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Date
Location
Workout Name
Description
Results
Deion Talton
04/01/2020
G2 GYM
Fat Burning HIIT Workout
20s On, 10 Off x 3 rounds per exercise:
3 Split Jumps + Side Lunge
Jump Squat + Step Back/Lunge
Reverse Lunge + High Kick
High Knee Stutter
Burpees + Split Jump
Jump Squats
**Water Break**
Lateral Jump Squat Jack
Squat + Single Leg Kick Back
Bicycle Crunches
Push Up + Leg Lift
Jump Squat + Tap
Jump Curtsy Repeater
2 Runners + Center Drop
Side Lunge Center Burpee
Jumping Jacks
23m 00s
Performed as RX
Dakota Horton
04/01/2020
G2 GYM
Fat Burning HIIT Workout
20s On, 10 Off x 3 rounds per exercise:
3 Split Jumps + Side Lunge
Jump Squat + Step Back/Lunge
Reverse Lunge + High Kick
High Knee Stutter
Burpees + Split Jump
Jump Squats
**Water Break**
Lateral Jump Squat Jack
Squat + Single Leg Kick Back
Bicycle Crunches
Push Up + Leg Lift
Jump Squat + Tap
Jump Curtsy Repeater
2 Runners + Center Drop
Side Lunge Center Burpee
Jumping Jacks
35m 00s
Performed as RX
Tyler Johnson
04/01/2020
G2 GYM
Fat Burning HIIT Workout
20s On, 10 Off x 3 rounds per exercise:
3 Split Jumps + Side Lunge
Jump Squat + Step Back/Lunge
Reverse Lunge + High Kick
High Knee Stutter
Burpees + Split Jump
Jump Squats
**Water Break**
Lateral Jump Squat Jack
Squat + Single Leg Kick Back
Bicycle Crunches
Push Up + Leg Lift
Jump Squat + Tap
Jump Curtsy Repeater
2 Runners + Center Drop
Side Lunge Center Burpee
Jumping Jacks
33m 30s
Performed as RX
Shawna Cole
04/01/2020
G2 GYM
Fat Burning HIIT Workout
20s On, 10 Off x 3 rounds per exercise:
3 Split Jumps + Side Lunge
Jump Squat + Step Back/Lunge
Reverse Lunge + High Kick
High Knee Stutter
Burpees + Split Jump
Jump Squats
**Water Break**
Lateral Jump Squat Jack
Squat + Single Leg Kick Back
Bicycle Crunches
Push Up + Leg Lift
Jump Squat + Tap
Jump Curtsy Repeater
2 Runners + Center Drop
Side Lunge Center Burpee
Jumping Jacks
43m 16s
Workout Scaled
Hannah Powers
04/01/2020
G2 GYM
Fat Burning HIIT Workout
20s On, 10 Off x 3 rounds per exercise:
3 Split Jumps + Side Lunge
Jump Squat + Step Back/Lunge
Reverse Lunge + High Kick
High Knee Stutter
Burpees + Split Jump
Jump Squats
**Water Break**
Lateral Jump Squat Jack
Squat + Single Leg Kick Back
Bicycle Crunches
Push Up + Leg Lift
Jump Squat + Tap
Jump Curtsy Repeater
2 Runners + Center Drop
Side Lunge Center Burpee
Jumping Jacks
40m 00s
Performed as RX
Shelby Barber
04/01/2020
56th Army Band
1/4 mile sprints
Mile warm up followed by 1/4 mile sprints sub 7 min mile then walk until heart rate reaches 110-115 and repeat 5 times
2.75 mi
Performed as RX
Chris Neubert
04/01/2020
56th Army Band
Day 3
Dumbbell shoulder press 10-10-10-10
Cable lateral raise right 10-10-10-10
Cable lateral raise left 10-10-10-10
Rear cable crossover 10-10-10-10
Close grip EZ bar curl 8-8-8-9
Narrow grip benchpress 9-9-9-9
Cable tricep extension 10-10-10-10
Dumbbell shoulder press 50-50-50-50 lbs
Cable lateral raise right 12.5-12.5-12.5-12.5 lbs
Cable lateral raise left 12.5-12.5-12.5-12.5 lbs
Rear cable crossover 20-20-20-20 lbs
Close grip EZ bar curl 50-50-50-50 lbs
lbs
Performed as RX
Jon Staub
04/01/2020
56th Army Band
Black Fire Body Weight Tabata
Air Squats
8 sets of 20 secs on/10 sec off
Count your lowest number of reps in a set for your final score
-One Minute Break-
T-Push Up
8 sets of 20 secs on/10 sec off
Count your lowest number of reps in a set for your final score (6 point push ups count as .5 a rep)
-One Minute Break-
Side-to-Side Knee Lifts
8 sets of 20 secs on/10 sec off
Count your lowest number of reps in a set for your final score (Keeping one foot on the ground at all times count as .5 a rep)
-One Minute Break-
Sprawl Burpee
8 sets of 20 secs on/10 sec off
Count your lowest number of reps in a set for your final score
Air Squats - 13 lbs
T-Push Up - 4 lbs
Side to Side Knee Lifts - 12 lbs
Sprawl Burpee - 4 lbs
lbs
Total - 33 lbs
Performed as RX
Dave Snyder
04/01/2020
56th Army Band
Run from home to work
Run from home to work
1.05 miles; 9:00
1.05 mi
Performed as RX
Dave Snyder
04/01/2020
56th Army Band
Heartbeat Gym
6 rep deadlifts; KB Swings; 1 minute rest between each set
3 sets @ 150 lbs
3 sets @ 200 lbs
36 kettlebell swings with 36 lbs kettlebell
6 rounds 6 reps
Performed as RX
Dave Snyder
04/01/2020
56th Army Band
Run home from work
Run 1.00 miles in 8:35
1.00 mi
Performed as RX
Eric Santos
04/01/2020
Courage G6
April Fools!
