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Athlete Date Sort Location Workout Name Description Results
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
Gretchen P 04/17/2020 Sheepdog CrossFit None 30 min AMRAP
12 burpees
9 cleans
18 situps
200m sandbag carry		 6 rounds 21 reps
Performed as RX
Eric H 04/17/2020 Farm Fitness None 15 Min AMRAP:
10 Plate Ground to Overhead (45/25#)
20 OH Walking Lunges (45/25#)
40 Double Unders		 3 rounds 63 reps
Performed as RX
Eric H 04/17/2020 Farm Fitness None Row 1 Mile 6m 33s
Performed as RX
Riley H 04/17/2020 Farm Fitness CrossFit.com 200403 5 rounds for time of:

400-m run
15 ring rows		 15m 32s
Performed as RX
Tyler Grant 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
 37m 59s
Performed as RX
Michael Schaffer 04/17/2020 Courage G6 None Choose one of the following of Aerobic/Cardio Type Exercises:

3 Mile Run
4.25 Mile Walk
9 Mile Bike
4000M Row

The aim is NOT SPEED, it is to stay in the 40-60% effort/energy output for an active recovery day.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE DISTANCE, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
Jason Bryan 04/17/2020 Courage G6 None Choose one of the following of Aerobic/Cardio Type Exercises:

3 Mile Run
4.25 Mile Walk
9 Mile Bike
4000M Row

The aim is NOT SPEED, it is to stay in the 40-60% effort/energy output for an active recovery day.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE DISTANCE, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
James Tripp 04/17/2020 Courage G6 None Choose one of the following of Aerobic/Cardio Type Exercises:

3 Mile Run
4.25 Mile Walk
9 Mile Bike
4000M Row

The aim is NOT SPEED, it is to stay in the 40-60% effort/energy output for an active recovery day.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE DISTANCE, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
Ray Kintz 04/17/2020 Courage G6 None Choose one of the following of Aerobic/Cardio Type Exercises:

3 Mile Run
4.25 Mile Walk
9 Mile Bike
4000M Row

The aim is NOT SPEED, it is to stay in the 40-60% effort/energy output for an active recovery day.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE DISTANCE, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
Arnel Liwanagan 04/17/2020 Courage G6 None Choose one of the following of Aerobic/Cardio Type Exercises:

3 Mile Run
4.25 Mile Walk
9 Mile Bike
4000M Row

The aim is NOT SPEED, it is to stay in the 40-60% effort/energy output for an active recovery day.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE DISTANCE, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
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