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Athlete Date Sort Location Workout Name Description Results
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
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
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
Hannah Powers 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
Jacob Bittner 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
 6 reps
Performed as RX
Shawna Cole 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
Chulho Kim 05/15/2020 56th Army Band Pullup/OH press/Deadlift Weighted Pullup
3-3-3-2-5
25-25-25-25-20lbs

OH press
3x10
75-85-90lbs
*max pullup (no weighted)each set
14-10-6

9min AMRAP

5 snatches 115lbs
10 Deadlifts 115lbs
30 Double Unders
4RDs & 1 rep

Run 2 mile. 		1h 10m 00s
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
Aung Kyaw 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)
 30 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
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 Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 21m 54s
Performed as RX
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
Scott Anderson 05/14/2020 Sheepdog CrossFit None Row 1000m
50 thrusters @ 45#
25 pullups
Row 500m
25 thrusters @ 45#
15 pullups
Row 250m
15 thrusters @ 45#
5 pullups		 18m 35s
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
Jonathan Schabruch 05/14/2020 Sheepdog CrossFit None 3 Rounds for time of:
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95		 9m 39s
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
Richard Howell 05/14/2020 Sheepdog CrossFit None Row 1000m
50 thrusters @ 45#
25 pullups
Row 500m
25 thrusters @ 45#
15 pullups
Row 250m
15 thrusters @ 45#
5 pullups		 19m 29s
Performed as RX
Joshua Crews 05/14/2020 Sheepdog CrossFit None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs @ 20/14
Partner 2 - 5 KB Swings @ 50/35
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 463 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
Ray Kintz 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
Aung Kyaw 05/14/2020 Courage G6 Flexibility Yoga 30 Minute Yoga:

https://www.youtube.com/watch?v=qULTwquOuT4 		1 reps
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
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