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Athlete	Date	Location	Workout Name	Description	Results
Travis Leabo	04/15/2020	Courage G6	Mini Muprh	As fast as possible complete: 1/2 mile run 50 Pushups 100 Situps 150 Squats 1/2 mile run Pushups, situps and squats can be partitioned as the athlete sees fit. Alternative exercises are 6 point pushups, crunches or doorframe leg tucks, half-squats or lunges.	26m 29s Workout Scaled
Justin Mcgee	04/15/2020	Courage G6	Insanity pure cardio	Insanity pure cardio	45m 00s Performed as RX
Catherine Trisch	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	41m 17s Performed as RX
Deion Talton	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	23m 27s Performed as RX
Dakota Horton	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	36m 30s Performed as RX
Tyler Johnson	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	39m 14s Performed as RX
Shawna Cole	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	51m 00s Performed as RX
Aung Kyaw	04/15/2020	Courage G6	Mini Muprh	As fast as possible complete: 1/2 mile run 50 Pushups 100 Situps 150 Squats 1/2 mile run Pushups, situps and squats can be partitioned as the athlete sees fit. Alternative exercises are 6 point pushups, crunches or doorframe leg tucks, half-squats or lunges.	20m 30s Performed as RX
Mallorie Bohnert	04/15/2020	Courage G6	Mini Muprh	As fast as possible complete: 1/2 mile run 50 Pushups 100 Situps 150 Squats 1/2 mile run Pushups, situps and squats can be partitioned as the athlete sees fit. Alternative exercises are 6 point pushups, crunches or doorframe leg tucks, half-squats or lunges.	25m 00s Performed as RX
Hannah Powers	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	42m 00s Performed as RX
Hannah Powers	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	1h 34m 00s Performed as RX
Dave Snyder	04/15/2020	None	Walk	Walk to the lake and back with Jess, the kids, and pups 1.27 miles at 30:54	1.27 mi Performed as RX
Matthew Mcklveen	04/15/2020	Courage G6	Mini Muprh	As fast as possible complete: 1/2 mile run 50 Pushups 100 Situps 150 Squats 1/2 mile run Pushups, situps and squats can be partitioned as the athlete sees fit. Alternative exercises are 6 point pushups, crunches or doorframe leg tucks, half-squats or lunges.	38m 00s Performed as RX
Harb Harb	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	7h 30m 00s Performed as RX
SSG Warren	04/15/2020	Home	Deadlifts	Deadlift 5-5-5-5-5 Every Minute on the Minute Kettlebell Swings 7-7-7-7-7-7-7-7-7-7	195-195-215-215-225 lbs 63-63-63-63-63-63-63-63-63-63 lbs Performed as RX
Timothy Jones	04/15/2020	Courage G6	Mini Muprh	As fast as possible complete: 1/2 mile run 50 Pushups 100 Situps 150 Squats 1/2 mile run Pushups, situps and squats can be partitioned as the athlete sees fit. Alternative exercises are 6 point pushups, crunches or doorframe leg tucks, half-squats or lunges.	35m 14s Performed as RX
Dalton Kalas	04/15/2020	G2 GYM	Upper Body	1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.	40m 00s Performed as RX
Jonathan Schabruch	04/14/2020	Sheepdog CrossFit	None	6 Intervals, each for time of: 9 Pull-ups 7 Squat Cleans, 135/95 5 Push Jerks, 135/95 *Rest 2 minutes between each	7m 05s Performed as RX
Jen Priestman	04/14/2020	Premier Martial Arts/Grand River CrossFit	04/14/2020	Double Down For Time: 100 Hops, 50 Sit-Ups, 400m Run 80 Hops, 40 Sit-Ups, 400m Run 60 Hops, 30 Sit-Ups, 400m Run 40 Hops, 20 Sit-Ups, 400m Run 20 Hops, 10 Sit-Ups, 400m Run Post time! Scale as needed.	24m 28s Performed as RX
Scott Anderson	04/14/2020	Sheepdog CrossFit	None	2 Partner Team: 20 minute AMRAP: P1 - Row 250m (HOME ROWER) P2 - max reps of alt. Burpee KB snatch @ 55# Switch after each row	95 reps Performed as RX
mike pace	04/14/2020	madera so	#634..."SOLAR SYSTEM"	100 back squats 135 100 push press 70 4-14-20me=16:10	16m 10s Performed as RX
Laurie Hines	04/14/2020	Premier Martial Arts/Grand River CrossFit	04/14/2020	Double Down For Time: 100 Hops, 50 Sit-Ups, 400m Run 80 Hops, 40 Sit-Ups, 400m Run 60 Hops, 30 Sit-Ups, 400m Run 40 Hops, 20 Sit-Ups, 400m Run 20 Hops, 10 Sit-Ups, 400m Run Post time! Scale as needed.	25m 10s Performed as RX
Darren Madill	04/14/2020	Premier Martial Arts/Grand River CrossFit	04/14/2020	Double Down For Time: 100 Hops, 50 Sit-Ups, 400m Run 80 Hops, 40 Sit-Ups, 400m Run 60 Hops, 30 Sit-Ups, 400m Run 40 Hops, 20 Sit-Ups, 400m Run 20 Hops, 10 Sit-Ups, 400m Run Post time! Scale as needed.	19m 47s Performed as RX
Bubba Hester	04/14/2020	Farm Fitness	None	Team of 4 Athlete 1 4 Min AMRAP 30 Double Unders 10 Pull-Ups Athlete 2 4 Min AMRAP 25 Sit-Ups 10 Ring Push-Ups Athlete 3 4 min AMRAP 20 Air Squats 10 Box Jumps Athlete 4 4 Min AMRAP 15 Wall-Balls @ 20# 10 Kettle Bell Swings @ 50# This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total rounds & reps completed across all 4 AMRAPs.	38 rounds 208 reps Performed as RX
Eric H	04/14/2020	Farm Fitness	None	Team of 4 Athlete 1 4 Min AMRAP 30 Double Unders 10 Pull-Ups Athlete 2 4 Min AMRAP 25 Sit-Ups 10 Ring Push-Ups Athlete 3 4 min AMRAP 20 Air Squats 10 Box Jumps Athlete 4 4 Min AMRAP 15 Wall-Balls @ 20# 10 Kettle Bell Swings @ 50# This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total rounds & reps completed across all 4 AMRAPs.	41 rounds 156 reps Performed as RX

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