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Ankur Kataria 06/13/2019 District H CrossFit None METCON
For Time:

300m run
15 Wall Walks
50 Dumbbell Box Step-Ups 24/20/ 1DB 50/35#

200m run
10 Wall Walks
40 Dumbbell Box Step-Ups

100m run
5 Wall Walks
30 Dumbbell Box Step-Ups

DB above the hips
 23m 01s
Performed as RX
Avery Strobel 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. 		20.00 mi
Performed as RX
Avery Strobel 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 53s
Performed as RX
Avery Strobel 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.		 13.90 mi
Performed as RX
Avery Strobel 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!		 74.00 mi
Performed as RX
Avery Strobel 06/13/2019 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**		 4.10 mi
Performed as RX
Avery Strobel 06/13/2019 Keshequa High School Q4-W12 - Deadlift Benchmark #4 Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.

With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.

Lower the bar by bending at the hips and guiding it to the floor.

https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift

WORKOUT

Determining 1-Rep Max Deadlift

Warm-up with 10 REPS of 30% of max from Q1. From there, work your weight up with 1 rep per weight until attempting a max lift.		 230 lbs
Performed as RX
Avery Strobel 06/13/2019 Keshequa High School Q4-W12 - Deadlift Benchmark #4 Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.

With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.

Lower the bar by bending at the hips and guiding it to the floor.

https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift

WORKOUT

Determining 1-Rep Max Deadlift

Warm-up with 10 REPS of 30% of max from Q1. From there, work your weight up with 1 rep per weight until attempting a max lift.		 230 lbs
Performed as RX
Avery Strobel 06/13/2019 Keshequa High School Q4-W13 Squat Benchmark #4 Max Squat Day

Warm Up with an appropriate weight based on your 2nd quarter max. Work up slowly to try to beat your best lift.

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 145 lbs
Performed as RX
Eric H 06/13/2019 Farm Fitness None 4 Person Team WOD

30 Ring Dips
60 Burpees
90 Kettlebell Swing (35/53#)
120 Ring Push-Ups
150 Sit-Ups
180 Row Pulls for calories

These movements completed in order, one athlete working at a time. Team also has to do 250 wall balls. Wall balls can be done at any time while other team members are working on the load, only one member at a time can work on wall balls. Time stops when the load and wall balls are complete. Post calories to notes.		 24m 56s
Performed as RX
Chris Torrence 06/13/2019 Farm Fitness None 4 Person Team WOD

30 Ring Dips
60 Burpees
90 Kettlebell Swing (35/53#)
120 Ring Push-Ups
150 Sit-Ups
180 Row Pulls for calories

These movements completed in order, one athlete working at a time. Team also has to do 250 wall balls. Wall balls can be done at any time while other team members are working on the load, only one member at a time can work on wall balls. Time stops when the load and wall balls are complete. Post calories to notes.		 24m 56s
Performed as RX
Eli Hines 06/13/2019 Farm Fitness None 4 Person Team WOD

30 Ring Dips
60 Burpees
90 Kettlebell Swing (35/53#)
120 Ring Push-Ups
150 Sit-Ups
180 Row Pulls for calories

These movements completed in order, one athlete working at a time. Team also has to do 250 wall balls. Wall balls can be done at any time while other team members are working on the load, only one member at a time can work on wall balls. Time stops when the load and wall balls are complete. Post calories to notes.		 24m 56s
Performed as RX
Nyree Segui 06/12/2019 Premier Martial Arts/Grand River CrossFit 06/12/2019 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups

Post rounds & reps!
Scale as needed.
 7 rounds 11 reps
Performed as RX
Fiona Alford 06/12/2019 Premier Martial Arts/Grand River CrossFit 06/12/2019 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups

Post rounds & reps!
Scale as needed.
 7 rounds 2 reps
Workout Scaled
Charles Drake 06/12/2019 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 13s
Workout Scaled
Charles Drake 06/12/2019 Sheepdog CrossFit None 3 Rds 4 time:

Row 800m
21 DL @155
21 pull-ups
Row 700m
15 DL @155
15 pull-ups
Row 600m
9 DL @155
9 pull-ups 		18m 57s
Performed as RX
Charles Drake 06/12/2019 Sheepdog CrossFit None Run 4.36 miles 43m 06s
Performed as RX
Charles Drake 06/12/2019 Sheepdog CrossFit None Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made.		 95 3-3-3-3-3-3-3-3 (no fails) lbs
Performed as RX
Scott Anderson 06/12/2019 Sheepdog CrossFit None 3 rep rounds of:
Row 800m-700m-600m
21-15-9 Deadlifts @ Bodyweight (185#)
21-15-9 Pullups		 17m 25s
Performed as RX
Sheryl Ferris-Little 06/12/2019 Premier Martial Arts/Grand River CrossFit 06/12/2019 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups

Post rounds & reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
Steve Matteson 06/12/2019 PilotFit Pull-up Ladder EMOM
1 pullup
add 1 pullup each successive minutute
Complete 3 burpees before pullups in each of the first 10 rounds.
Pullups only beginning with the round of 11. 		14 rounds 0 reps
Performed as RX
Sebastian Arango 06/12/2019 Vintage CrossFit None Deadlift 4 X 2 385-385-385-395 lbs
Performed as RX
Gretchen P 06/12/2019 Sheepdog CrossFit DT 5 rounds
12 deadlifts
9 hang cleans
6 push presses all at 75 lbs.		 14m 50s
Performed as RX
Ankur Kataria 06/12/2019 District H CrossFit None Strength
Push Jerk
12 minutes to Build to Heavy Set of 3

*From the Rig		 180 lbs
Performed as RX
Ankur Kataria 06/12/2019 None None AMRAP 15:

40 Double Unders (80 singles)
20 Dumbbell Hang Clean & Jerks (50/35)
*10ea. Alternate between reps
40 Double Unders
200m Run		 3 rounds 96 reps
Workout Scaled
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