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Athlete Date Sort Location Workout Name Description Results
Dakota Horton 03/27/2020 G2 GYM None 2.5 Mile Run

Modified/Scaled:
3.25 Mile Walk
8 Mile Bike		 19m 00s
Performed as RX
Dakota Horton 03/27/2020 G2 GYM None 2.5 Mile Run

Modified/Scaled:
3.25 Mile Walk
8 Mile Bike		 19m 27s
Performed as RX
Tyler Johnson 03/27/2020 G2 GYM thanks 2.5 Mile Run

Modified/Scaled:
3.25 Mile Walk
8 Mile Bike		 16m 56s
Performed as RX
Shawna Cole 03/27/2020 G2 GYM None 2.5 Mile Run

Modified/Scaled:
3.25 Mile Walk
8 Mile Bike		 37m 13s
Workout Scaled
Cody Hand 03/27/2020 Courage G6 Run 3 miles Go outside and run 3 miles. Don't talk to anyone, don't touch anyone, Enjoy being outside.

If you need to walk a bit, that's ok. Enjoy the sound of the birds, the quiet roads, nature.		 1 reps
Workout Scaled
Cody Hand 03/27/2020 None Run 3 miles Go outside and run 3 miles. Don't talk to anyone, don't touch anyone, Enjoy being outside.

If you need to walk a bit, that's ok. Enjoy the sound of the birds, the quiet roads, nature.		 3.00 mi
Performed as RX
Shelby Barber 03/27/2020 56th Army Band Run 3 miles Go outside and run 3 miles. Don't talk to anyone, don't touch anyone, Enjoy being outside.

If you need to walk a bit, that's ok. Enjoy the sound of the birds, the quiet roads, nature.		 3.40 mi
Performed as RX
Chulho Kim 03/27/2020 56th Army Band Deadlift Deadlift
5x90sec EMOM
325-325-345-325-325

20 Rounds for Time
3 Pullups
6 Hand release Push ups
9 squats
Wear 20lbs vest

Cash Out
1 mile Run		 Dead lift lbs
325-325-345-325-325 lbs
lbs
WOD lbs
22:20 lbs
Performed as RX
Chris Neubert 03/27/2020 Never land Day 5 Straight bar deadlift 8-8-6-6-6
Seated cable rows 10-10-10-10
Pull up 6-6-6-6-6
Incline Dumbbell press10-10-10-10
Cable Chest flyes 12-12-12
Front dips 6-6-6
Hanging knee raise 10-10-10

 Deadlift 140-140-180-180-180 lbs
Seated cable rows 60-60-60-60 lbs
Pull up 0-0-0-0-0 lbs
Incline dumbbell press 80-80-80-80 lbs
cable chest flyes 40-40-40 lbs
Front dips 0-0-0 lbs
Hanging knee raise 0-0-0 lbs
1.5 run 12:32 lbs
lbs
Performed as RX
Jon Staub 03/27/2020 None Black Fire Body Weight Tabata Air Squats
8 sets of 20 secs on/10 sec off
Count your lowest number of reps in a set for your final score

-One Minute Break-

T-Push Up
8 sets of 20 secs on/10 sec off
Count your lowest number of reps in a set for your final score (6 point push ups count as .5 a rep)

-One Minute Break-

Side-to-Side Knee Lifts
8 sets of 20 secs on/10 sec off
Count your lowest number of reps in a set for your final score (Keeping one foot on the ground at all times count as .5 a rep)

-One Minute Break-

No Pushup Burpee
8 sets of 20 secs on/10 sec off
Count your lowest number of reps in a set for your final score
 29 reps
Performed as RX
Dave Snyder 03/27/2020 JBLM Run 5K - hard 3.10 mi
Performed as RX
Dave Snyder 03/27/2020 JBLM Walk Walk with Jess and the dogs to the mailbox and around the neighborhood 0.87 mi
Performed as RX
Jamie Sproul 03/27/2020 56th Army Band None Walk 36m 52s
Performed as RX
Jamie Sproul 03/27/2020 56th Army Band None T-25 Upper Body 30m 00s
Performed as RX
Quinton Jackson 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
Fiona Alford 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/25/2020 Death by Burpee
On the Minute EMOM
Round 1- 3 burpees
Round 2- 4 burpees
Round 3- 5 burpees
Round 4- 6 burpees

Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute.

Post total reps!		 45 reps
Performed as RX
Jonathan Schabruch 03/26/2020 Sheepdog CrossFit None For time:
100 Double-unders
50 Pull-ups, strict
2-minute L-sit
50 Ring Dips, strict
100 Double-unders		 22m 18s
Performed as RX
Jen Priestman 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 16m 18s
Performed as RX
Jen Drenth 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 18m 59s
Performed as RX
Toni Smith 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 14m 01s
Performed as RX
Sheryl Ferris-Little 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 16m 33s
Performed as RX
Kathy G 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 16m 44s
Performed as RX
Darren Madill 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 11m 07s
Performed as RX
Gretchen P 03/26/2020 Sheepdog CrossFit None 20 min
10 goblet squats at 20 lbs
16 snatches at 20 lbs
20 sit ups 		7 rounds 0 reps
Performed as RX
Carly Baxter 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 16m 51s
Performed as RX
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