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Athlete	Date	Location	Workout Name	Description	Results
Catherine Trisch	04/29/2020	G2 GYM	Strength-Lower Body	1Squat Sets3Reps10 TargetsQuads, hamstrings and glutes Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing. 2Lunge Sets3Reps10 each side TargetsQuads, hamstrings and glutes From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other. 3Pistol squat(or single-legbox/chair squat) Sets3Reps10 each side TargetsQuads, hamstrings and glutes The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you. If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other. 4Good morning Sets3Reps10 TargetsHamstrings and glutes Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up. 5 Donkey kick Sets3Reps10 each side TargetsHamstrings and glutes Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch. 6Side lunge Sets3Reps10 each side TargetsAbductors From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch. 7Calf raise Sets3Reps15 TargetsHamstrings and glutes From standing, raise your heels off the ground until you are standing on your toes, then lower under control. 8Glute bridge Sets3Reps10 TargetsHamstrings and glutes Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start. 9Stiff-leg deadlift Sets3Reps10 TargetsHamstrings and glutes Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.	27m 48s Performed as RX
Deion Talton	04/29/2020	G2 GYM	Strength-Lower Body	1Squat Sets3Reps10 TargetsQuads, hamstrings and glutes Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing. 2Lunge Sets3Reps10 each side TargetsQuads, hamstrings and glutes From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other. 3Pistol squat(or single-legbox/chair squat) Sets3Reps10 each side TargetsQuads, hamstrings and glutes The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you. If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other. 4Good morning Sets3Reps10 TargetsHamstrings and glutes Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up. 5 Donkey kick Sets3Reps10 each side TargetsHamstrings and glutes Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch. 6Side lunge Sets3Reps10 each side TargetsAbductors From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch. 7Calf raise Sets3Reps15 TargetsHamstrings and glutes From standing, raise your heels off the ground until you are standing on your toes, then lower under control. 8Glute bridge Sets3Reps10 TargetsHamstrings and glutes Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start. 9Stiff-leg deadlift Sets3Reps10 TargetsHamstrings and glutes Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.	24m 15s Performed as RX
Tyler Johnson	04/29/2020	G2 GYM	Strength-Lower Body	1Squat Sets3Reps10 TargetsQuads, hamstrings and glutes Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing. 2Lunge Sets3Reps10 each side TargetsQuads, hamstrings and glutes From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other. 3Pistol squat(or single-legbox/chair squat) Sets3Reps10 each side TargetsQuads, hamstrings and glutes The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you. If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other. 4Good morning Sets3Reps10 TargetsHamstrings and glutes Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up. 5 Donkey kick Sets3Reps10 each side TargetsHamstrings and glutes Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch. 6Side lunge Sets3Reps10 each side TargetsAbductors From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch. 7Calf raise Sets3Reps15 TargetsHamstrings and glutes From standing, raise your heels off the ground until you are standing on your toes, then lower under control. 8Glute bridge Sets3Reps10 TargetsHamstrings and glutes Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start. 9Stiff-leg deadlift Sets3Reps10 TargetsHamstrings and glutes Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.	25m 00s Performed as RX
