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Athlete Date Sort Location Workout Name Description Results
Harb Harb 05/04/2020 G2 GYM 1000 Calorie Burn Workout consists of:

-HIIT Cardio
-Total body Strength
-Pilates
-Cardio Kickboxing
-Core

Equipment:
Dumbbells (optional)
Bench (optional)
Mat (optional)

 59m 59s
Performed as RX
Jacob Bittner 05/04/2020 G2 GYM 1000 Calorie Burn Workout consists of:

-HIIT Cardio
-Total body Strength
-Pilates
-Cardio Kickboxing
-Core

Equipment:
Dumbbells (optional)
Bench (optional)
Mat (optional)

 60m 00s
Performed as RX
Charles Drake 05/03/2020 Sheepdog CrossFit None Partner WOD w/ Frank

Partner 1 runs 2 times up down lower stadium (42-44)

Partner 2 does AKB swings @53

Total kB reps		 409 reps
Performed as RX
Gretchen P 05/03/2020 Sheepdog CrossFit None 5 rounds, 3 min AMRAP with 1 min rest
3 dumbbell devil press
6 alternating pistols
9 russian twists
12 box jumps		 196 reps
Performed as RX
SSG Warren 05/03/2020 56th Army Band Deadlifts Deadlift Warmup Set 5-3-2

Deadlift 5-5-5-5-5		 135-225-275 lbs
315-315-325-325-335 lbs
Performed as RX
Charles Drake 05/02/2020 Sheepdog CrossFit Hour of Burpees None 568 reps
Performed as RX
Gretchen P 05/02/2020 Sheepdog CrossFit None 5 mile run 47m 19s
Performed as RX
Chulho Kim 05/02/2020 56th Army Band Pullup/DL/Press/core Pullup
8-9-10-11-12
1min Rest each set

5-3-1 program W5
3x5
Deadlift
225-260-295
Overhead press
95-105-120
Warmup
2x5
DL 135-185
OHP 45-75

Tabata Core
8min 4RDS each
Plank Hold
Situp (feet under DB)
Hang knee hold
Russian twist (hold 25lbs plate)		 60m 00s
Performed as RX
SSG Warren 05/02/2020 56th Army Band Bike Intervals 6 sets of 30/120 Sprints 15m 00s
Performed as RX
Greg Segui 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 11 rounds 25 reps
Performed as RX
Nyree Segui 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 11 rounds 19 reps
Performed as RX
Teresa Culver 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 10 rounds 28 reps
Performed as RX
Fiona Alford 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 7 rounds 0 reps
Workout Scaled
Jonathan Schabruch 05/01/2020 Sheepdog CrossFit None 3 Rounds for time of:
10 Deadlifts, 275/185
50 Double-unders		 3m 53s
Performed as RX
Scott Anderson 05/01/2020 Sheepdog CrossFit None Bench Press 1-1-1-1 225-245-255-265(f) lbs
Performed as RX
Scott Anderson 05/01/2020 Sheepdog CrossFit None 24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans
Push-ups

20-lb. ball		 12m 23s
Performed as RX
Toni Smith 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 13 rounds 10 reps
Performed as RX
Jeanette Tilstra 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 9 rounds 15 reps
Performed as RX
Laurie Hines 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 9 rounds 28 reps
Performed as RX
Gretchen P 05/01/2020 Sheepdog CrossFit None 21-18-15-12 burpees
between each, 1 round of DT		 15m 00s
Performed as RX
Carly Baxter 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 10 rounds 2 reps
Performed as RX
Bubba Hester 05/01/2020 Farm Fitness Jenkins AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

Split work between partners as needed. Run together.		 2 rounds 50 reps
Workout Scaled
Eric H 05/01/2020 Farm Fitness Jenkins AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

Split work between partners as needed. Run together.		 2 rounds 700 reps
Workout Scaled
Wyatt Hester 05/01/2020 Farm Fitness Jenkins AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

Split work between partners as needed. Run together.		 2 rounds 50 reps
Workout Scaled
Chris Torrence 05/01/2020 Farm Fitness Jenkins AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

Split work between partners as needed. Run together.		 2 rounds 700 reps
Workout Scaled
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