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Athlete Date Sort Location Workout Name Description Results
Darren Madill 03/28/2020 Premier Martial Arts/Grand River CrossFit 03/28/2020 5 rounds for time of:
10 Chair Dips
15 Air Squats
20 Sit-ups

Post time!
Scale as needed.
SuperKids can scale as needed.		 6m 49s
Performed as RX
Gretchen P 03/28/2020 Sheepdog CrossFit None 5 mile run 46m 57s
Performed as RX
Rick Hill 03/28/2020 Premier Martial Arts/Grand River CrossFit 03/28/2020 5 rounds for time of:
10 Chair Dips
15 Air Squats
20 Sit-ups

Post time!
Scale as needed.
SuperKids can scale as needed.		 6m 35s
Performed as RX
Shelby Barber 03/28/2020 56th Army Band None 6.5 Mile Ruck March 45 lbs ruck 6.50 mi
Performed as RX
Chulho Kim 03/28/2020 56th Army Band Squats and Rows Back squats
10x3
135-165-185
Barbell row
10x3
115-135-145

15min AMRAP
5 Toes to bar
5 hang cleans 95lbs
15 Double Unders
 12 rounds 0 reps
Performed as RX
Jamie Sproul 03/28/2020 56th Army Band T-25 Dynamic Core T-25 dynamic core, with a 5 minute cool down. 30m 00s
Performed as RX
Jamie Sproul 03/28/2020 56th Army Band bicep workout 100 bicep curls (both arms) with 8 lb weights 1 rounds 100 reps
Performed as RX
Jamie Sproul 03/28/2020 56th Army Band tricep curls 3 rounds of 30 reps each arm with 8 lb weights with a total of 90 reps for each arm. 3 rounds 30 reps
Performed as RX
Jamie Sproul 03/28/2020 56th Army Band shoulder press standing shoulder press: 3 rounds of 25 reps with 8 lb weights 8 lb dumbells lbs
Performed as RX
Greg Segui 03/27/2020 Premier Martial Arts/Grand River CrossFit 03/27/2020 Cairo
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
*Continue to add 2 reps to each movement
Post total reps!

Scale as needed.
SuperKids shoot for 10min		 344 reps
Performed as RX
Teresa Culver 03/27/2020 Premier Martial Arts/Grand River CrossFit 03/27/2020 Cairo
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
*Continue to add 2 reps to each movement
Post total reps!

Scale as needed.
SuperKids shoot for 10min		 280 reps
Performed as RX
Fiona Alford 03/27/2020 Premier Martial Arts/Grand River CrossFit 03/27/2020 Cairo
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
*Continue to add 2 reps to each movement
Post total reps!

Scale as needed.
SuperKids shoot for 10min		 394 reps
Performed as RX
Jonathan Schabruch 03/27/2020 Sheepdog CrossFit None 2 rounds of:
Run, 1200 m
50 Burpees
25 Dumbbell Squats, 50 lbs		 24m 13s
Performed as RX
Steve Matteson 03/27/2020 PilotFit Home WOD #4 5 rounds:

Carry 40-45lbs up and down a flight a of stairs 3 times
15 grasshoppers
15 air squats
15 sit ups		 9m 34s
Performed as RX
Laurie Hines 03/27/2020 Premier Martial Arts/Grand River CrossFit cortastic good mornings
leg levers
sit ups
plank		 17m 10s
Performed as RX
Gretchen P 03/27/2020 Sheepdog CrossFit None 20 min
10 cleans with medicine ball
10 burpees with medicine ball
10 Russian twists with medicine ball
10 pushups with medicine ball
10 pull-ups		 4 rounds 40 reps
Performed as RX
Bubba Hester 03/27/2020 Farm Fitness None 3 rounds at any pace of:

Max pull-ups
Max-rep bench press (135 lb.)
Max squats in 60 seconds		 275 reps
Performed as RX
Amy De Boer 03/27/2020 Premier Martial Arts/Grand River CrossFit 03/27/2020 Cairo
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
*Continue to add 2 reps to each movement
Post total reps!