5 Rounds of:
- 5 Min Jog (50-60% MHR)
- 25 Air Squats
- 25 Sit-ups
- 10 Burpees
- 60 Second Sprint (Max Effort)
***Modified***
5 Rounds of:
- 6 Minute Walk/Bike/Row (70-80% MHR)
- 25 Half Squats
- 25 Crunches
-10 Six Point Push-ups
TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.
1 reps
Performed as RX
Mark Nezat
04/01/2020
None
None
4 sets of the following:
-50 half jacks
-10 air squats with 10 lb. weights
-10 curls with 45 lb. weights
-25 supine bicycles
-25 sit-ups
-Planks for 30 seconds
In between the above workouts I did a total of the following:
-50 pushups
-50 butt lift bridge
45m 00s
Performed as RX
Quinton Jackson
04/01/2020
Courage G6
April Fools!
5 Rounds of:
- 5 Min Jog (50-60% MHR)
- 25 Air Squats
- 25 Sit-ups
- 10 Burpees
- 60 Second Sprint (Max Effort)
***Modified***
5 Rounds of:
- 6 Minute Walk/Bike/Row (70-80% MHR)
- 25 Half Squats
- 25 Crunches
-10 Six Point Push-ups
TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.
3 reps
Performed as RX
Harb Harb
04/01/2020
G2 GYM
Fat Burning HIIT Workout
20s On, 10 Off x 3 rounds per exercise:
3 Split Jumps + Side Lunge
Jump Squat + Step Back/Lunge
Reverse Lunge + High Kick
High Knee Stutter
Burpees + Split Jump
Jump Squats
**Water Break**
Lateral Jump Squat Jack
Squat + Single Leg Kick Back
Bicycle Crunches
Push Up + Leg Lift
Jump Squat + Tap
Jump Curtsy Repeater
2 Runners + Center Drop
Side Lunge Center Burpee
Jumping Jacks
055m 00s
Performed as RX
Jacob Bittner
04/01/2020
G2 GYM
Other
Squats
Push ups
Bear crawl
10m 00s
Performed as RX
Ryan Dawson
04/01/2020
Highlander HHC
Death by COVID-19
Death by BURPEES
1st minute- 1 burpee
2nd minute- 2 burpees
3rd minute- 3 burpees
4th minute- 4 burpees
Continue this pattern until you are unable to finish the reps inside the minute.
Between 13 and 15 is a pretty standard score
WARNING: this starts off slow, and ramps up suddenly 8/10 on the spicy meter if you are going hard
14 rounds 0 reps
Performed as RX
Scott Patterson
04/01/2020
Highlander HHC
Death by COVID-19
Death by BURPEES
1st minute- 1 burpee
2nd minute- 2 burpees
3rd minute- 3 burpees
4th minute- 4 burpees
Continue this pattern until you are unable to finish the reps inside the minute.
Between 13 and 15 is a pretty standard score
WARNING: this starts off slow, and ramps up suddenly 8/10 on the spicy meter if you are going hard
14 rounds 14 reps
Performed as RX
Greg Segui
03/31/2020
Premier Martial Arts/Grand River CrossFit
03/31/2020
Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.
265 reps
Performed as RX
Nyree Segui
03/31/2020
Premier Martial Arts/Grand River CrossFit
03/31/2020
Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.
248 reps
Performed as RX
Jonathan Schabruch
03/31/2020
Sheepdog CrossFit
None
8 rounds, each for time of:
200m Run
Rest 2-3 minutes between runs.
4m 23s
Performed as RX
Scott Anderson
03/31/2020
Sheepdog CrossFit
None
15 deadlifts 225#
200m row
25 KB swings 55#
400m row
40 toe to bar
400m row
25 KB swings 55#
200m row
15 deadlifts 225#
17m 38s
Performed as RX
Jen Drenth
03/31/2020
Premier Martial Arts/Grand River CrossFit
03/31/2020
Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.
210 reps
Performed as RX
Sheryl Ferris-Little
03/31/2020
Premier Martial Arts/Grand River CrossFit
03/31/2020
Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.
186 reps
Performed as RX
Jeanette Tilstra
03/31/2020
Premier Martial Arts/Grand River CrossFit
03/31/2020
Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.
180 reps
Performed as RX
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