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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 04/27/2020 Premier Martial Arts/Grand River CrossFit 04/21/2020 Rancy
5 Rounds For Time:
400m Run
20 Odd-Object Ground-to-Overhead
20 Odd-Object Squats

Post time!
Scale as needed.
 22m 38s
Performed as RX
Steve Matteson 04/27/2020 PilotFit HomeWOD #20 800 m.
30 Alternating single leg Good Mornings (apx. 25 lbs.)
800 m.
30 Box jump (18-24")
800 m.
30 Pushups
30 Dips
800 m.		 22m 03s
Performed as RX
Laurie Hines 04/27/2020 Premier Martial Arts/Grand River CrossFit 04/27/2020 7 rounds for time:
7 Burpees
7 Squats
7 Sit-ups

Post time!
 8m 35s
Performed as RX
Gretchen P 04/27/2020 Sheepdog CrossFit None 3 mile run 27m 16s
Performed as RX
Bubba Hester 04/27/2020 Farm Fitness Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 22m 24s
Performed as RX
Eric H 04/27/2020 Farm Fitness Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 28m 46s
Performed as RX
Wyatt Hester 04/27/2020 Farm Fitness Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 24m 00s
Workout Scaled
Chris Torrence 04/27/2020 Farm Fitness Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 20m 32s
Performed as RX
Riley H 04/27/2020 Farm Fitness Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 24m 41s
Workout Scaled
Kyle Reedy 04/27/2020 Farm Fitness Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 29m 03s
Performed as RX
Justin Mcgee 04/27/2020 Courage G6 Distance run 3 mile run 33m 00s
Performed as RX
Chulho Kim 04/27/2020 56th Army Band Pullup&recovery Pullup program
5-6-8-9-10
1min rest each round

5-3-1 program W4
(Alternate workout for back squat)
Front squats
Warmup 95-135-185
5x3
205-210-215-225-235(2)
Overhead squat
3x3
135lbs

5-3-1 program Week 4
Bench presses
3x5
80-95-115

2mile Run		 1h 10m 00s
Performed as RX
Dave Snyder 04/27/2020 Hood Walk Walk with Jess and pups around the hood
1.30 miles - 29:37		 1.30 mi
Performed as RX
SSG Warren 04/27/2020 56th Army Band EMOM Every Minute on the Minute, 10 sets per exercise pair.
6 Clapping Hand Release Pushups and 6 Reverse Crunches
20 Calf Jumps and 6 Squat Jumps
4 Leg Tucks and 6 Diamond Pushups
6 Landmine Twists with 25#		 540 reps
Performed as RX
Scott Anderson 04/26/2020 Sheepdog CrossFit 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
Performed as RX
Gretchen P 04/26/2020 Sheepdog CrossFit None 23 min amrap
23 air squats
23 push-ups
23 kb swings
23 jumping lunges
23 sit-ups
23 box jumps AT 24!!!!		 2 rounds 11 reps
Performed as RX
Chulho Kim 04/26/2020 56th Army Band Deadlift/OH press/core 5-3-1
Deadlift
Warmup
135(5) 185(5) 225(3)
5-3-1
255-285-320

Overhead Press
Warmup
45(5) 75(5) 95(3)
5-3-1
105-115-130

Tabata core
4RDS for 8min
Knee raises
Abmat situps
Superman hold
Hollow rock
 40m 00s
Performed as RX
Dave Snyder 04/26/2020 56th Army Band Row Row 5016m for 22:33
302 Calories
30 spm avg		 5,016 m
Performed as RX
Dave Snyder 04/26/2020 Hood Walk Walk to Shoreline Park to meet up with Jess and kids after my row
0.43 miles - 8:01		 0.43 mi
Performed as RX
Dave Snyder 04/26/2020 Hood Walk Walk home from Shoreline park with Jess and kids
0.43 miles at 11:13		 0.43 mi
Performed as RX
SSG Warren 04/26/2020 56th Army Band Deadlifts Deadlift Warmup Set 5-3

Deadlift 5-5-5-5-5

Every Minute on the Minute Kettlebell Swings 9-9-9-9-9-9-9-9-9-9		 135-225 lbs
295-295-315-315-325 lbs
63-63-63-63-63-63-63-63-63-63 lbs
Performed as RX
Jonathan Schabruch 04/25/2020 Sheepdog CrossFit None For time:
50 Dumbbell Deadlifts, 50/35 lbs
50 AbMat Sit-ups
50 Box Step-ups, 24/20 in
50 Single Arm Dumbbell Thrusters, 50/35 lbs

Time cap: 20 mins		 8m 53s
Performed as RX
Scott Anderson 04/25/2020 Sheepdog CrossFit None Back Squat 10-10-10-10-10 135-155-175-185-200 lbs
Performed as RX
Justin Lilly 04/25/2020 Home Gym None 5k Row and 5 mile Air Assault bike 38m 26s
Performed as RX
Gretchen P 04/25/2020 Sheepdog CrossFit None 10 min AMRAP
150 single unders
20 lunges

then
5 rounds
10 clean and jerks
10 push ups

then
5 rounds
20 rows
10 push ups		 30m 00s
Performed as RX
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