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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
Wyatt 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
Wyatt 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
Chris Torrence 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
Riley 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.		 38 rounds 208 reps
Performed as RX
Eli Hines 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
Jeffery Hyre 04/14/2020 Courage G6 None Complete one of the following of Aerobic/Cardio Type Exercises:

4 Mile Run
5 Mile Walk
12 1/2 Mile Bike
5000M Row

The aim is NOT SPEED, it is to stay in the 50-70% heart rate zone for an extended period of time/distance. This keeps you in the healthy heart and fat burning zones and will help build up endurance.

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 04/14/2020 Courage G6 None Complete one of the following of Aerobic/Cardio Type Exercises:

4 Mile Run
5 Mile Walk
12 1/2 Mile Bike
5000M Row

The aim is NOT SPEED, it is to stay in the 50-70% heart rate zone for an extended period of time/distance. This keeps you in the healthy heart and fat burning zones and will help build up endurance.

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
Workout Scaled
Albert Bartlett 04/14/2020 Courage G6 None Complete one of the following of Aerobic/Cardio Type Exercises:

4 Mile Run
5 Mile Walk
12 1/2 Mile Bike
5000M Row

The aim is NOT SPEED, it is to stay in the 50-70% heart rate zone for an extended period of time/distance. This keeps you in the healthy heart and fat burning zones and will help build up endurance.

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
Kayle Ticas 04/14/2020 Courage G6 None Complete one of the following of Aerobic/Cardio Type Exercises:

4 Mile Run
5 Mile Walk
12 1/2 Mile Bike
5000M Row

The aim is NOT SPEED, it is to stay in the 50-70% heart rate zone for an extended period of time/distance. This keeps you in the healthy heart and fat burning zones and will help build up endurance.

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
Martin Alvarez 04/14/2020 Courage G6 None Complete one of the following of Aerobic/Cardio Type Exercises:

4 Mile Run
5 Mile Walk
12 1/2 Mile Bike
5000M Row

The aim is NOT SPEED, it is to stay in the 50-70% heart rate zone for an extended period of time/distance. This keeps you in the healthy heart and fat burning zones and will help build up endurance.

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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