeat 3x

1. Squat Lunge- 30 seconds
Alternates between a squat jump and a jump lunge

2. Bulgarian split squats- 10 each leg
Prop one leg up on a chair/bench

3. Lunges- 10 each leg
Rest hands behind head, fingers interlocked to maintain posture

4. Jump Squats- 14x
Work on explosion. Low squat to jumping up as high as you can. Try to land softly. Adjust as needed

5. Jumping jacks- 40x

6. Squats- 20x
Quality over quantity. Work on low form. Add a pause at bottom for added difficulty. Again, hands behind head

7. Side squat (lunge)- 10 each leg
Maintain hands behind head

8. Crab Walk- 20 feet laterally
Set into low squat position, hands behind head. Maintain position and squat walk laterally 20ft. Return facing same direction to work opposite side.

9. Calf raises- 15 each leg
Use a bar or wall for assistance

10. Wall sit- 45 sec

 32m 00s
Performed as RX
Tyler Johnson 05/13/2020 G2 GYM Home Leg Workout Repeat 3x

1. Squat Lunge- 30 seconds
Alternates between a squat jump and a jump lunge

2. Bulgarian split squats- 10 each leg
Prop one leg up on a chair/bench

3. Lunges- 10 each leg
Rest hands behind head, fingers interlocked to maintain posture

4. Jump Squats- 14x
Work on explosion. Low squat to jumping up as high as you can. Try to land softly. Adjust as needed

5. Jumping jacks- 40x

6. Squats- 20x
Quality over quantity. Work on low form. Add a pause at bottom for added difficulty. Again, hands behind head

7. Side squat (lunge)- 10 each leg
Maintain hands behind head

8. Crab Walk- 20 feet laterally
Set into low squat position, hands behind head. Maintain position and squat walk laterally 20ft. Return facing same direction to work opposite side.

9. Calf raises- 15 each leg
Use a bar or wall for assistance

10. Wall sit- 45 sec

 31m 41s
Performed as RX
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