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Athlete Date Sort Location Workout Name Description Results
Ray Kintz 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! 		5.50 mi
Performed as RX
Matthew Schmitt 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! 		3.80 mi
Performed as RX
Juan Steele 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! 		2.00 mi
Performed as RX
Justin Mcgee 05/05/2020 Courage G6 2 mile run 2 mile run own pace 18m 00s
Performed as RX
Justin Mcgee 05/05/2020 Courage G6 Pu/su drill Pu/su *30 second for 30 minutes
1 side plank
1 regular plant
.25 mile sprint		 30m 00s
Performed as RX
Catherine Trisch 05/05/2020 G2 GYM Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 1 reps
Performed as RX
Deion Talton 05/05/2020 G2 GYM Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 1 reps
Performed as RX
Tyler Johnson 05/05/2020 G2 GYM Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 1 reps
Performed as RX
Shawna Cole 05/05/2020 G2 GYM Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 1 reps
Performed as RX
Aung Kyaw 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
Hannah Powers 05/05/2020 G2 GYM Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 1 reps
Performed as RX
Chulho Kim 05/05/2020 56th Army Band Squat/Run Pullup
13-11-9-7-10
Rest 1min
—————
5-3-1 program
3x3
205-235-265(Fail)
(Need redoing)

Light jog for 30min
3.30mile. 		1h 20m 00s
Performed as RX
Dave Snyder 05/05/2020 Hood Walk Walk to Shoreline Park with Jess and the pups
1.16 miles for 27:39		 1.16 mi
Performed as RX
Quinton Jackson 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! 		2.00 mi
Performed as RX
Harb Harb 05/05/2020 G2 GYM Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 1 reps
Performed as RX
Jacob Bittner 05/05/2020 G2 GYM Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 3 reps
Performed as RX
Greg Segui 05/04/2020 Premier Martial Arts/Grand River CrossFit 05/04/2020 Shenanigans
5 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object

Post time!		 9m 45s
Performed as RX
Nyree Segui 05/04/2020 Premier Martial Arts/Grand River CrossFit 05/04/2020 Shenanigans
5 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object

Post time!		 10m 28s
Performed as RX
Teresa Culver 05/04/2020 Premier Martial Arts/Grand River CrossFit 05/04/2020 Shenanigans
5 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object

Post time!		 16m 47s
Performed as RX
Jonathan Schabruch 05/04/2020 Sheepdog CrossFit None For time:
60 Push Press, 75/55
50 Hollow Rocks
40 Ring Rows
40 Push Press, 75/55
30 Hollow Rocks
20 Ring Rows		 12m 37s
Performed as RX
James Ferguson 05/04/2020 Sheepdog CrossFit Manion Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps		 45m 34s
Workout Scaled
Charles Drake 05/04/2020 Sheepdog CrossFit None For time:

1 mile run
50 air squats
25 pushups
800m run
30 air squats
15 pushups
400m run
10 air squats
5 pushups
200m run
5 pushups
10 air squats
400m run
15 pushups
30 air squats
800m run
25 pushups
50 air squats
1 mile run		 54m 29s
Performed as RX
Scott Anderson 05/04/2020 Sheepdog CrossFit None Back Squat 3-3-3-3 185-215-235-250 lbs
Performed as RX
Scott Anderson 05/04/2020 Sheepdog CrossFit None 20 min AMRAP:
10 Squat Cleans @ 115#
15 Push Presses at 115#
20 Pullups

2 partner team workout. Partner one completes set of squat cleans, partner 2 completes set of push presses, partner one completes set of pullups. Next round the partners swap roles. Only one works at a time.		 4 rounds 34 reps
Performed as RX
Jen Drenth 05/04/2020 Premier Martial Arts/Grand River CrossFit 05/04/2020 Shenanigans
5 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object

Post time!		 13m 52s
Performed as RX
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