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Athlete Date Sort Location Workout Name Description Results
Dave Snyder 04/17/2020 Hood Walk Walk home from Shoreline Park
0.51 miles at 12:18		 0.51 mi
Performed as RX
Quinton Jackson 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
Jacob Bittner 04/17/2020 G2 GYM 1000 Calorie Burn Workout consists of:

-HIIT Cardio
-Total body Strength
-Pilates
-Cardio Kickboxing
-Core

Equipment:
Dumbbells (optional)
Bench (optional)
Mat (optional)		 50m 00s
Performed as RX
SSG Warren 04/17/2020 Home Bench/Rows Bench Press - 5-5-5-5-5
One Arm Rows - 5-5-5-5-5		 145-145-145-145 lbs
90-90-90-90-90 lbs
Performed as RX
Dalton Kalas 04/17/2020 G2 GYM 1000 Calorie Burn Workout consists of:

-HIIT Cardio
-Total body Strength
-Pilates
-Cardio Kickboxing
-Core

Equipment:
Dumbbells (optional)
Bench (optional)
Mat (optional)		 60m 00s
Performed as RX
Lewis Seau 04/17/2020 Courage G6 None Choose one of the following of Aerobic/Cardio Type Exercises:

4.25 Mile Walk

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
Jonathan Schabruch 04/16/2020 Sheepdog CrossFit None 2 Rounds for time of:
90 Double-unders
600m run
30 Knees-to-elbows		 10m 57s
Performed as RX
Jen Priestman 04/16/2020 Premier Martial Arts/Grand River CrossFit 04/16/2020 Running
3x1200m (1.2Km)
2min rest between

Post total time including rest.
Scale as needed.
SuperKids can do 800m
 28m 18s
Performed as RX
Charles Drake 04/16/2020 Sheepdog CrossFit None E4MOM for 20 mins (5 rounds)

6 DL (115/65)
6 HPCL
6 Front Squats
6 Push Press		 115 lbs
Performed as RX
Charles Drake 04/16/2020 Sheepdog CrossFit None 3 Rounds for Time:

200m run
10 HSPUs		 10m 08s
Performed as RX
Richard Howell 04/16/2020 Sheepdog CrossFit None 2 Rounds for time of:
90 Double-unders
600m run
30 Knees-to-elbows		 18m 04s
Performed as RX
Abby Minnick 04/16/2020 Basement 4.16.2020 EMOM:
3 burpees

Hand release push-ups (from knees)
Squat Thrusts (12lbs each hand)
Ground to Overhead (12lbs each hand)
Curls (12lbs each hand)
Dips		 5 rounds 10 reps
Performed as RX
Gretchen P 04/16/2020 Sheepdog CrossFit None 3-mile run 26m 03s
Performed as RX
Eric H 04/16/2020 Farm Fitness CrossFit.com 200403 5 rounds for time of:

400-m run
15 ring rows		 18m 54s
Performed as RX
Jeffery Hyre 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 20 reps
Performed as RX
Albert Bartlett 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 1 reps
Performed as RX
Martin Alvarez 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 20 reps
Performed as RX
Ray Kintz 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 20 reps
Performed as RX
Arnel Liwanagan 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 20 reps
Performed as RX
Matthew Schmitt 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 20 reps
Performed as RX
Juan Steele 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 20 reps
Performed as RX
Travis Leabo 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 20 reps
Performed as RX
Justin Mcgee 04/16/2020 Courage G6 Two mile run 2 miles at goal pace 830 23m 00s
Performed as RX
Curtis Grogins 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 1 reps
Performed as RX
Aung Kyaw 04/16/2020 Courage G6 None This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.

1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)

Immediately start back at exercise 1 for round two.
 20 reps
Performed as RX
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