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Athlete Date Sort Location Workout Name Description Results
Ben Solis 04/09/2020 Quarantine Gym Super Sets 1. 10-20 Explosive Step Ups ( Step up to a chair or bench) alternating.
2. 10-20 Single Leg Floor Bridges (alternating)
3. 10-20 Pushups
4. 10-20 4count FlutterKicks
5. 10-20 4count Supine Bicycle
6. Plank into 10-20 elbow2Knee touches (alternating)
7. 10-20 Lateral shuffles (slowly 4steps back and forth= 1rep)
8. 10-20 Moutain Climbers.
REST 1MINUTE AND REPEAT 3X		 060m 00s
Performed as RX
Matthew Mcklveen 04/09/2020 Courage G6 Hill repeats Sprint to top of hill (approx 10 meters) and walk down
Repeat 10 times. 		45m 00s
Performed as RX
Matthew Mcklveen 04/09/2020 Courage G6 None Sprint to top of hill (approx 10 meters) and walk down
Repeat 10 times. 		45m 00s
Performed as RX
Quinton Jackson 04/09/2020 Courage G6 Yoga II We will be doing a Yoga workout again

https://www.youtube.com/watch?v=uC2Q6KynZi8

This is another beginners video, but is slightly longer then last year. This yoga will assist in adding strength and flexibility to the body.


Score is 1 rep that you did the video		 1 reps
Performed as RX
CHRISTY EICHELBERGER 04/09/2020 Courage G6 Yoga II We will be doing a Yoga workout again

https://www.youtube.com/watch?v=uC2Q6KynZi8

This is another beginners video, but is slightly longer then last year. This yoga will assist in adding strength and flexibility to the body.


Score is 1 rep that you did the video		 1 reps
Performed as RX
CHRISTY EICHELBERGER 04/09/2020 Courage G6 Yoga II We will be doing a Yoga workout again

https://www.youtube.com/watch?v=uC2Q6KynZi8

This is another beginners video, but is slightly longer then last year. This yoga will assist in adding strength and flexibility to the body.


Score is 1 rep that you did the video		 1 reps
Performed as RX
Harb Harb 04/09/2020 G2 GYM Yoga Today you get a choice!
20 minute workout

Choose between:

1. Intense Abs and Core Burn
https://youtu.be/W2dVKri8qAo

OR

2. Full Body Power
https://youtu.be/3WxXSIFrta0		 1 reps
Performed as RX
Jacob Bittner 04/09/2020 G2 GYM Yoga 1.

Butterfly kicks
Planks(left)
Toe touches
Planks(right)
X2		 2 reps
Performed as RX
Ryan Dawson 04/09/2020 Highlander HHC TABATA Thursday TABATA 1:
Push ups

TABATA 2:
Sit ups

TABATA 3:
Squats

TABATA 4:
Wild Card- use a weighted implement (BB, DB, sand bags, KB, etc)		 29 reps
Performed as RX
SSG Warren 04/09/2020 Home Deadlifts Deadlift 5-5-5-5-5

Every Minute on the Minute Kettlebell Swings 5-5-5-5-5-5-5-5-5-5		 135-135-135-135-135 lbs
63-63-63-63-63-63-63-63-63-63 lbs
Performed as RX
Curtis Powell 04/09/2020 Courage G6 None 1 MILE RUN
30X5 PYRAMID PUSH UPS
30X5 PYRAMID SQUATS
30x5 PYRAMID SITUPS
 1 reps
Performed as RX
Dalton Kalas 04/09/2020 G2 GYM Yoga Today you get a choice!
20 minute workout

Choose between:

1. Intense Abs and Core Burn
https://youtu.be/W2dVKri8qAo

OR

2. Full Body Power
https://youtu.be/3WxXSIFrta0		 1 reps
Performed as RX
Greg Segui 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 5m 13s
Performed as RX
Nyree Segui 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 5m 54s
Performed as RX
Teresa Culver 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 5m 25s
Performed as RX
Fiona Alford 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 358 reps
Performed as RX
Jonathan Schabruch 04/08/2020 Sheepdog CrossFit None For time:
42 Wall Ball Shots, 20/14
21 Toes-to-bar
21 Power Cleans, 115/75
21 Push Press, 115/75

For time:
30 Wall Ball Shots, 20/14
15 Toes-to-bar
15 Power Cleans, 115/75
15 Push Press, 115/75

For time:
18 Wall Ball Shots, 20/14
9 Toes-to-bar
9 Power Cleans, 115/75
9 Push Press, 115/75

*Rest 3 minutes between each		 14m 14s
Performed as RX
Scott Anderson 04/08/2020 Sheepdog CrossFit None Back Squat 3-3-3 215-225-235 lbs
Performed as RX
Scott Anderson 04/08/2020 Sheepdog CrossFit 160830 Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.

HOME ROWER		 14m 20s
Performed as RX
Jen Drenth 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 5m 50s
Performed as RX
Charlene Oudman 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 07m 06s
Performed as RX
Sheryl Ferris-Little 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 7m 09s
Performed as RX
Steve Matteson 04/08/2020 PilotFit Home WOD #10 3 - 800m
4 minute rest between each 800

Score is total time for the 3 runs (do not include rest time)

This is the last nice day to run for a while so "enjoy" it.		 11m 16s
Performed as RX
Laurie Hines 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 6m 59s
Performed as RX
Gretchen P 04/08/2020 Sheepdog CrossFit None 21-15-9
Hollow Rocks
Dips
Biceps curls		 10m 00s
Performed as RX
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