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Athlete Date Sort Location Workout Name Description Results
Mallorie Bohnert 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
Chulho Kim 04/16/2020 56th Army Band 5-3-1 program 5-3-1 program
Day 1
Back squats
3x5
190-215-245

Pullup program
Day 2
5-4-5-6-7
1min rest each time

FT
21 DB thrusters
400m Run
18 DB thrusters
400m Run
15 DB thrusters
400m Run
50lbs DBs
 60m 00s
Performed as RX
Dave Snyder 04/16/2020 Hood Walk Walk to and from lake with Jess, pups, and kids
0.93 miles at 21:14		 0.93 mi
Performed as RX
Curtis Powell 04/16/2020 Courage G6 None Description:

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.

Comments:

SCORING:

"1" REP PER EXCERCISE COMPLETED WITHOUT REST, MAX TOTAL SCORE IS "20"

IF YOU HAVE TO STOP AND REST YOUR SCORE WILL BE THE AMMOUNT OF EXCERISES COMPLETED BEFORE RESTING.

AFTER YOUR REST, CONTINUE AND COMPLETE THE WORKOUT

 0m 30s
Performed as RX
Greg Segui 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 20m 23s
Performed as RX
Nyree Segui 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 24m 58s
Performed as RX
Teresa Culver 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 20m 39s
Performed as RX
Jonathan Schabruch 04/15/2020 Sheepdog CrossFit None Complete as many rounds as possible in 10 mins of:
10 Air Squats
9 R Arm Dumbbell Snatches, 50/35 lbs
10 Push-ups
9 L Arm Dumbbell Snatches, 50/35 lbs		 6 rounds 31 reps
Performed as RX
Jonathan Schabruch 04/15/2020 Sheepdog CrossFit None For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees		 5m 47s
Performed as RX
Charles Drake 04/15/2020 Sheepdog CrossFit SYLB WOD 2 100 DUBs
21 burpees
75 DUBs
15 burpees
50 DUBs
9 burpees		 4m 39s
Workout Scaled
Charles Drake 04/15/2020 Sheepdog CrossFit None For time:

200m run
20 squats
20 v-ups
400m run
40 squats
40 v-ups
600 m run
60 squats
60 v-ups
800m run
80 squats
80 v-ups
1000m run
100 squats
100 v-ups		 37m 40s
Performed as RX
Charles Drake 04/15/2020 Sheepdog CrossFit None 1500 reps of the following exercises any combo you need. No more than 200 reps of each movement

Squats
Dubs / singles x2
Sit-ups
Pushups
Step ups
Box dips
Lunges
Toe to rig
Shoulder taps
V ups
Burpees
Mnt climbers
Ring rows
 1h 2m 23s
Performed as RX
Scott Anderson 04/15/2020 Sheepdog CrossFit None Back Squat 5-5-5-5 185-205-225-235 lbs
Performed as RX
Scott Anderson 04/15/2020 Sheepdog CrossFit None Three partner team workout:
18 minutes:
P1: row 350m
P2: 5 med ball squats / 1 burpee
P3: hold plank

Switch every 2 minutes. Burpees is score.

HOME ROWER		 62 reps
Performed as RX
Richard Howell 04/15/2020 Sheepdog CrossFit None 12 Min AMRAP
10 Air Squats
9 R Arm DB Snatch 50#
10 Push-Ups
9 L Arm DB Snatch 50#		 6 rounds 29 reps
Performed as RX
Charlene Oudman 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 23m 59s
Performed as RX
mike pace 04/15/2020 MCC #635/71..."PULLED HAMMIES" 4-10 m
4-20m
4-30m
4-40m
4-50m
4-60m
7 stairs

4-15-20.me/tj/marcos=completed1.8 miles
 31m 56s
Performed as RX
Sheryl Ferris-Little 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 19m 26s
Performed as RX
Steve Matteson 04/15/2020 PilotFit 15 min. AMRAP 10 broad jump @ 3'6" (3' wasn't long enough)
10 squats w/45 lbs. (or thereabout)
3 wall walks		 7 rounds 15 reps
Performed as RX
Steve Matteson 04/15/2020 PilotFit 15 min. AMRAP 10 broad jump @ 3'6" (3' wasn't long enough)
10 squats w/45 lbs. (or thereabout)
3 wall walks		 7 rounds 15 reps
Performed as RX
Jeanette Tilstra 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 21m 40s
Performed as RX
Laurie Hines 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 21m 40s
Performed as RX
Gretchen P 04/15/2020 Sheepdog CrossFit None 5 rounds
15 deadlifts 50 lbs
10 bar over burpees
5 power cleans 50 lbs		 20m 00s
Performed as RX
Bubba Hester 04/15/2020 Farm Fitness CrossFit.com 200403 5 rounds for time of:

400-m run
15 ring rows		 16m 55s
Performed as RX
Bubba Hester 04/15/2020 Farm Fitness None 15 Min AMRAP:
10 Plate Ground to Overhead (45/25#)
20 OH Walking Lunges (45/25#)
40 Double Unders		 5 rounds 30 reps
Workout Scaled
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