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Athlete
Date
Location
Workout Name
Description
Results
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
James Tripp
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.
25 reps
Performed as RX
Ray Kintz
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.
32 reps
Performed as RX
Arnel Liwanagan
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.
32 reps
Performed as RX
William Rosebrock
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.
20 reps
Performed as RX
Matthew Schmitt
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.
29 reps
Performed as RX
Benjamin Ethington
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.
8 reps
Performed as RX
Juan Steele
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.
16 reps
Performed as RX
Justin Mcgee
03/27/2020
Courage G6
Distance run
3.0 miles slow pace 11:00 pace
Pu/su muscle failure
45m 00s
Performed as RX
JASON MILLER
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
Catherine Trisch
03/27/2020
G2 GYM
None
2.5 Mile Run
Modified/Scaled:
3.25 Mile Walk
8 Mile Bike
21m 38s
Performed as RX
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