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Athlete Date Sort Location Workout Name Description Results
Ray Kintz 05/04/2020 Courage G6 Leg Burn AMRAP in 15 mins:

Each Round consists of:

1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises

30 Second Wall Sit between rounds

 4 rounds 5 reps
Performed as RX
Arnel Liwanagan 05/04/2020 Courage G6 Leg Burn AMRAP in 15 mins:

Each Round consists of:

1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises

30 Second Wall Sit between rounds

 4 rounds 12 reps
Performed as RX
Matthew Schmitt 05/04/2020 Courage G6 Leg Burn AMRAP in 15 mins:

Each Round consists of:

1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises

30 Second Wall Sit between rounds

 4 rounds 2 reps
Performed as RX
Juan Steele 05/04/2020 Courage G6 Leg Burn AMRAP in 15 mins:

Each Round consists of:

1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises

30 Second Wall Sit between rounds

 1 rounds 1 reps
Performed as RX
Catherine Trisch 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 26s
Performed as RX
Deion Talton 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)

 54m 32s
Performed as RX
Tyler Johnson 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 16s
Performed as RX
Shawna Cole 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)

 1h 8m 00s
Performed as RX
Aung Kyaw 05/04/2020 Courage G6 Leg Burn AMRAP in 15 mins:

Each Round consists of:

1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises

30 Second Wall Sit between rounds

 4 rounds 0 reps
Performed as RX
Hannah Powers 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)

 1h 15m 00s
Performed as RX
Chulho Kim 05/04/2020 56th Army Band Bench press 5-3-1 program
3x3
Bench presses
140-155-175
Warmup 95

Rest		 20m 00s
Performed as RX
Dave Snyder 05/04/2020 Hood Bike Ride Bike with Jess and the kids
4.51 miles for 30:27		 4.51 mi
Performed as RX
Quinton Jackson 05/04/2020 Courage G6 Leg Burn AMRAP in 15 mins:

Each Round consists of:

1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises

30 Second Wall Sit between rounds

 4 rounds 4 reps
Performed as RX
Quinton Jackson 05/04/2020 Courage G6 Leg Burn AMRAP in 15 mins:

Each Round consists of:

1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises

30 Second Wall Sit between rounds

 6 rounds 1 reps
Performed as RX
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
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