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Athlete Date Sort Location Workout Name Description Results
Catherine Trisch 03/31/2020 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		 16m 31s
Performed as RX
Deion Talton 03/31/2020 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		 16m 00s
Performed as RX
Dakota Horton 03/31/2020 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		 17m 45s
Performed as RX
Tyler Johnson 03/31/2020 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		 27m 00s
Performed as RX
Shawna Cole 03/31/2020 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		 16m 07s
Performed as RX
Hannah Powers 03/31/2020 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
Maria Arnold 03/31/2020 Courage G6 None Every minute on the minute for 15 minutes! Once you have completed the round you rest until that minute is complete and the next round starts.

Reps - exercise (alternate/scaled exercise)
10 - Air Squats (half squats)
10 - Pushups (six point pushups)
10 - Crunches

Score is one point per round, max score 15 points/rounds. If you fail to complete all exercises and reps in the one minute, your score is the last fully completed round, plus the reps you completed up to the failed round (ie: 13 complete rounds, 10 air squats and 7 pushups in the failed round = 13 rounds 17 reps)

Bonus Round (no bonus round for scaled w/back or abdominal issues)
If you complete all 15 rounds, then you will do a plank for 2 mins(120 secs). You will score each second as a rep. (ie. 15 complete rounds, and 90 secs plank = 15 rounds 90 reps)
 15 rounds 0 reps
Workout Scaled
Chulho Kim 03/31/2020 56th Army Band Bench press Bench press
5x5
145-155-165-185-195

Dumbbell bench press
3x10
50lbs Dumbbells
 35m 00s
Performed as RX
Chulho Kim 03/31/2020 56th Army Band None Use 45lbs barbell
25 Back Squats
25 front squats
25 overhead squats
400m Run
25 strict presses
25 push presses
25 push Jerks
400m Run		 13m 20s
Performed as RX
Chris Neubert 03/31/2020 56th Army Band Day 2 Benchpress 10-10-5-5-5-5
Front dip 7-7-7
Chest flye 10-10-10
Pull up 6-6-6-6
Seated cable Row 12-12-12
Bicep curl Right 10-10-10
Bicep curl Left 10-10-10		 Benchpress 80-80-150-150-150-150 lbs
Front dip 0-0-0 lbs
Chest flye 60-60-60 lbs
Pull up 0-0-0-0(5) lbs
Seated cable row 60-60-60 lbs
Bicep curl Right 20-20-20 lbs
Bicep curl Left 20-20-20 lbs
Performed as RX
Jon Staub 03/31/2020 56th Army Band The Beep Test Start Beep Test from level 1
Continue until you can longer keep up with the beeps

-3 min rest-

Start Beep Test from level 1
Continue until you can longer keep up with the beeps

-3 min rest-

Start Beep Test from level 1
Continue until you can longer keep up with the beeps

-3 min rest-

Start Beep Test from level 1
Continue until you can longer keep up with the beeps

-3 min rest-

Average your lowest completed level with your highest completed level for your score		 Average level reached - 2.7 lbs
Performed as RX
Dave Snyder 03/31/2020 Hood Walk Walk around the hood and to get the mail with Jess, Owen, and the pups 0.83 mi
Performed as RX
Eric Santos 03/31/2020 Courage G6 None Every minute on the minute for 15 minutes! Once you have completed the round you rest until that minute is complete and the next round starts.

Reps - exercise (alternate/scaled exercise)
10 - Air Squats (half squats)
10 - Pushups (six point pushups)
10 - Crunches

Score is one point per round, max score 15 points/rounds. If you fail to complete all exercises and reps in the one minute, your score is the last fully completed round, plus the reps you completed up to the failed round (ie: 13 complete rounds, 10 air squats and 7 pushups in the failed round = 13 rounds 17 reps)

Bonus Round (no bonus round for scaled w/back or abdominal issues)
If you complete all 15 rounds, then you will do a plank for 2 mins(120 secs). You will score each second as a rep. (ie. 15 complete rounds, and 90 secs plank = 15 rounds 90 reps)
 15 rounds 0 reps
Performed as RX
Harb Harb 03/31/2020 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		 35m 00s
Performed as RX
Jacob Bittner 03/31/2020 None 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		 20m 45s
Performed as RX
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
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