Shawna Cole	04/29/2020	G2 GYM	Strength-Lower Body	1Squat Sets3Reps10 TargetsQuads, hamstrings and glutes Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing. 2Lunge Sets3Reps10 each side TargetsQuads, hamstrings and glutes From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other. 3Pistol squat(or single-legbox/chair squat) Sets3Reps10 each side TargetsQuads, hamstrings and glutes The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you. If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other. 4Good morning Sets3Reps10 TargetsHamstrings and glutes Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up. 5 Donkey kick Sets3Reps10 each side TargetsHamstrings and glutes Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch. 6Side lunge Sets3Reps10 each side TargetsAbductors From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch. 7Calf raise Sets3Reps15 TargetsHamstrings and glutes From standing, raise your heels off the ground until you are standing on your toes, then lower under control. 8Glute bridge Sets3Reps10 TargetsHamstrings and glutes Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start. 9Stiff-leg deadlift Sets3Reps10 TargetsHamstrings and glutes Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.	42m 00s Performed as RX
Aung Kyaw	04/29/2020	Courage G6	Modified	3 Rounds for Time: Run 800m 50 Prone Rows (Think PRT) 50 Sit-ups Scaled Events: Walk (800M)/ Bike (2 miles) / Row (1000m) Modified Prone Row Crunches	30m 00s Performed as RX
Hannah Powers	04/29/2020	G2 GYM	Strength-Lower Body	1Squat Sets3Reps10 TargetsQuads, hamstrings and glutes Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing. 2Lunge Sets3Reps10 each side TargetsQuads, hamstrings and glutes From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other. 3Pistol squat(or single-legbox/chair squat) Sets3Reps10 each side TargetsQuads, hamstrings and glutes The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you. If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other. 4Good morning Sets3Reps10 TargetsHamstrings and glutes Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up. 5 Donkey kick Sets3Reps10 each side TargetsHamstrings and glutes Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch. 6Side lunge Sets3Reps10 each side TargetsAbductors From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch. 7Calf raise Sets3Reps15 TargetsHamstrings and glutes From standing, raise your heels off the ground until you are standing on your toes, then lower under control. 8Glute bridge Sets3Reps10 TargetsHamstrings and glutes Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start. 9Stiff-leg deadlift Sets3Reps10 TargetsHamstrings and glutes Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.	35m 00s Performed as RX
Chulho Kim	04/29/2020	56th Army Band	Pullup/snatch/press/Deadlift	Pullup program 5-5-6-6-7-8-9 1min rest each set 5-3-1 program Overhead press 3x5 55-70-85 Snatch grip Deadlift 3x5 185-185-205-225-255 Snatch Balance 3x3 135lbs Pause hang squat snatch 5x1 135lbs Squat snatch 5x1 155lbs 12min EMOM Odd min: 3 push presses Even min: 5 Deadlift 155lbs	1h 30m 00s Performed as RX
Quinton Jackson	04/29/2020	Courage G6	Modified	3 Rounds for Time: Run 800m 50 Prone Rows (Think PRT) 50 Sit-ups Scaled Events: Walk (800M)/ Bike (2 miles) / Row (1000m) Modified Prone Row Crunches	20m 00s Performed as RX
Harb Harb	04/29/2020	G2 GYM	Strength-Lower Body	1Squat Sets3Reps10 TargetsQuads, hamstrings and glutes Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing. 2Lunge Sets3Reps10 each side TargetsQuads, hamstrings and glutes From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other. 3Pistol squat(or single-legbox/chair squat) Sets3Reps10 each side TargetsQuads, hamstrings and glutes The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you. If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other. 4Good morning Sets3Reps10 TargetsHamstrings and glutes Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up. 5 Donkey kick Sets3Reps10 each side TargetsHamstrings and glutes Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch. 6Side lunge Sets3Reps10 each side TargetsAbductors From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch. 7Calf raise Sets3Reps15 TargetsHamstrings and glutes From standing, raise your heels off the ground until you are standing on your toes, then lower under control. 8Glute bridge Sets3Reps10 TargetsHamstrings and glutes Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start. 9Stiff-leg deadlift Sets3Reps10 TargetsHamstrings and glutes Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.	60m 00s Performed as RX