Scale as needed.
SuperKids shoot for 10min		 245 reps
Performed as RX
Eric H 03/27/2020 Farm Fitness None 3 rounds at any pace of:

Max pull-ups
Max-rep bench press (135 lb.)
Max squats in 60 seconds		 247 reps
Performed as RX
Chris Torrence 03/27/2020 Farm Fitness None 3 rounds at any pace of:

Max pull-ups
Max-rep bench press (135 lb.)
Max squats in 60 seconds		 253 reps
Performed as RX
Eli Hines 03/27/2020 Farm Fitness None 3 rounds at any pace of:

Max pull-ups
Max-rep bench press (135 lb.)
Max squats in 60 seconds		 243 reps
Performed as RX
Tyler Grant 03/27/2020 PilotFit Home WOD #4 5 rounds:

Carry 40-45lbs up and down a flight a of stairs 3 times
15 grasshoppers
15 air squats
15 sit ups		 8m 15s
Performed as RX
Jeffery Hyre 03/27/2020 Courage G6 Tabata Something Else For Reps -

8 Rounds, 20 seconds on, ten seconds of rest:
Push Ups
Plank
Doorframe Reverse Crunch
Burpees

Example:
Time starts. 20 seconds max effort pushups, followed by 10 seconds total rest. Repeat for 8 rounds. Repeat cycle with Planks, then crunch, then burpees.

CAPTURE YOUR SCORES AFTER EACH ROUND PER EXERCISE. YOU SCORE 1 IF YOU HAD CONTINUOUS EFFORT, 0 IF YOU RESTED. MAX TOTAL FOR EACH EXERCISE IS 8 POINTS, OVERAL MAX IS 32 POINTS. Easy!

DOORFRAME REVERSE CRUNCH:
While lying supine with legs fully extended, grab a doorframe and tuck your knees to your chest, then return to full extension. Do not let your feet rest or drag on the floor.

Scaled:
Same time pattern, replace with:
Six point pushup
Six point single leg extension (20 second hold, alternating sides)
Doorframe single leg tuck (pull your heel towards your butt, alternating sides)
Squats/Half-squats

NOTE:
There are quite a few free apps that come built in with Tabata timers - WODLog, WODBox, the list goes on. Much less stressful than trying to watch a clock.		 27 reps
Performed as RX
Shawn Potter 03/27/2020 Courage G6 Tabata Something Else For Reps -

8 Rounds, 20 seconds on, ten seconds of rest:
Push Ups
Plank
Doorframe Reverse Crunch
Burpees

Example:
Time starts. 20 seconds max effort pushups, followed by 10 seconds total rest. Repeat for 8 rounds. Repeat cycle with Planks, then crunch, then burpees.

CAPTURE YOUR SCORES AFTER EACH ROUND PER EXERCISE. YOU SCORE 1 IF YOU HAD CONTINUOUS EFFORT, 0 IF YOU RESTED. MAX TOTAL FOR EACH EXERCISE IS 8 POINTS, OVERAL MAX IS 32 POINTS. Easy!

DOORFRAME REVERSE CRUNCH:
While lying supine with legs fully extended, grab a doorframe and tuck your knees to your chest, then return to full extension. Do not let your feet rest or drag on the floor.

Scaled:
Same time pattern, replace with:
Six point pushup
Six point single leg extension (20 second hold, alternating sides)
Doorframe single leg tuck (pull your heel towards your butt, alternating sides)
Squats/Half-squats

NOTE:
There are quite a few free apps that come built in with Tabata timers - WODLog, WODBox, the list goes on. Much less stressful than trying to watch a clock.		 28 reps
Workout Scaled
Albert Bartlett 03/27/2020 Courage G6 Tabata Something Else For Reps -

8 Rounds, 20 seconds on, ten seconds of rest:
Push Ups
Plank
Doorframe Reverse Crunch
Burpees

Example:
Time starts. 20 seconds max effort pushups, followed by 10 seconds total rest. Repeat for 8 rounds. Repeat cycle with Planks, then crunch, then burpees.

CAPTURE YOUR SCORES AFTER EACH ROUND PER EXERCISE. YOU SCORE 1 IF YOU HAD CONTINUOUS EFFORT, 0 IF YOU RESTED. MAX TOTAL FOR EACH EXERCISE IS 8 POINTS, OVERAL MAX IS 32 POINTS. Easy!

DOORFRAME REVERSE CRUNCH:
While lying supine with legs fully extended, grab a doorframe and tuck your knees to your chest, then return to full extension. Do not let your feet rest or drag on the floor.

Scaled:
Same time pattern, replace with:
Six point pushup
Six point single leg extension (20 second hold, alternating sides)
Doorframe single leg tuck (pull your heel towards your butt, alternating sides)
Squats/Half-squats

NOTE:
There are quite a few free apps that come built in with Tabata timers - WODLog, WODBox, the list goes on. Much less stressful than trying to watch a clock.		 320 reps
Performed as RX
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