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Athlete Date Sort Location Workout Name Description Results
Shawna Cole 05/11/2020 G2 GYM Run your race Total is all about how far you can go (Not to exceed 5 miles).

Do your best to maintain your 2 mile pace and see how far you can run.

Record your mileage for the day. This isnt a race, just a maintainer. Your goal is not to exceed 5 miles		 1.50 mi
Performed as RX
Shawna Cole 05/11/2020 G2 GYM Run your race Total is all about how far you can go (Not to exceed 5 miles).

Do your best to maintain your 2 mile pace and see how far you can run.

Record your mileage for the day. This isnt a race, just a maintainer. Your goal is not to exceed 5 miles		 1.50 mi
Performed as RX
Aung Kyaw 05/11/2020 Courage G6 Bodyweight Push I AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 10 Push-ups (modified push-up)
2. 10 Air Squats (half squats)
3. 10 Straight leg Chair Dips (bent leg chair dip)
4. 10 Decline Push-ups (modified push-up)
5. 10 Reverse Lunges (half lunges)

One round complete, start back at exercise 1 and repeat until the 15 mins are up!
 5 rounds 30 reps
Performed as RX
Hannah Powers 05/11/2020 G2 GYM Run your race Total is all about how far you can go (Not to exceed 5 miles).

Do your best to maintain your 2 mile pace and see how far you can run.

Record your mileage for the day. This isnt a race, just a maintainer. Your goal is not to exceed 5 miles		 2.50 mi
Performed as RX
Chulho Kim 05/11/2020 56th Army Band Deadlfit/overhead press/oly Weighted Pullup
3-2-3-2-3

5-3-1+
Deadlift
265-295-325+345-365
Overhead press
105-125-135+135
Warmup
5-5
DL 135-225
OP 45-75

10min EMOM
Odd: power Snatch-OH squat-squat snatch
Even: 2 squat Clean-2 power jerks
115-120-125-130-135&155(c&j)

10min AMRAP
1 DL 225lbs
1 burpee
22-33-44-55. ...

9rds + 1DL		 1h 30m 00s
Performed as RX
Curtis Powell 05/11/2020 Courage G6 None 2 MILE RUN 2.00 mi
Performed as RX
Charles Drake 05/10/2020 Sheepdog CrossFit None Trail run 2.9 miles 40m 56s
Performed as RX
Charles Drake 05/10/2020 Sheepdog CrossFit None 5 rounds for time:

50 dubs / 100 SUs
40 push-ups
30 AKB swings 35
20 V-ups
10 burpees		 32m 36s
Performed as RX
Scott Anderson 05/10/2020 Sheepdog CrossFit None Bench Press 3-3-3-3-3 185-205-225-240(2)-225 lbs
Performed as RX
Scott Anderson 05/10/2020 Sheepdog CrossFit None 2 Partner team:
Row 2000m
50 thrusters 95#
50 burpees
Row 1000m
30 thrusters
30 burpees
Row 500
20 thrusters
20 Burpees

HOME ROWER		 31m 43s
Performed as RX
Gretchen P 05/10/2020 Sheepdog CrossFit None 6 rounds
180 single under
30 kb swings
15 burpees		 30m 00s
Performed as RX
Greg Segui 05/09/2020 Premier Martial Arts/Grand River CrossFit 05/09/2020 AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Odd Object Overhead Hold / Hollow Rocks

One partner does the hold while the other does the movement. Swap after each completed 3 minute round.
Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners scores combined.		 552 reps
Performed as RX
Nyree Segui 05/09/2020 Premier Martial Arts/Grand River CrossFit 05/09/2020 AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Odd Object Overhead Hold / Hollow Rocks

One partner does the hold while the other does the movement. Swap after each completed 3 minute round.
Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners scores combined.		 552 reps
Performed as RX
Scott Anderson 05/09/2020 Sheepdog CrossFit None Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges 2x25#
20 dumbbell shoulder presses 2x25#
200-meter row (HOME ROWER)

Use a pair of dumbbells totaling roughly one-third your body weight.		 8 rounds 17 reps
Performed as RX
Gretchen P 05/09/2020 Sheepdog CrossFit None 20 min
50-430-20-10
jump rope
sit ups

remaining time: AMRAP
10 Backward lunges
10 shoulder to shoulder squats
10 burpees
10 mountain climbers		 460 reps
Performed as RX
Chulho Kim 05/09/2020 56th Army Band Squat/bench press/pullups Weighted Pullup
2-2-2-2-3
20lbs-20lbs-25-25-30
1min rest each time.

