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Athlete Date Sort Location Workout Name Description Results
Shawna Cole 05/06/2020 G2 GYM Upper Body https://youtu.be/1RbdiqZHg3s

Do workout 2 times		 32m 00s
Performed as RX
Aung Kyaw 05/06/2020 Courage G6 Core Crusher 10 Rounds for Time:

10 Sit-ups
10 Plank Jacks
10 Door Frame Leg Raises
20 Standing Bicycle Crunch (alternating 10x each leg)
 42m 00s
Performed as RX
Hannah Powers 05/06/2020 G2 GYM Upper Body https://youtu.be/1RbdiqZHg3s

Do workout 2 times		 30m 00s
Performed as RX
Chulho Kim 05/06/2020 56th Army Band Strength Pullup program D1
2-1-1-2-3
Weighted 20lbs
(Same program but with weight)

5-3-1 program W6
3x3
Overhead press
100-115-130
Deadlift
240-275-310
Back squats
205-235-265
Warmup OP 5-5 (45-75)
DL 5-5-3 (135-185-225)
BS 5-5 (135-165)
 60m 00s
Performed as RX
Quinton Jackson 05/06/2020 Courage G6 Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 1 reps
Performed as RX
Quinton Jackson 05/06/2020 Courage G6 Low and Slow Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk
45 Min Bike
30 Min Row

The aim is to stay in the 60-70% HR zone for a good cardio day and to move the lactic acid around from yesterdays leg day.

THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD! 		4.00 mi
Performed as RX
Quinton Jackson 05/06/2020 Courage G6 05/05/2020 For Time:
20 Odd-Object Rows
200m Run
40 Odd Object Ground to Shoulder
200m Run
40 Odd-Object Shoulder to Overhead
200m Run
20 Odd-Object Rows

Post time!		 40m 00s
Performed as RX
Quinton Jackson 05/06/2020 Courage G6 Core Crusher 10 Rounds for Time:

10 Sit-ups
10 Plank Jacks
10 Door Frame Leg Raises
20 Standing Bicycle Crunch (alternating 10x each leg)
 46m 00s
Performed as RX
Harb Harb 05/06/2020 G2 GYM Upper Body https://youtu.be/1RbdiqZHg3s

Do workout 2 times		 25m 00s
Performed as RX
Jacob Bittner 05/06/2020 G2 GYM Upper Body https://youtu.be/1RbdiqZHg3s

Do workout 2 times		 40m 00s
Performed as RX
Curtis Powell 05/06/2020 Courage G6 None 2mile run 2.00 mi
Performed as RX
Jonathan Schabruch 05/05/2020 Sheepdog CrossFit None Squat Snatch
1-1-1-1-1-1-1		 175-185-185f-185-185-185-185 lbs
Performed as RX
Jonathan Schabruch 05/05/2020 Sheepdog CrossFit None Bulgarian Split Squat 10-10-10 100-100-100 lbs
Performed as RX
Scott Anderson 05/05/2020 Sheepdog CrossFit None 5 Rounds:
15 burpees
20 KB swings @ 55#
25 abmat situps		 17m 20s
Performed as RX
Jen Drenth 05/05/2020 Premier Martial Arts/Grand River CrossFit 05/05/2020 For Time:
20 Odd-Object Rows
200m Run
40 Odd Object Ground to Shoulder
200m Run
40 Odd-Object Shoulder to Overhead
200m Run
20 Odd-Object Rows

Post time!		 7m 58s
Performed as RX
Richard Howell 05/05/2020 Sheepdog CrossFit None Squat Snatch
1-1-1-1-1-1-1		 115-125-135-140(ugly)-140-145(ugly)-145 lbs
Performed as RX
Laurie Hines 05/05/2020 Premier Martial Arts/Grand River CrossFit 05/05/2020 For Time:
20 Odd-Object Rows
200m Run
40 Odd Object Ground to Shoulder
200m Run
40 Odd-Object Shoulder to Overhead
200m Run
20 Odd-Object Rows

Post time!		 8m 25s
Performed as RX
Eric H 05/05/2020 Farm Fitness None 21-18-15-12 burpees
between each, 1 round of DT		 14m 57s
Workout Scaled
Wyatt Hester 05/05/2020 Farm Fitness None 21-18-15-12 burpees
between each, 1 round of DT		 14m 30s
Workout Scaled
Chris Torrence 05/05/2020 Farm Fitness None 21-18-15-12 burpees
between each, 1 round of DT		 16m 40s
Workout Scaled
Riley H 05/05/2020 Farm Fitness None 21-18-15-12 burpees
between each, 1 round of DT		 13m 10s
Workout Scaled
Sam Torrence 05/05/2020 Farm Fitness None 21-18-15-12 burpees
between each, 1 round of DT		 13m 44s
Workout Scaled
Kyle Reedy 05/05/2020 Farm Fitness None 21-18-15-12 burpees
between each, 1 round of DT		 17m 25s
Workout Scaled
Jason Bryan 05/05/2020 Courage G6 Low and Slow Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk
45 Min Bike
30 Min Row

The aim is to stay in the 60-70% HR zone for a good cardio day and to move the lactic acid around from yesterdays leg day.

THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD! 		1.00 mi
Workout Scaled
Albert Bartlett 05/05/2020 Courage G6 Low and Slow Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk
45 Min Bike
30 Min Row

The aim is to stay in the 60-70% HR zone for a good cardio day and to move the lactic acid around from yesterdays leg day.

THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD! 		3.00 mi
Performed as RX
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