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Chelsey Ethridge 09/30/2016 Keshequa High School Leggo 2 Rounds for Time w/10lb Plate

10 Bench Squats w/weight at chest
Walking Lunge to Mid Court w/weight over head
One legged hop to opposite side w/weight in one hand w/arm extended
One legged hop back to mid court w/weight in other hand
Weight in the front of chest skip to start


 2m 15s
Performed as RX
Chelsey Ethridge 09/28/2016 Keshequa High School Hard Core 2 Rounds for Time
10 Mason Twists
Bear Crawl to Half
Seal Crawl to Foul Line
Bunny Hops to End
Plank Circle Walk
Jog Backwards to Start
 1m 53s
Performed as RX
Chelsey Ethridge 09/26/2016 Keshequa High School Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 3 rounds 4 reps
Performed as RX
Chelsey Ethridge 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 1m 55s
Performed as RX
Chelsey Ethridge 09/20/2016 Keshequa High School Lower Body Power 3 Rounds for Time

10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start		 2m 34s
Performed as RX
Brittany Elbel 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 5m 58s
Performed as RX
Chelsey Ethridge 09/16/2016 Keshequa High School Max Standing Vertical Jump Benchmark #1 Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.

Measure in inches.		 10 in
Performed as RX
Chelsey Ethridge 09/14/2016 Keshequa High School Seated Throw Benchmark Seated Throw Benchmark

Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.

Measure to the nearest foot and log data. 		26 ft
Performed as RX
Chelsey Ethridge 09/12/2016 Keshequa High School Sprint Test #1 1 Length of Gym Sprint Test

End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
 4.40 mi
Performed as RX
Chelsey Ethridge 09/07/2016 Keshequa High School Push Up Benchmark #1 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.
 17 reps
Performed as RX
Brittany Elbel 09/01/2016 Vintage CrossFit None Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps		 16m 56s
Performed as RX
Brittany Elbel 08/22/2016 Vintage CrossFit None Power Clean 1RM 155 lbs
Performed as RX
Brittany Elbel 08/22/2016 Vintage CrossFit None For time
12 Power Cleans, 185/115 (70-75% of 1RM)
24 Bar Facing Burpees
36 Wall Balls		 5m 08s
Performed as RX
Brittany Elbel 08/10/2016 Vintage CrossFit None 9-15-21 reps of:
Calorie Row
Power Snatch, 115/75		 10m 30s
Performed as RX
Brittany Elbel 08/08/2016 Vintage CrossFit None 3 Rounds for time of:
15 Thrusters, 95/65
15 Bar Facing Burpees		 8m 33s
Performed as RX
Scaled But Definitely Elite 08/06/2016 2016 WolfPack Games Part 1- Max Effort Run 6 minutes max effort run
- 200 meter increments
- Partners must switch every 200 meters
- Every 50 meters will count as a 		80 reps
Performed as RX
Scaled But Definitely Elite 08/06/2016 2016 WolfPack Games Part 2- 10 minute AMRAP AMRAP 10
10 toes to bar
20 deadlifts 55#
10 snatches 55#

- Partners may share reps as needed		 317 reps
Performed as RX
Scaled But Definitely Elite 08/06/2016 2016 WolfPack Games Part 3- Max Effort Row 6 minute max effort row (for calories)

- Partner not rowing will hang from pull up bar; if that partner drops from bar rowing must stop
- Partners may switch at any time		 58 reps
Performed as RX
Scaled But Definitely Elite 08/06/2016 2016 WolfPack Games Part 4- Clean and Jerk AMRAP 4

Max reps clean and jerk 65#
- Each partner must complete 5 consecutive CJ and then partners must switch
- CJ must be completed in 2 movements (cannot go straight overhead)
- Partner not completing CJ reps must hold 2 kettlebells at top of deadlift
- If partner holding kettlebells drops the CJ must stop		 36 reps
Performed as RX
Scaled But Definitely Elite 08/06/2016 2016 WolfPack Games Tire Flip 2 minute AMRAP

20 burpees as a team to a plate

As many tire flips as possible in remaining time		 15 reps
Performed as RX
Brittany Elbel 05/04/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 53s
Performed as RX
Brittany Elbel 04/08/2016 Vintage CrossFit None For time:
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor)
18 Toes to Bar

Advanced: Back Squat 185/115 if able to do unbroken or in large sets. 		8m 06s
Performed as RX
Brittany Elbel 04/06/2016 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
20 Kettlebell Swings, 53/35
20 Burpees to 6" Target

Advanced: 100 Double Unders and 70/53 KB. 		13m 44s
Performed as RX
Brittany Elbel 03/08/2016 Vintage CrossFit None For time
50 Thrusters 95/65		 2m 51s
Performed as RX
Brittany Elbel 03/07/2016 Vintage CrossFit None AMRAP 10
7 Hang Power Snatch 95/65
14 Box Jumps 24"/20"
21 Squats		 5 rounds 30 reps
Performed as RX
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