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Athlete Date Sort Location Workout Name Description Results
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
Hannah Powers 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

 35m 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
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
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
Jacob Bittner 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

 30m 00s
Performed as RX
Justin Mcgee 05/13/2020 Courage G6 Run 1.75 mile run at goal pace 8:30 per mile 17m 20s
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
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
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
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
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
Chris Torrence 05/12/2020 Farm Fitness 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.		 450 reps
Performed as RX
Scott Anderson 05/12/2020 Sheepdog CrossFit None Power clean 1-1-1-1-1 175-185-195-205-215(f) lbs
Performed as RX
Eli Hines 05/12/2020 Farm Fitness 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.		 450 reps
Performed as RX
Scott Anderson 05/12/2020 Sheepdog CrossFit 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		 20m 37s
Performed as RX
Albert Bartlett 05/12/2020 Courage G6 Cardio I Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk (scaled)
45 Min Bike (scaled)

The aim is to stay in the 70-80% HR zone for a good cardio day
3.00 mi
Performed as RX
Jonathan Schabruch 05/12/2020 Sheepdog CrossFit None 5 rounds, each round for time, of:
5 Dumbbell Shoulder Press, 50 lbs
6 Dumbbell Push Press, 50 lbs
7 Dumbbell Push Jerks, 50 lbs
Resting 3 mins between each round.		 4m 04s
Performed as RX
Curtis Powell 05/12/2020 Courage G6 None Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk (scaled)
45 Min Bike (scaled)

The aim is to stay in the 70-80% HR zone for a good cardio day

Comments:

THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!

 45m 00s
Performed as RX
Eric H 05/12/2020 Farm Fitness 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.		 400 reps
Performed as RX
Juan Steele 05/12/2020 Courage G6 Cardio I Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk (scaled)
45 Min Bike (scaled)

The aim is to stay in the 70-80% HR zone for a good cardio day
50.00 mi
Performed as RX
Joshua Crews 05/12/2020 Sheepdog CrossFit None 5 Rounds:
15 burpees
20 KB swings @ 55#
25 abmat situps
Run 200 Meters		 20m 38s
Performed as RX
Richard Howell 05/12/2020 Sheepdog CrossFit None As a two partner team:
For Time
Partner A
3 Rounds for time of:
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95
Partner B
3 Rounds for time of:
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95		 19m 19s
Workout Scaled
Kayle Ticas 05/12/2020 Courage G6 Cardio I Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk (scaled)
45 Min Bike (scaled)

The aim is to stay in the 70-80% HR zone for a good cardio day
1.00 mi
Performed as RX
Ray Kintz 05/12/2020 Courage G6 Cardio I Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk (scaled)
45 Min Bike (scaled)

The aim is to stay in the 70-80% HR zone for a good cardio day
5.60 mi
Performed as RX
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