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Athlete Date Sort Location Workout Name Description Results
Chulho Kim 04/24/2020 56th Army Band Squat, bench & Fran Pullup
8-7-8-7-8
Rest 1min each set

5-3-1 Program W3
Back squat
Warmup
5-5-3
95-135-185
Workout
5-3-1
215-245-275

Bench press
Warmup
5-5
95-115
Workout
5-3-1
145-165-185

Clean & jerk
Work on form
Up to 175lbs

Fran
21-15-9
Thrusters
Pullups
95lbs
 1h 20m 00s
Performed as RX
Dave Snyder 04/24/2020 Hood Walk Roundtrip Mailbox Walk
0.37 miles at 8:33		 0.37 mi
Performed as RX
Harb Harb 04/24/2020 G2 GYM Distance Run 4 mile run 040m 00s
Performed as RX
SSG Warren 04/24/2020 56th Army Band Ruck moderate ruck with 40# 50m 00s
Performed as RX
Curtis Powell 04/24/2020 Courage G6 None Choose one of the following of Aerobic/Cardio Type Exercises:

45 Min Run
45 Min Walk
45 Min Bike
30 Min Row

The aim is to stay in the 70-80% HR zone for a good cardio day.

THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!

Comments:

DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!

 45m 00s
Performed as RX
Dalton Kalas 04/24/2020 G2 GYM Distance Run 4 mile run 35m 00s
Performed as RX
Scott Anderson 04/23/2020 Sheepdog CrossFit Tabata Barbell Tabata deadlift 185#
Tabata hanging power clean 135#
Tabata front squat 85#
Tabata push press 65#

Rest 1 minute between each set.		 206 reps
Performed as RX
Laurie Hines 04/23/2020 Premier Martial Arts/Grand River CrossFit Home WO 6 x 12 squats
12 pushups
12 sit ups
12 leg levers
For time		 11m 21s
Performed as RX
Laurie Hines 04/23/2020 Premier Martial Arts/Grand River CrossFit 04/23/2020 Running
10x100m
1min Rest between

Post fastest interval!
 0m 28s
Performed as RX
Gretchen P 04/23/2020 Sheepdog CrossFit None P90x
Push-ups
Pull-ups, etc. 		30m 00s
Performed as RX
Bubba Hester 04/23/2020 Farm Fitness None 4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time.		 12m 49s
Performed as RX
Eric H 04/23/2020 Farm Fitness None 4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time.		 16m 01s
Performed as RX
Wyatt Hester 04/23/2020 Farm Fitness None 4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time.		 22m 44s
Performed as RX
Chris Torrence 04/23/2020 Farm Fitness None 4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time.		 18m 20s
Performed as RX
Justin Mcgee 04/23/2020 Courage G6 Pure cardio Insanity pure cardio 45m 00s
Performed as RX
Catherine Trisch 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 20m 00s
Performed as RX
Deion Talton 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 17m 00s
Performed as RX
Dakota Horton 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 18m 00s
Performed as RX
Tyler Johnson 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 16m 00s
Performed as RX
Shawna Cole 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 27m 00s
Performed as RX
Hannah Powers 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 20m 00s
Performed as RX
Dave Snyder 04/23/2020 Hood Walk Roundtrip Mail walk, plus forgetting to turn off GPS
0.53 miles at 27:04		 0.53 mi
Performed as RX
Dave Snyder 04/23/2020 Hood Walk Walk with Jess, kids, and pups
1.04 miles at 23:43		 1.04 mi
Performed as RX
Harb Harb 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 20m 00s
Performed as RX
Jacob Bittner 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 40m 00s
Performed as RX
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