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Athlete	Date	Location	Workout Name	Description	Results
Mallorie Bohnert	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
Hannah Powers	04/14/2020	G2 GYM	Sprint Day	Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10. Round 1: 50 yards at half speed, backpedal to return Round 2: 50 yards at half speed, backpedal to return Round 3: 50 yards at three-quarters speed, backpedal to return Round 4: 50 yards at three-quarters speed, backpedal to return Round 5: 50 yards at full speed, backpedal to return Round 6: 100 yards at half speed, backpedal to return Round 7: 100 yards at half speed, backpedal to return Round 8: 100 yards at three-quarters speed, backpedal to return Round 9: 100 yards at three-quarters speed, backpedal to return Round 10: 100 yards at full speed, backpedal to return	46m 38s Performed as RX
Harb Harb	04/14/2020	G2 GYM	Sprint Day	Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10. Round 1: 50 yards at half speed, backpedal to return Round 2: 50 yards at half speed, backpedal to return Round 3: 50 yards at three-quarters speed, backpedal to return Round 4: 50 yards at three-quarters speed, backpedal to return Round 5: 50 yards at full speed, backpedal to return Round 6: 100 yards at half speed, backpedal to return Round 7: 100 yards at half speed, backpedal to return Round 8: 100 yards at three-quarters speed, backpedal to return Round 9: 100 yards at three-quarters speed, backpedal to return Round 10: 100 yards at full speed, backpedal to return	45m 00s Performed as RX
Jacob Bittner	04/14/2020	G2 GYM	Sprint Day	Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10. Round 1: 50 yards at half speed, backpedal to return Round 2: 50 yards at half speed, backpedal to return Round 3: 50 yards at three-quarters speed, backpedal to return Round 4: 50 yards at three-quarters speed, backpedal to return Round 5: 50 yards at full speed, backpedal to return Round 6: 100 yards at half speed, backpedal to return Round 7: 100 yards at half speed, backpedal to return Round 8: 100 yards at three-quarters speed, backpedal to return Round 9: 100 yards at three-quarters speed, backpedal to return Round 10: 100 yards at full speed, backpedal to return	60m 00s Performed as RX
SSG Warren	04/14/2020	Home	Bike Intervals	6 sets of 30/120 Sprints	19m 00s Performed as RX
Curtis Powell	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. Comments: This is intended to be a good slow start coming off the 4-Day weekend. Please do not over exert yourself, and discipline yourself to maintain the lower heart rate percentage throughout the workout.	5.00 mi Performed as RX
Timothy Jones	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
Greg Segui	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	10 rounds 12 reps Performed as RX
Nyree Segui	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	8 rounds 3 reps Performed as RX
Valerie Blyleven	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	12 rounds 1 reps Performed as RX
Teresa Culver	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	11 rounds 9 reps Performed as RX
Jonathan Schabruch	04/13/2020	Sheepdog CrossFit	J.T.	21-15-9 reps of: Handstand push-ups Ring dips Push-ups	7m 50s Performed as RX
Charles Drake	04/13/2020	Sheepdog CrossFit	Angry Amy	400m Run 10-1 BJs Ring Rows 400m Run 10-1 DB snatch Burpee over DB 400m Run 10-1 Squats w/ 25# plate Sit-ups w/ 25# plate Run 400m 10-1 KB Swings Burpees over KB	51m 24s Performed as RX
Charles Drake	04/13/2020	Sheepdog CrossFit	Angry Amy	400m Run 10-1 BJs Ring Rows 400m Run 10-1 DB snatch Burpee over DB 400m Run 10-1 Squats w/ 25# plate Sit-ups w/ 25# plate Run 400m 10-1 KB Swings Burpees over KB	51m 24s Performed as RX
Scott Anderson	04/13/2020	Sheepdog CrossFit	Candy	5 rounds for time of: 20 Pull-ups 40 Push-ups 60 Air Squats	36m 21s Performed as RX
Richard Howell	04/13/2020	Sheepdog CrossFit	None	3 RFT 50 Double Unders 25 Overhead Squats 75#	10m 13s Performed as RX
Toni Smith	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	12 rounds 1 reps Performed as RX
mike pace	04/13/2020	madera so	#633..."AGAIN MARCOS"	3 RFT 100m run 8 db culrs 100m run 8 db bench40-50-60 50m hammy run Closeout3x5 roman chair 4-13-20.me=13:25	13m 25s Performed as RX
Sheryl Ferris-Little	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	11 rounds 1 reps Performed as RX
Laurie Hines	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	11 rounds 7 reps Performed as RX
Gretchen P	04/13/2020	Sheepdog CrossFit	None	5 pull-ups 10 x arm moves 15 sit-ups Bench x 2 Row Press Clean Snatch Banded pull	20m 00s Performed as RX
Bubba Hester	04/13/2020	Farm Fitness	04/11/2020	15min Partner AMRAP: 1 person holds plank while other finishes round of: 5 Push-ups 5 Sit-ups 5 Squats Post total rounds & reps! Scale as needed.	33 rounds 5 reps Performed as RX
Glynis Glenney	04/13/2020	Home	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	8 rounds 7 reps Performed as RX
Eric H	04/13/2020	Farm Fitness	04/11/2020	15min Partner AMRAP: 1 person holds plank while other finishes round of: 5 Push-ups 5 Sit-ups 5 Squats Post total rounds & reps! Scale as needed.	37 rounds 5 reps Performed as RX
Wyatt Hester	04/13/2020	Farm Fitness	04/11/2020	15min Partner AMRAP: 1 person holds plank while other finishes round of: 5 Push-ups 5 Sit-ups 5 Squats Post total rounds & reps! Scale as needed.	37 rounds 5 reps Performed as RX

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