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Juan Steele 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
Travis Leabo 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
H Smyth 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
Justin Mcgee 03/30/2020 Courage G6 Speed run 2 mile sprint as fast as you can 30m 00s
Performed as RX
JASON MILLER 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
Catherine Trisch 03/30/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 45m 17s
Performed as RX
Deion Talton 03/30/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 20m 00s
Performed as RX
Tyler Johnson 03/30/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 41m 00s
Performed as RX
Shawna Cole 03/30/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 1h 7m 13s
Workout Scaled
Mallorie Bohnert 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
Hannah Powers 03/30/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 60m 00s
Workout Scaled
Shelby Barber 03/30/2020 56th Army Band Hill Repeats 4 X Hill Sprints, Walk Down 2.50 mi
Performed as RX
Chulho Kim 03/30/2020 56th Army Band Sprint 8x 100m uphill sprint.
15 to 20sec pace
2-3min rest each set. 		40m 00s
Performed as RX
Chulho Kim 03/30/2020 56th Army Band Pullup and snatch 10 Rounds not for time

5 Pullups
2-3 Power snatches
135-145-150-145-125-125-125-95-95-95

For time
300 Double Unders
6:15		 60m 00s
Performed as RX
Chris Neubert 03/30/2020 56th Army Band Day 1 Back Squat 10-10-6-6-6
Barbell hack squat 15-15-15
Leg Extensions 12-12
Lying leg curl 10-10-10
TRX Strap leg curl 12-12-12
1.5 mile run
 Back Squat 120-180-240-240-240 lbs
Barbell hack squat 100-100-100 lbs
Leg extension 50-50 lbs
Lying leg curl 50-50-50 lbs
TRX Strap leg curl 0-0-0 lbs
1.5 mile run 13:15 lbs
Performed as RX
Dave Snyder 03/30/2020 The hood Quick mile Ran a "Babe Ruth Mile."
1 mile in 7:14		 1.00 mi
Performed as RX
Eric Santos 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
Jamie Sproul 03/30/2020 56th Army Band Bike workout None 14.00 mi
Performed as RX
Quinton Jackson 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.		 4 reps
Performed as RX
CHRISTY EICHELBERGER 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
Ryan Dawson 03/30/2020 Highlander HHC 30/3/COVID-19 3 rounds for time:

C runches
O ver the bar burpees
V -ups
I n plae lunges
D ecline push-ups

19 reps each		 22m 12s
Performed as RX
Nina Cremean 03/30/2020 Highlander HHC 30/3/COVID-19 3 rounds for time:

C runches
O ver the bar burpees
V -ups
I n plae lunges
D ecline push-ups

19 reps each		 24m 25s
Performed as RX
Scott Anderson 03/29/2020 Sheepdog CrossFit None 15 minute AMRAP:
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 185#
Then
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 205#
Then
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 225#		 4 rounds 259 reps
Performed as RX
Justin Lilly 03/29/2020 Quarantine HQ 10k Row Row 10k 46m 19s
Performed as RX
Gretchen P 03/29/2020 Sheepdog CrossFit None 5 rounds
12 side sit-ups, each side
12 pull-ups
12 clean and press
12 knees to elbows		 30m 00s
Performed as RX
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