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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 06/14/2019 Vintage CrossFit None 3 Rounds
Run 400m
50' Single-Arm OH Walking Lunge 50/35
15 Ring Dips

Scale Ring Dip volume to complete in 3 sets each round

Beginner: 30/15#; 15/10 Perfect Push Ups
Intermediate: 40/25#; 8/5 Ring Dips
Advanced: Rx
 11m 59s
Workout Scaled
Jake Walker 06/14/2019 Vintage CrossFit None Strict Press
2x10
then
2 Reps every 2:00 for 12 Minutes AHAP		 155-165-170-175-180-187 lbs
Performed as RX
Ankur Kataria 06/14/2019 District H CrossFit None METCON
0:00 10:00 1 Mile Run, Max Clean and Jerks (135/95)
10:00 13:00 Rest
13:00 20:00 800 Meter Run, Max Power Snatch (115/80)
20:00 23:00 Rest
23:00 27:00 400 Meter Run, Max Thrusters (95/65)

*Score is total barbell reps completed.		 43 reps
Performed as RX
Catrina Pierce 06/14/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 9m 05s
Performed as RX
Catrina Pierce 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.		 0m 16s
Performed as RX
ian deaton 06/14/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 6m 17s
Performed as RX
ian deaton 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.		 0m 14s
Performed as RX
Reese Powers 06/14/2019 Keshequa High School Q4-W2 Chest Day 4 Sets - Flat Bench

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight		 1160 lbs
Performed as RX
Eric H 06/14/2019 Farm Fitness None Partner workout:

100 KB swings
90 knees to elbows
80 squats
70 push-ups
70 pull-ups
80 lunges
90 sit ups
100 Russian KB swings		 22m 01s
Performed as RX
Eli Hines 06/14/2019 Farm Fitness None Partner workout:

100 KB swings
90 knees to elbows
80 squats
70 push-ups
70 pull-ups
80 lunges
90 sit ups
100 Russian KB swings		 22m 01s
Performed as RX
Olivia Walker 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.		 65 lbs
Performed as RX
Olivia Walker 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.		 19.04 mi
Performed as RX
Jonathan Schabruch 06/13/2019 Sheepdog CrossFit None A.
Five sets of:
Back Squat x 2 reps
Rest 2 minutes

B.
For time:
25 Pull-Ups
50 Medicine Ball Cleans (20/14 lbs)
100 Double-Unders
50 Medicine Ball Cleans
25 Pull-Ups		 9m 29s
Performed as RX
Joey Schlaffer 06/13/2019 CrossFit 1525 06.13.19 200 Meter Farmers Carry 53/35#
3 Rounds:
30 AbMat Sit-ups
20 Thrusters 95/65#
10 Strict Pull-ups
Then:
200 Meter Farmers Carry 53/35#		 17m 40s
Performed as RX
Matt Lyle 06/13/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 16m 44s
Performed as RX
Rebecca Snyder 06/13/2019 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!		 64.00 mi
Performed as RX
Rebecca Snyder 06/13/2019 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.		 18.00 mi
Performed as RX
Rebecca Snyder 06/13/2019 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. 1m 00s
Performed as RX
Rebecca Snyder 06/13/2019 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. 		17.00 mi
Performed as RX
Rebecca Snyder 06/13/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 9m 30s
Performed as RX
Darren Madill 06/13/2019 Premier Martial Arts/Grand River CrossFit 06/13/2019 Run or Row
3x1000m (1km)
3min rest between

Post total time including rests!
 17m 34s
Performed as RX
Sylvain Tessier 06/13/2019 None Thursday Cindy-20 min AMRAP
5 pullups
10 pushups
15 airsquats		 14 rounds 19 reps
Workout Scaled
Drew McKay 06/13/2019 Vintage CrossFit None Back Squat 3-3-3 @ 90%+ 285 lbs
Performed as RX
Kenny Shaevel 06/13/2019 Vintage CrossFit None Back Squat 3-3-3 @ 90%+ 190-190-192 lbs
Performed as RX
Kenny Shaevel 06/13/2019 Vintage CrossFit None 3 Rounds
5 Rope Climbs***
18 Burpee Box Jump Overs 24/20"

Rest 3:00

Rope Climb Time Cap 2:00. Scale volume appropriately.

Beginner: 25 Ring Rows or 2 Gym Lengths Rope Sled Pull; Burpee Box Step Overs
Intermediate: Climbs to 10 or 12'
Advanced: Rx 		17m 00s
Workout Scaled
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