Jacob Bittner	04/29/2020	G2 GYM	Strength-Lower Body	1Squat Sets3Reps10 TargetsQuads, hamstrings and glutes Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing. 2Lunge Sets3Reps10 each side TargetsQuads, hamstrings and glutes From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other. 3Pistol squat(or single-legbox/chair squat) Sets3Reps10 each side TargetsQuads, hamstrings and glutes The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you. If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other. 4Good morning Sets3Reps10 TargetsHamstrings and glutes Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up. 5 Donkey kick Sets3Reps10 each side TargetsHamstrings and glutes Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch. 6Side lunge Sets3Reps10 each side TargetsAbductors From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch. 7Calf raise Sets3Reps15 TargetsHamstrings and glutes From standing, raise your heels off the ground until you are standing on your toes, then lower under control. 8Glute bridge Sets3Reps10 TargetsHamstrings and glutes Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start. 9Stiff-leg deadlift Sets3Reps10 TargetsHamstrings and glutes Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.	30m 00s Performed as RX
SSG Warren	04/29/2020	56th Army Band	Ruck	moderate ruck with 40#	50m 00s Performed as RX
Judit Szekeres	04/29/2020	None	STIMULUS TRAVEL WOD 1	For Time 50 Burpees 100 Air Squats 50 Burpees	18m 07s Performed as RX
Jonathan Schabruch	04/28/2020	Sheepdog CrossFit	None	15-12-9-6-3 reps for time of: Hang Squat Clean Thruster Toes-to-bar Men: Two 50-lb. Dumbbells Women: Two 35-lb. Dumbbells	7m 28s Performed as RX
Jen Priestman	04/28/2020	Premier Martial Arts/Grand River CrossFit	04/28/2020	For time: 1 Mile Run or Bike Into 10-9-8-7-6-5-4-3-2-1: Odd-Object Thrusters Push-ups Into 1 Mile Run or Bike Post time!	28m 31s Performed as RX
Scott Anderson	04/28/2020	Sheepdog CrossFit	None	Shoulder Press 5-5-5	95-115-125 lbs Performed as RX
Scott Anderson	04/28/2020	Sheepdog CrossFit	None	3 Partner Team: 30 minute AMRAP: P1 - Row 250m (HOME ROWER) P2 - max reps of alt. Burpee KB snatch @ 55# P3 - rest Switch after each row	168 reps Performed as RX
Jen Drenth	04/28/2020	Premier Martial Arts/Grand River CrossFit	04/28/2020	For time: 1 Mile Run or Bike Into 10-9-8-7-6-5-4-3-2-1: Odd-Object Thrusters Push-ups Into 1 Mile Run or Bike Post time!	24m 47s Performed as RX
Richard Howell	04/28/2020	Sheepdog CrossFit	None	Clean and Jerk 1-1-1-1-1-1-1	185-195-205-215-220(f)-215-225(f) lbs Performed as RX
Joshua Crews	04/28/2020	Sheepdog CrossFit	Bettie	5 Rounds for Time of: 12 Push Jerks @ 135 20 Box Jumps 24	10m 41s Performed as RX
Joshua Crews	04/28/2020	Sheepdog CrossFit	Clean and Jerk	Max weight Clean and Jerk 1-1-1-1-1-1-1 (total of 7)	205-215-225-235-245-(Missed 250)-225 lbs Performed as RX
Sheryl Ferris-Little	04/28/2020	Premier Martial Arts/Grand River CrossFit	04/28/2020	For time: 1 Mile Run or Bike Into 10-9-8-7-6-5-4-3-2-1: Odd-Object Thrusters Push-ups Into 1 Mile Run or Bike Post time!	30m 40s Performed as RX
Laurie Hines	04/28/2020	Premier Martial Arts/Grand River CrossFit	04/28/2020	For time: 1 Mile Run or Bike Into 10-9-8-7-6-5-4-3-2-1: Odd-Object Thrusters Push-ups Into 1 Mile Run or Bike Post time!	23m 28s Workout Scaled
Gretchen P	04/28/2020	Sheepdog CrossFit	None	80 singles 15-12-9 thrusters then 15 AMRAP 3 HSPUs 6 Box Squats with 30 lbs 9 SDHPs 40 singles	6 rounds 0 reps Performed as RX
Bubba Hester	04/28/2020	Farm Fitness	None	3 ROUNDS 400 Meter Run 40 Jump Rope Singles 30 Sit-ups 20 Air Squats 10 Box Jumps @ 24"	13m 49s Performed as RX
Eric H	04/28/2020	Farm Fitness	None	3 ROUNDS 400 Meter Run 40 Jump Rope Singles 30 Sit-ups 20 Air Squats 10 Box Jumps @ 24"	14m 49s Performed as RX

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