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JASON MILLER 04/08/2020 Courage G6 If youre gonna be slow, youre gonna get strong Choose your record APFT event and complete the following in the fastest time possible:

2 mile run with a repeating two minute timer. Every time the timer sounds, do five burpees.

2.5 mile walk with a three minute timer. Every time the timer sounds, do five burpees.

6.2 mile bike with a three minute timer. Every time the timer sounds, do five burpees.

Substitute 10 push ups if burpees are prohibitive. Substitute 15 6 point push-ups if normal pushups are prohibitive. 		26m 37s
Performed as RX
Catherine Trisch 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 15m 42s
Performed as RX
Deion Talton 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 20m 00s
Performed as RX
Dakota Horton 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 12m 00s
Performed as RX
Tyler Johnson 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 16m 22s
Performed as RX
Shawna Cole 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 18m 20s
Performed as RX
Aung Kyaw 04/08/2020 Courage G6 If youre gonna be slow, youre gonna get strong Choose your record APFT event and complete the following in the fastest time possible:

2 mile run with a repeating two minute timer. Every time the timer sounds, do five burpees.

2.5 mile walk with a three minute timer. Every time the timer sounds, do five burpees.

6.2 mile bike with a three minute timer. Every time the timer sounds, do five burpees.

Substitute 10 push ups if burpees are prohibitive. Substitute 15 6 point push-ups if normal pushups are prohibitive. 		35m 30s
Performed as RX
Mallorie Bohnert 04/08/2020 Courage G6 If youre gonna be slow, youre gonna get strong Choose your record APFT event and complete the following in the fastest time possible:

2 mile run with a repeating two minute timer. Every time the timer sounds, do five burpees.

2.5 mile walk with a three minute timer. Every time the timer sounds, do five burpees.

6.2 mile bike with a three minute timer. Every time the timer sounds, do five burpees.

Substitute 10 push ups if burpees are prohibitive. Substitute 15 6 point push-ups if normal pushups are prohibitive. 		45m 00s
Performed as RX
Hannah Powers 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 21m 00s
Performed as RX
Dave Snyder 04/08/2020 Hood Run Ran around a few neighborhoods 4.04 mi
Performed as RX
Dave Snyder 04/08/2020 Hood Cool Down Walk Cool down walk 0.25 miles for 5:28 0.25 mi
Performed as RX
Matthew Mcklveen 04/08/2020 Courage G6 If youre gonna be slow, youre gonna get strong Choose your record APFT event and complete the following in the fastest time possible:

2 mile run with a repeating two minute timer. Every time the timer sounds, do five burpees.

2.5 mile walk with a three minute timer. Every time the timer sounds, do five burpees.

6.2 mile bike with a three minute timer. Every time the timer sounds, do five burpees.

Substitute 10 push ups if burpees are prohibitive. Substitute 15 6 point push-ups if normal pushups are prohibitive. 		45m 00s
Performed as RX
Quinton Jackson 04/08/2020 Courage G6 If youre gonna be slow, youre gonna get strong Choose your record APFT event and complete the following in the fastest time possible:

2 mile run with a repeating two minute timer. Every time the timer sounds, do five burpees.

2.5 mile walk with a three minute timer. Every time the timer sounds, do five burpees.

6.2 mile bike with a three minute timer. Every time the timer sounds, do five burpees.

Substitute 10 push ups if burpees are prohibitive. Substitute 15 6 point push-ups if normal pushups are prohibitive. 		34m 00s
Performed as RX
CHRISTY EICHELBERGER 04/08/2020 Courage G6 If youre gonna be slow, youre gonna get strong Choose your record APFT event and complete the following in the fastest time possible:

2 mile run with a repeating two minute timer. Every time the timer sounds, do five burpees.

2.5 mile walk with a three minute timer. Every time the timer sounds, do five burpees.

6.2 mile bike with a three minute timer. Every time the timer sounds, do five burpees.

Substitute 10 push ups if burpees are prohibitive. Substitute 15 6 point push-ups if normal pushups are prohibitive. 		25m 00s
Performed as RX
Harb Harb 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 10m 00s
Performed as RX
Jacob Bittner 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 20m 00s
Performed as RX
Ryan Dawson 04/08/2020 Highlander HHC Buddy Check 5 rounds For time:

10 Lunges
10 Squats
10 Sit ups
8 Burpees

Use weights or training implements wherever you can to increase the load, this will exponentially increase the amount of work over time that is done.
10 air squats<10 with 25# DB< 10 with 135# BB etc.		 21m 08s
Performed as RX
Scott Patterson 04/08/2020 Highlander HHC Buddy Check: (w/BDE CDR) 5 rounds For time:

10 Lunges
10 Squats
10 Sit ups
8 Burpees

Use weights or training implements wherever you can to increase the load, this will exponentially increase the amount of work over time that is done.
10 air squats<10 with 25# DB< 10 with 135# BB etc.		 53m 08s
Performed as RX
Cody Adams 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 15m 00s
Performed as RX
SSG Warren 04/08/2020 Home Bike Intervals 4 rounds of 30/120 srints 15m 00s
Performed as RX
Curtis Powell 04/08/2020 None None 3 Mile Run 3.00 mi
Performed as RX
Dalton Kalas 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 20m 00s
Performed as RX
Jonathan Schabruch 04/07/2020 Sheepdog CrossFit None For time:
30 Ring Muscle-ups		 7m 09s
Performed as RX
Scott Anderson 04/07/2020 Sheepdog CrossFit None Bench Press 1-1-1 235-255-260(f) lbs
Performed as RX
Sheryl Ferris-Little 04/07/2020 Premier Martial Arts/Grand River CrossFit 04/07/2020 Get Outside
5 rounds for Distance
2min Run
1min Walking lunges

Post total distance!
Scale as needed.

Measure distance with phone add or GPS.		 1.79 km
Performed as RX
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