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Athlete Date Sort Location Workout Name Description Results
Ryan Dawson 03/31/2020 Highlander HHC Post COVID-1 Exposure DIFFICULTY BREATHING:
1 mile run @ comfortable pace (medium)
1 minute sprint @ 6:00 mile pace (hard)
1 minute @ slow jog (easy)

BODY ACHES:
3 rounds for time-
31 Russian twists
31 Leg Raises
31 Crunches		 1.50 mi
Performed as RX
Greg Segui 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 17m 54s
Performed as RX
Nyree Segui 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 17m 54s
Performed as RX
Valerie Blyleven 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 18m 46s
Performed as RX
Teresa Culver 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 16m 28s
Performed as RX
Jen Priestman 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 20m 10s
Workout Scaled
Jen Drenth 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 21m 27s
Performed as RX
Toni Smith 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 17m 28s
Performed as RX
Steve Matteson 03/30/2020 PilotFit Home WOD #5 30 Pushups
20 Romanian Deadlift - 40 lbs. (or close)
30 Decline pushups - hands 3' below shoulders
20 Romanian Deadlift - 40 lbs.
30 Incline pushups - hands 3' above shoulders

Do WOD #6 sometime today		 5m 57s
Performed as RX
Steve Matteson 03/30/2020 PilotFit Home WOD #6 5 Min. AMRAP
Lateral jumps over 12" bar/barrier

Do WOD #5 sometime today		 169 reps
Performed as RX
Reed Lyons 03/30/2020 PilotFit Home WOD #5 30 Pushups
20 Romanian Deadlift - 40 lbs. (or close)
30 Decline pushups - hands 3' below shoulders
20 Romanian Deadlift - 40 lbs.
30 Incline pushups - hands 3' above shoulders

Do WOD #6 sometime today		 6m 13s
Performed as RX
Reed Lyons 03/30/2020 PilotFit Home WOD #6 5 Min. AMRAP
Lateral jumps over 12" bar/barrier

Do WOD #5 sometime today		 210 reps
Performed as RX
Jeanette Tilstra 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 22m 10s
Performed as RX
Kathy G 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 22m 34s
Performed as RX
Laurie Hines 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 19m 56s
Performed as RX
Chris Torrence 03/30/2020 Farm Fitness Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 18s
Performed as RX
Eli Hines 03/30/2020 Farm Fitness Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 41s
Performed as RX
Tyler Grant 03/30/2020 PilotFit Home WOD #6 5 Min. AMRAP
Lateral jumps over 12" bar/barrier

Do WOD #5 sometime today		 193 reps
Performed as RX
Tyler Grant 03/30/2020 PilotFit Home WOD #5 30 Pushups
20 Romanian Deadlift - 40 lbs. (or close)
30 Decline pushups - hands 3' below shoulders
20 Romanian Deadlift - 40 lbs.
30 Incline pushups - hands 3' above shoulders

Do WOD #6 sometime today		 5m 47s
Performed as RX
Kyle Reedy 03/30/2020 Farm Fitness The Grind 10 Burpees
15 Jumping Jacks (4 ct)
20 Air Squats
25 Sit Ups
30 Push-Ups (10 push away, 10 HR, 10 Modified)
400 Meter Run		 17m 00s
Performed as RX
James MacKay 03/30/2020 Courage G6 Dealers Choice Complete 45 minutes of Aerobic/Cardio Type Exercise:

Run
Walk
Bike
Row

The aim is to stay in the 50-70% heart rate zone, which keeps you in the healthy heart and fat burning zones.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE 45 MINUTES, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
jason decker 03/30/2020 Courage G6 Dealers Choice Complete 45 minutes of Aerobic/Cardio Type Exercise:

Run
Walk
Bike
Row

The aim is to stay in the 50-70% heart rate zone, which keeps you in the healthy heart and fat burning zones.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE 45 MINUTES, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
Jeffery Hyre 03/30/2020 Courage G6 Dealers Choice Complete 45 minutes of Aerobic/Cardio Type Exercise:

Run
Walk
Bike
Row

The aim is to stay in the 50-70% heart rate zone, which keeps you in the healthy heart and fat burning zones.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE 45 MINUTES, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
Michael Schaffer 03/30/2020 Courage G6 Dealers Choice Complete 45 minutes of Aerobic/Cardio Type Exercise:

Run
Walk
Bike
Row

The aim is to stay in the 50-70% heart rate zone, which keeps you in the healthy heart and fat burning zones.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE 45 MINUTES, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
Jason Bryan 03/30/2020 Courage G6 Dealers Choice Complete 45 minutes of Aerobic/Cardio Type Exercise:

Run
Walk
Bike
Row

The aim is to stay in the 50-70% heart rate zone, which keeps you in the healthy heart and fat burning zones.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE 45 MINUTES, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
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