5-3-1-(1-1)
Back squats
225-255-285-(285-285)
Bench press
155-175-195-(195-195)
Then 50reps 135lbs
Every time break, 6 band chest fly
Warmup
BS 5-5-3 95-135-185
BP 5-5-3 45-95-135

3 Rounds for time
10 Front squats 185lbs
20 Ring rows
50 Double unders

TABATA Barbell Bicep curls
8rounds
20sec on 10sec off
 1h 30m 00s
Performed as RX
Charles Drake 05/08/2020 Sheepdog CrossFit Half Murph For time:

800m run
10 rounds:
5 pull-ups
10 push-ups
15 air squats
Run 800m		 21m 09s
Performed as RX
Charles Drake 05/08/2020 Sheepdog CrossFit None :45 work :15 rest

1) goblet squats 53/35
2) ring rows
3) box jumps 24/20
4) BB Push Press 95
5) ab mat sit-ups
6) SA KBS 53/35		 536 reps
Performed as RX
Kelly Houser 05/08/2020 Premier Martial Arts/Grand River CrossFit 05/08/2020 Sandpaper
Climb the Ladder for 12:00:
2 Odd-Object Ground to Overhead
2 Odd-Object Thrusters [
30 Hops/Skipping/Double Unders
4s + 30 Hops/skipping/double unders
6s + 30 Hops/skipping/double unders

Continue to add (2) reps per round.
Post total reps of odd-object lifts not double unders!		 144 reps
Performed as RX
Sheryl Ferris-Little 05/08/2020 Premier Martial Arts/Grand River CrossFit 05/08/2020 Sandpaper
Climb the Ladder for 12:00:
2 Odd-Object Ground to Overhead
2 Odd-Object Thrusters [
30 Hops/Skipping/Double Unders
4s + 30 Hops/skipping/double unders
6s + 30 Hops/skipping/double unders

Continue to add (2) reps per round.
Post total reps of odd-object lifts not double unders!		 200 reps
Performed as RX
Steve Matteson 05/08/2020 PilotFit HomeWOD #25 3 Rounds
25 Burpee box jump (24" if possible)
50 Dubs
25 Dips
50 Situps

 22m 16s
Performed as RX
Jeanette Tilstra 05/08/2020 Premier Martial Arts/Grand River CrossFit 05/08/2020 Sandpaper
Climb the Ladder for 12:00:
2 Odd-Object Ground to Overhead
2 Odd-Object Thrusters [
30 Hops/Skipping/Double Unders
4s + 30 Hops/skipping/double unders
6s + 30 Hops/skipping/double unders

Continue to add (2) reps per round.
Post total reps of odd-object lifts not double unders!		 144 reps
Performed as RX
Steven Laviage 05/08/2020 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 32s
Performed as RX
Laurie Hines 05/08/2020 Premier Martial Arts/Grand River CrossFit 05/08/2020 Sandpaper
Climb the Ladder for 12:00:
2 Odd-Object Ground to Overhead
2 Odd-Object Thrusters [
30 Hops/Skipping/Double Unders
4s + 30 Hops/skipping/double unders
6s + 30 Hops/skipping/double unders

Continue to add (2) reps per round.
Post total reps of odd-object lifts not double unders!		 142 reps
Performed as RX
Bubba Hester 05/08/2020 Farm Fitness None Complete as many rounds as possible in 20 mins of:
Run, 200 m
Plank Hold, 1 min		 9 rounds 212 reps
Performed as RX
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