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Athlete Date Sort Location Workout Name Description Results
Gretchen P 06/15/2019 Sheepdog CrossFit None 3 mile run 28m 17s
Performed as RX
Greg Segui 06/14/2019 Premier Martial Arts/Grand River CrossFit 06/14/2019 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
Compare to June 28, 2017
Scale as needed.		 3m 55s
Performed as RX
Jonathan Schabruch 06/14/2019 Sheepdog CrossFit None 5 rounds for time of:
200 yard shuttle run (10 X 20 yards)
5 Bar Muscle ups
14 One Arm KB Push Press (7L/7R), 24kg 		11m 50s
Performed as RX
Charles Drake 06/14/2019 Sheepdog CrossFit None Run 2 miles 14m 51s
Performed as RX
Scott Anderson 06/14/2019 Sheepdog CrossFit None 7 Rounds:
7 clean and jerks 115#
7 pullups
7 HR pushups		 13m 15s
Performed as RX
Sheryl Ferris-Little 06/14/2019 Premier Martial Arts/Grand River CrossFit 06/14/2019 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
Compare to June 28, 2017
Scale as needed.		 6m 42s
Performed as RX
Laurie Hines 06/14/2019 Premier Martial Arts/Grand River CrossFit 06/14/2019 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
Compare to June 28, 2017
Scale as needed.		 5m 53s
Workout Scaled
chase ellwood 06/14/2019 Keshequa High School Q4-W9 - PAINT AGILITY BENCHMARK #4 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 131 in
Performed as RX
chase ellwood 06/14/2019 Keshequa High School Q4-W11 SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 5.40 mi
Performed as RX
Darren Madill 06/14/2019 Premier Martial Arts/Grand River CrossFit 06/14/2019 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
Compare to June 28, 2017
Scale as needed.		 4m 18s
Performed as RX
Drew McKay 06/14/2019 Vintage CrossFit None Strict Press
2x10
then
2 Reps every 2:00 for 12 Minutes AHAP		 155-155-165-165-165-165 lbs
Performed as RX
Allison Galton 06/14/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 75 lbs
Performed as RX
Allison Galton 06/14/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 11m 09s
Performed as RX
Allison Galton 06/14/2019 Keshequa High School Q4-W10 - LONG JUMP BENCHMARK #4 The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.

Measure in total inches!		 62.00 mi
Performed as RX
Allison Galton 06/14/2019 Keshequa High School Q4-W11 SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 5.20 mi
Performed as RX
Allison Galton 06/14/2019 Keshequa High School Q4-W11 SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 5.60 mi
Performed as RX
Allison Galton 06/14/2019 Keshequa High School Q4-W9 - PAINT AGILITY BENCHMARK #4 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 15.00 mi
Performed as RX
Gretchen P 06/14/2019 Sheepdog CrossFit None 0-10 min: 1 mile run, as many box jumps as possible
10-13 min: rest
13-20 min: 800 m run, as many sit-ups as possible
20-23 min: rest
23-27: 400 m run, as many sit-ups as possible		 135 reps
Performed as RX
Bridgette Deer 06/14/2019 Keshequa High School Q4-W7 Vertical Jump Benchmark #4 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. 		8.00 mi
Performed as RX
Bridgette Deer 06/14/2019 Keshequa High School Q4-W8 - CORE BENCHMARK #4 Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time. 2m 00s
Performed as RX
Bridgette Deer 06/14/2019 Keshequa High School Q4-W9 - PAINT AGILITY BENCHMARK #4 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 27.00 mi
Performed as RX
Bridgette Deer 06/14/2019 Keshequa High School Q4-W11 SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 8.00 mi
Performed as RX
Miranda Cartwright 06/14/2019 Keshequa High School Q4-W7 Vertical Jump Benchmark #4 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. 		27 in
Performed as RX
Miranda Cartwright 06/14/2019 Keshequa High School Q4-W11 SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 5.60 mi
Performed as RX
Kenny Shaevel 06/14/2019 Vintage CrossFit None Strict Press
2x10
then
2 Reps every 2:00 for 12 Minutes AHAP		 2x10: 50-60 lbs
EOMOM: 87-92-95-97-100-102 lbs
Performed as RX
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