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Athlete
Date
Location
Workout Name
Description
Results
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
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
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