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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 10m 29s
Performed as RX
Jonathan Schabruch 06/10/2019 Sheepdog CrossFit None In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
1 Rope Climb, 15 feet
10 Push-Ups
15 Air Squats		 11 rounds 15 reps
Performed as RX
Jen Priestman 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 10m 08s
Performed as RX
Charles Drake 06/10/2019 Sheepdog CrossFit None 4 rounds alternate arm each round:

10 Sq snatches
8 bent over rows
6 push press
4 Turkish getups

50lb DB		 13m 12s
Workout Scaled
Scott Anderson 06/10/2019 Sheepdog CrossFit None 4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

W- 35-lb. dumbbell / M- 50-lb. dumbbell		 14m 56s
Performed as RX
Toni Smith 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 6m 45s
Performed as RX
Sheryl Ferris-Little 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 5m 16s
Workout Scaled
Sebastian Arango 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 13m 06s
Performed as RX
Matt Lyle 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 13m 45s
Performed as RX
Laurie Hines 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 6m 46s
Performed as RX
Sylvain Tessier 06/10/2019 None Monday Sypniewski complex - 6 RFT - all with 25lb plate
6 overhead squats
6 overhead thrusts (through legs and up)
6 bent over rows
6 reverse lunges with twist per side
6 side chops per side

Tabata - 12 rds
side to side crunches - 21
good mornings - 25lb bar - 13

Tabata - 20 rds
stationary bike		 11m 51s
Performed as RX
Drew McKay 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 11m 32s
Performed as RX
Drew McKay 06/10/2019 Vintage CrossFit None Weight vest Annie
50-40-30-20-10 reps of
Double Under
Sit Ups		 9m 51s
Performed as RX
Gretchen P 06/10/2019 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 21m 53s
Performed as RX
Emerson Willett 06/10/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 7m 51s
Performed as RX
Emerson Willett 06/10/2019 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. 0m 35s
Performed as RX
Emerson Willett 06/10/2019 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!		 71.00 mi
Performed as RX
Emerson Willett 06/10/2019 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. 		18.00 mi
Performed as RX
Emerson Willett 06/10/2019 Keshequa High School Q4 - W14 - Agility Benchmark #3 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.		 15.30 mi
Performed as RX
Emerson Willett 06/10/2019 Keshequa High School Q4-W12 - Sprint Benchmark #3 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**		 4.50 mi
Performed as RX
Kenny Shaevel 06/10/2019 Vintage CrossFit None Back Squat 5x5 @ 80% 165-170-170-170-170 lbs
Performed as RX
Kenny Shaevel 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 18m 57s
Workout Scaled
Jake Walker 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 12m 32s
Performed as RX
Eric H 06/10/2019 Farm Fitness None Partner WOD (12 min AMRAP)

21KB Swings 53/35
15 Burpees
9 Plate Overhead Lunges (45#)

*One partner works at a time and switch each movement		 6 rounds 19 reps
Performed as RX
Chris Torrence 06/10/2019 Farm Fitness None Partner WOD (12 min AMRAP)

21KB Swings 53/35
15 Burpees
9 Plate Overhead Lunges (45#)

*One partner works at a time and switch each movement		 6 rounds 021 reps
Performed as RX
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