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Athlete Date Sort Location Workout Name Description Results
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
Chulho Kim 04/25/2020 56th Army Band Olympic lifts E2MOM for 10min
Every rounds Snatch high pull
From ground and hang
Then
Power snatch
5-4-3-2-1
75-95-115-125-155

E2MOM for 10min
Every rounds, do clean pull
from ground and hang
Then
Power Clean
5-4-3-2-1
135-155-165-175-185


AMRAP 15: 3Rds
10 Power Cleans (95/65)
30 Double Unders
10 Power snatches (95/65)
30 Double Unders

 60m 00s
Performed as RX
Dave Snyder 04/25/2020 Hood Run Run down to 32nd Div, left onto 41st, left onto A St, right onto American Lake
3.12 miles at 28:56
Calf injury acted up at 2.75 miles		 3.12 mi
Performed as RX
Greg Segui 04/24/2020 Premier Martial Arts/Grand River CrossFit 04/24/2020 Hannah Banana
15min AMRAP:
10 Flutter Kicks
20 Odd-Object Ground-to-Overhead
30 Hops

Post rounds & reps!
Change hops to double unders or skips if rope available.
Scale as needed.		 10 rounds 12 reps
Performed as RX
Valerie Blyleven 04/24/2020 Premier Martial Arts/Grand River CrossFit 04/24/2020 Hannah Banana
15min AMRAP:
10 Flutter Kicks
20 Odd-Object Ground-to-Overhead
30 Hops

Post rounds & reps!
Change hops to double unders or skips if rope available.
Scale as needed.		 9 rounds 14 reps
Performed as RX
Jonathan Schabruch 04/24/2020 Sheepdog CrossFit None Dumbbell Single Stiff Legged Deadlift 12-12-12
Single Arm Dumbbell Row 12-12-12
Dumbbell Shoulder Press 10-10-10
Bulgarian Split Squat 8-8-8
Dumbbell Power Clean & Jerk, 40 reps 		50 lbs
Performed as RX
Richard Howell 04/24/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 17m 32s
Performed as RX
Steve Matteson 04/24/2020 PilotFit HomeWod #19 RX: 5 Rounds
Scaled: 3 Rounds

45 seconds work then 15 seconds rest at each movement. Transition immediately to next movement. 1:15 rest between rounds.

Score is total number of reps for all 5/3 rounds. Left and right leg equals one rep for mountain climbers.

Air Squats
Push ups
Mountain climbers
Burpees
Reverse lunge
Plank shoulder tap

https://www.google.com/search?q=mountain+climber+exercise&rlz=1C1NDCM_enUS846US846&oq=mountain+cli&aqs=chrome.2.0j69i57j0l4j69i60j69i61.6989j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_pMuiXoWwOoy8tAbIVg95

https://www.youtube.com/watch?v=xrPteyQLGAo

https://www.youtube.com/watch?v=QOCn3_iOAro

 754 reps
Performed as RX
Laurie Hines 04/24/2020 Premier Martial Arts/Grand River CrossFit 04/24/2020 Hannah Banana
15min AMRAP:
10 Flutter Kicks
20 Odd-Object Ground-to-Overhead
30 Hops

Post rounds & reps!
Change hops to double unders or skips if rope available.
Scale as needed.		 7 rounds 25 reps
Performed as RX
Bubba Hester 04/24/2020 Farm Fitness FF 041919 2 Rounds for Reps

Rotate EMOM

Station 1 - 20 Sit-Ups
Station 2 - 10 Box Jumps @ 24
Station 3 - 20 Leg Levers
Station 4 - 10 Ring Push-Ups
Station 5 - Front Plank Hold
Station 6 - 10 Burpee Box Jump Overs
Station 7 - 20 Flutter Kicks (4ct)
Station 8 - Wall Balls @ 20# for max reps
Station 9 - Rest

Score is total individual reps from station 8.		 65 reps
Performed as RX
Eric H 04/24/2020 Farm Fitness FF 041919 2 Rounds for Reps

Rotate EMOM

Station 1 - 20 Sit-Ups
Station 2 - 10 Box Jumps @ 24
Station 3 - 20 Leg Levers
Station 4 - 10 Ring Push-Ups
Station 5 - Front Plank Hold
Station 6 - 10 Burpee Box Jump Overs
Station 7 - 20 Flutter Kicks (4ct)
Station 8 - Wall Balls @ 20# for max reps
Station 9 - Rest

Score is total individual reps from station 8.		 52 reps
Performed as RX
Wyatt Hester 04/24/2020 Farm Fitness FF 041919 2 Rounds for Reps

Rotate EMOM

Station 1 - 20 Sit-Ups
Station 2 - 10 Box Jumps @ 24
Station 3 - 20 Leg Levers
Station 4 - 10 Ring Push-Ups
Station 5 - Front Plank Hold
Station 6 - 10 Burpee Box Jump Overs
Station 7 - 20 Flutter Kicks (4ct)
Station 8 - Wall Balls @ 20# for max reps
Station 9 - Rest

Score is total individual reps from station 8.		 35 reps
Performed as RX
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