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Athlete Date Sort Location Workout Name Description Results
Chulho Kim 04/03/2020 56th Army Band None 12min EMOM

5 Thrusters
5 Pullups
95lbs 		120 reps
Performed as RX
Chris Neubert 04/03/2020 Somewhere Over the Rainbow Day 5 Barbell deadlift 8-8-6-6-6-6
Seated Cable Rows 10-10-10
Pull ups 6-6-6-6
Incline dumbbell press 6-6-6-6
Chest flyes 8-8-8
Parallette bar push up 12-12-12		 Barbell deadlift 140-140-190-190-190-190 lbs
Seated cable rows 10-10-10 lbs
Pull up 0-0-0-0 lbs
Incline dumbbell press 100-100-100-100 lbs
Chest flyes 50-50-50 lbs
Parallette bar push up 0-0-0 lbs
Performed as RX
Dave Snyder 04/03/2020 56th Army Band Run Ran 4 miles around the hood 4.00 mi
Performed as RX
Quinton Jackson 04/03/2020 Courage G6 The 750 As fast as possible complete:

100 Push Ups
150 Door frame Leg tucks
200 Squats
300 Seconds of Plank

Exercises can be broken up and completed in by any order and method of the athlete's choosing. You can do it straight through, rotate through exercises in any order, breaking it into pieces as large or small as you'd like.

The goal is do do it as FAST as possible, while maintaining safe form.

Scaled
100 6 Point Push Ups
150 Door frame Single Leg tucks
200 Half Squats
300 Seconds of static Supine Leg raise (down position of the Flutter Kick)
 30m 00s
Performed as RX
Harb Harb 04/03/2020 G2 GYM None 30 minute distance run

 3.90 mi
Performed as RX
Ryan Dawson 04/03/2020 Highlander HHC Friday Fun 4 rounds for time:
11 Burpees & pull ups ( last 3 rounds)
22 Push-ups
33 Sit-ups
44 Squats		 24m 54s
Performed as RX
Cody Adams 04/03/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total
Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14		 18m 00s
Performed as RX
Jonathan Schabruch 04/02/2020 Sheepdog CrossFit None 3 Rounds, for time of:
50 Push-ups
50 Sit-ups
10 Bar Muscle-ups		 19m 33s
Performed as RX
Jen Priestman 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 35m 07s
Performed as RX
Jen Drenth 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 30m 00s
Performed as RX
karyn baxter 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 51m 00s
Performed as RX
Joshua Crews 04/02/2020 Sheepdog CrossFit Fender Bender In Teams of 3
400m Team Run
3 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
2 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
1 Round: 30 DL, 25 HPC, 20 PJ

DL = Deadlift
HPC = Hang Power Cleans
PJ = Push Jerk
Barbell Rx 155/105		 35m 23s
Performed as RX
Justin Lilly 04/02/2020 Home Gym None 30 Min AMRAP w/ 20lb vest

15 Air Squats
10 Cal Air Assault Bike
12 Lunges forward
12 Lunges backward
15 Cal Row
10 Bench Step ups		 5 rounds 25 reps
Performed as RX
Kathy G 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 34m 23s
Performed as RX
Laurie Hines 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 43m 10s
Performed as RX
Darren Madill 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 23m 21s
Performed as RX
Bubba Hester 04/02/2020 Farm Fitness Fender Bender In Teams of 3
400m Team Run
3 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
2 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
1 Round: 30 DL, 25 HPC, 20 PJ

DL = Deadlift
HPC = Hang Power Cleans
PJ = Push Jerk
Barbell Rx 155/105		 43m 32s
Performed as RX
Glynis Glenney 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 50m 00s
Performed as RX
Eric H 04/02/2020 Farm Fitness Fender Bender In Teams of 3
400m Team Run
3 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
2 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
1 Round: 30 DL, 25 HPC, 20 PJ

DL = Deadlift
HPC = Hang Power Cleans
PJ = Push Jerk
Barbell Rx 155/105		 43m 32s
Performed as RX
Chris Torrence 04/02/2020 Farm Fitness Fender Bender In Teams of 3
400m Team Run
3 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
2 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
1 Round: 30 DL, 25 HPC, 20 PJ

DL = Deadlift
HPC = Hang Power Cleans
PJ = Push Jerk
Barbell Rx 155/105		 27m 17s
Workout Scaled
Eli Hines 04/02/2020 Farm Fitness Fender Bender In Teams of 3
400m Team Run
3 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
2 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
1 Round: 30 DL, 25 HPC, 20 PJ

DL = Deadlift
HPC = Hang Power Cleans
PJ = Push Jerk
Barbell Rx 155/105		 27m 17s
Workout Scaled
Kyle Reedy 04/02/2020 Farm Fitness Fender Bender In Teams of 3
400m Team Run
3 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
2 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
1 Round: 30 DL, 25 HPC, 20 PJ

DL = Deadlift
HPC = Hang Power Cleans
PJ = Push Jerk
Barbell Rx 155/105		 43m 32s
Performed as RX
Jeffery Hyre 04/02/2020 Courage G6 Yoga (Beginners) We will be doing a Yoga workout to help stretch and relax the body.

https://www.youtube.com/watch?v=L4Z7lix6Qao

This is a beginners video, and will assist as we add in other yoga days later

Score is 1 rep that you did the video		 1 reps
Performed as RX
Jason Bryan 04/02/2020 Courage G6 Yoga (Beginners) We will be doing a Yoga workout to help stretch and relax the body.

https://www.youtube.com/watch?v=L4Z7lix6Qao

This is a beginners video, and will assist as we add in other yoga days later

Score is 1 rep that you did the video		 1 reps
Performed as RX
Kayle Ticas 04/02/2020 Courage G6 Yoga (Beginners) We will be doing a Yoga workout to help stretch and relax the body.

https://www.youtube.com/watch?v=L4Z7lix6Qao

This is a beginners video, and will assist as we add in other yoga days later

Score is 1 rep that you did the video		 1 reps
Performed as RX
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