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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
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
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