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Athlete Date Sort Location Workout Name Description Results
SSG Warren 04/20/2020 Home EMOM Every Minute on the Minute, 10 sets per exercise pair.
5 Clapping Hand Release Pushups and 5 Reverse Crunches
20 Calf Jumps and 5 Squat Jumps
3 Leg Tucks and 5 Diamond Pushups		 430 reps
Performed as RX
Curtis Powell 04/20/2020 Courage G6 None 20 minutes, as many reps as possible (AMRAP)

10 Sit-ups
10 Push-ups
10 Squats

Set a timer for 20 minutes, and complete as many rounds/reps as possible before time ends.

Comments:

Remember: there are 30 movements per round for scoring purposes. If at 20 minutes you completed 13 full rounds, and completed 10 S/U and 6 P/U, your score would be 13 Rds\ 16 reps

 20m 00s
Performed as RX
Charles Drake 04/19/2020 Sheepdog CrossFit 89 up 89 down 45 min AMRAP:

Stairway to heaven
20 bench dips at top

UF east side of stadium field to top (89 bleachers)		 1170 reps
Performed as RX
Scott Anderson 04/19/2020 Sheepdog CrossFit None Deadlift 5-5-5 255-275-305 lbs
Performed as RX
Scott Anderson 04/19/2020 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 13 rounds 9 reps
Performed as RX
Gretchen P 04/19/2020 Sheepdog CrossFit None 10 rounds
3 handstand push ups
6 deadlifts
12 sit-ups
72 single unders 		35m 00s
Performed as RX
SSG Warren 04/19/2020 Neighborhood Ruck 45 minute moderate ruck with 30# 45m 00s
Performed as RX
Jonathan Schabruch 04/18/2020 Sheepdog CrossFit None Back Squat
5-5-5-5-5		 255-255-255-255-255 lbs
Performed as RX
Charles Drake 04/18/2020 Sheepdog CrossFit None Run 3.51 miles 32m 05s
Performed as RX
Toni Smith 04/18/2020 Premier Martial Arts/Grand River CrossFit 04/18/2020 For Time:
Partner HELL
100 Push ups
200 Sit-ups
300 Jump squats

*Divide each anyway you want. One person working at a time!
If you have no partner do half of reps! But...we hope you find someone to share the love!
Post time!		 9m 22s
Workout Scaled
Gretchen P 04/18/2020 Sheepdog CrossFit None 20 min AMRAP
5 pushups
10 sit-ups
15 squats
Every 5 min do 10 burpees. 5 min, 10 min and 15 min 		626 reps
Performed as RX
Chulho Kim 04/18/2020 56th Army Band Deadlift & press Pullup program
Day 3
7-6-5-6-7
1 min rest every set.

5-3-1 program
Day 3
Deadlift
Warmup
2x5
135-185
->3x5
220-255-285

5-3-1 program
Overhead press
Warmup
2x5
45-65
->3x5
90-105-115		 45m 00s
Performed as RX
SSG Warren 04/18/2020 Home Deadlifts Deadlift 5-5-5-5-5

Every Minute on the Minute Kettlebell Swings 8-8-8-8-8-8-8-8-8-8		 225-225-245-245-265-275 lbs
63-63-63-63-63-63-63-63-63-63 lbs
Performed as RX
Greg Segui 04/17/2020 Premier Martial Arts/Grand River CrossFit 04/17/2020 "Pick it Up"
AMRAP 15:
8 Odd-Object Rows
8 Odd-Object Ground to Overhead
12 Odd-Object Step-Back Lunges

Post rounds & reps!
Scale as needed.		 11 rounds 8 reps
Performed as RX
Nyree Segui 04/17/2020 Premier Martial Arts/Grand River CrossFit 04/17/2020 "Pick it Up"
AMRAP 15:
8 Odd-Object Rows
8 Odd-Object Ground to Overhead
12 Odd-Object Step-Back Lunges

Post rounds & reps!
Scale as needed.		 9 rounds 8 reps
Performed as RX
Valerie Blyleven 04/17/2020 Premier Martial Arts/Grand River CrossFit 04/17/2020 "Pick it Up"
AMRAP 15:
8 Odd-Object Rows
8 Odd-Object Ground to Overhead
12 Odd-Object Step-Back Lunges

Post rounds & reps!
Scale as needed.		 17 rounds 19 reps
Performed as RX
Teresa Culver 04/17/2020 Premier Martial Arts/Grand River CrossFit 04/17/2020 "Pick it Up"
AMRAP 15:
8 Odd-Object Rows
8 Odd-Object Ground to Overhead
12 Odd-Object Step-Back Lunges

Post rounds & reps!
Scale as needed.		 10 rounds 18 reps
Performed as RX
Jonathan Schabruch 04/17/2020 Sheepdog CrossFit None Complete as many rounds as possible in 15 mins of:
Shuttle Run, 4x 50 m
15 Russian Kettlebell Swings, 53/35 lbs
1 Wall Walk		 8 rounds 1 reps
Performed as RX
Charles Drake 04/17/2020 Sheepdog CrossFit None Run 3 miles
 30m 23s
Performed as RX
Charles Drake 04/17/2020 Sheepdog CrossFit None 1) 10 min AMRAP
20 DB goblet squats
40 dubs x2 SUs

Rest 4 min

2) 10 min AMRAP
20 SA Devils press (35/25)
40 reverse lunges

Rest 4 min

3) 10 min AMRAP
20 OH Squats (45# bar)
40 butterfly sit-ups

Rest 4 min

4) 10 min AMRAP
20 BJs
40 Russian KB Swings (53/35)



 946 reps
Performed as RX
Scott Anderson 04/17/2020 Sheepdog CrossFit None Bench press 5-5-5 185-215-225(4) lbs
Performed as RX
Richard Howell 04/17/2020 Sheepdog CrossFit None Back Squat
5-5-5-5-5		 185-205-225-245-225 lbs
Performed as RX
Toni Smith 04/17/2020 Premier Martial Arts/Grand River CrossFit 04/17/2020 "Pick it Up"
AMRAP 15:
8 Odd-Object Rows
8 Odd-Object Ground to Overhead
12 Odd-Object Step-Back Lunges

Post rounds & reps!
Scale as needed.		 14 rounds 0 reps
Performed as RX
Steve Matteson 04/17/2020 PilotFit Home Bruce Gary 50-40-30-20-10-20-30-40-50
Step over chair
Push press
Dubs

Step Over chair (stool)
-Lift one foot onto surface and power the rest of your body up. At top, stand up straight then step down on the opposite side for one rep. Repeat, alternating sides for all your reps.
Heavy Thing Push Press
-Find some way to press approximately 40 lbs. overhead (bag of salt, bar, lighter weight with each arm for one rep, whatever works)
DUBS or Tuck Jumps
 36m 20s
Performed as RX
Jeanette Tilstra 04/17/2020 Premier Martial Arts/Grand River CrossFit 04/17/2020 "Pick it Up"
AMRAP 15:
8 Odd-Object Rows
8 Odd-Object Ground to Overhead
12 Odd-Object Step-Back Lunges

Post rounds & reps!
Scale as needed.		 10 rounds 20 reps
Performed as RX
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