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Athlete Date Sort Location Workout Name Description Results
Kyle Reedy 04/21/2020 Farm Fitness Dirty Dozen 12 rounds for time of:

12 push ups
12 squats
12 sit ups
12 lunges		 21m 18s
Performed as RX
Jason Bryan 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 44m 30s
Workout Scaled
James Tripp 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 42m 00s
Performed as RX
Ray Kintz 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 32m 10s
Workout Scaled
Arnel Liwanagan 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 28m 00s
Performed as RX
Matthew Schmitt 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 35m 17s
Performed as RX
Benjamin Ethington 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 45m 00s
Workout Scaled
Juan Steele 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 60m 00s
Performed as RX
Justin Mcgee 04/21/2020 Courage G6 Pure cardio Insanity pure cardio 45m 00s
Performed as RX
Catherine Trisch 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 26m 13s
Performed as RX
Deion Talton 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 21m 48s
Performed as RX
Dakota Horton 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 25m 00s
Performed as RX
Tyler Johnson 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 22m 03s
Performed as RX
Shawna Cole 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 24m 00s
Performed as RX
Aung Kyaw 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 35m 00s
Workout Scaled
Hannah Powers 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 27m 00s
Performed as RX
Chulho Kim 04/21/2020 56th Army Band Bench press & hang snatch 5-3-1 program
Bench press
Warmup
5-5
95-115
Workout
3-3-3
135-155-175

E2MOM
Hang snatches
Overhead squats
5-4-3-2-1
10-8-6-4-2
75-95-115-135-145

3RFT
10 pullups
20 pushups
30 air squats
100m Sprint
Walk back
 1h 10m 00s
Performed as RX
Dave Snyder 04/21/2020 Hood Walk Roundtrip Mail walk
0.36 miles at 7:48		 0.36 mi
Performed as RX
Harb Harb 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 040m 00s
Performed as RX
Jacob Bittner 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 20m 00s
Performed as RX
SSG Warren 04/21/2020 56th Army Band Bike Intervals 6 sets of 30/120 Sprints 15m 00s
Performed as RX
Curtis Powell 04/21/2020 Courage G6 None

Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




Comments:

This is a timed event, however the goal is to complete all 5 rounds

 1m 00s
Performed as RX
Dalton Kalas 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 20m 00s
Performed as RX
Greg Segui 04/20/2020 Premier Martial Arts/Grand River CrossFit 04/20/2020 Cookie Monster
15min AMRAP:
20 Odd-Object Squats
20 Lateral Hops over Odd-Object
20 Sit-ups

Post rounds & reps!
Scale as needed.

 7 rounds 45 reps
Performed as RX
Nyree Segui 04/20/2020 Premier Martial Arts/Grand River CrossFit 04/20/2020 Cookie Monster
15min AMRAP:
20 Odd-Object Squats
20 Lateral Hops over Odd-Object
20 Sit-ups

Post rounds & reps!
Scale as needed.

 6 rounds 46 reps
Performed as RX
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