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Athlete	Date	Location	Workout Name	Description	Results
Eric H	04/29/2020	Farm Fitness	CrossFit.com 200422	10 rounds for time of: 30 double-unders 10 hang power cleans 10 pull-ups 115/75	31m 26s Workout Scaled
Wyatt Hester	04/29/2020	Farm Fitness	CrossFit.com 200422	10 rounds for time of: 30 double-unders 10 hang power cleans 10 pull-ups 115/75	32m 42s Workout Scaled
Chris Torrence	04/29/2020	Farm Fitness	CrossFit.com 200422	10 rounds for time of: 30 double-unders 10 hang power cleans 10 pull-ups 115/75	29m 28s Workout Scaled
Riley H	04/29/2020	Farm Fitness	CrossFit.com 200422	10 rounds for time of: 30 double-unders 10 hang power cleans 10 pull-ups 115/75	28m 24s Workout Scaled
Sam Torrence	04/29/2020	Farm Fitness	CrossFit.com 200422	10 rounds for time of: 30 double unders 10 hang power cleans 10 pull-ups 115/75	30m 38s Workout Scaled
Eli Hines	04/29/2020	Farm Fitness	CrossFit.com 200422	10 rounds for time of: 30 double-unders 10 hang power cleans 10 pull-ups 115/75	25m 30s Workout Scaled
Tyler Grant	04/29/2020	PilotFit	HomeWOD 21B	If you have your jump rope: 8 Rounds 10 Bar facing burpees (bar can be as simple as a line on the ground) 20 DUBS If no jump rope, do 21A	14m 58s Performed as RX
Kyle Reedy	04/29/2020	Farm Fitness	CrossFit.com 200422	10 rounds for time of: 30 double-unders 10 hang power cleans 10 pull-ups 115/75	32m 45s Workout Scaled
Jason Bryan	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	26m 12s Workout Scaled
Albert Bartlett	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	45m 00s Performed as RX
James Tripp	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	27m 00s Performed as RX
Ray Kintz	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	25m 00s Performed as RX
Arnel Liwanagan	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	48m 00s Performed as RX
Juan Steele	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	60m 00s Performed as RX
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

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