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Athlete Date Sort Location Workout Name Description Results
Eli Hines 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
Eli Hines 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 38 reps
Performed as RX
Ashley Wray 06/10/2019 None 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.		 185 lbs
Performed as RX
Ashley Wray 06/10/2019 None 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!		 48 in
Performed as RX
Ashley Wray 06/10/2019 None 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.		 23.00 mi
Performed as RX
Ashley Wray 06/10/2019 None 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.		 165 lbs
Performed as RX
Ashley Wray 06/10/2019 None W4-Q6 - Jump Rope Benchmark #4 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 98 reps
Performed as RX
Ashley Wray 06/10/2019 None 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. 		10 in
Performed as RX
Ashley Wray 06/10/2019 None Q4-W1 - 5 for 5 10 Push Ups
10 Dips
10 Burpees
10 Lunges
10 Plank Push Ups

 160 rounds 0 reps
Performed as RX
Ashley Wray 06/10/2019 None 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
Ashley Wray 06/10/2019 None Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 14m 08s
Performed as RX
Charles Drake 06/09/2019 Sheepdog CrossFit None Couch to half marathon
3.90 miles		 37m 16s
Performed as RX
Jonathan Schabruch 06/08/2019 Sheepdog CrossFit Strict Nicole Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups

Post number of pull-ups completed for each round to comments.		 8 rounds 0 reps
Performed as RX
Charles Drake 06/08/2019 Sheepdog CrossFit None 10 min AMRAP:

20 T2B
20 WB @20/14
20 V-up
20 walking Lunges (BW)		 02 rounds 38 reps
Performed as RX
Scott Anderson 06/08/2019 Sheepdog CrossFit None 3 partner team 30 minute AMRAP:
P1: Row (every 25m = 1rep)
P2: abmat situps
P3: burpees

Switch every 2 minutes

HOME ROWER		 1332 reps
Performed as RX
Sebastian Arango 06/08/2019 Vintage CrossFit None 15 Ring Rows
10 Double Dumbbell Push Press

Non working partner runs 200m, switch after comleting		 6 rounds 0 reps
Performed as RX
Sebastian Arango 06/08/2019 Vintage CrossFit None AMRAP 8
15/10 Dumbbell Push Ups
10 Alternating Dumbbell Snatch

Non working partner performs 500/400m bike, switch after completing		 7 rounds 0 reps
Performed as RX
Gretchen P 06/08/2019 Sheepdog CrossFit The Seven 1 mile run, then:

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 60m 00s
Workout Scaled
Ankur Kataria 06/08/2019 District H CrossFit None METCON
In Teams of 2
*Split reps as desired (one person working at a time )
*BOTH RUN

42 Hang Power Snatches (95/65)
200 Meter Run
42 Overhead Squats (95/65)
200 Meter Run
30 Hang Power Snatches (95/65)
200 Meter Run
30 Overhead Squats (95/65)
200 Meter Run
18 Hang Power Snatches (95/65)
200 Meter Run
18 Overhead Squats (95/65)
200 Meter Run		 20m 51s
Performed as RX
Greg Segui 06/07/2019 Premier Martial Arts/Grand River CrossFit 06/072019 Lead Foot Part 1
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 2min

Lead Foot Part 2
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Rest 2min

Lead Foot Part 3
AMRAP 4
9 Calorie Row, 9 Burpees, 9 Power Cleans 115/85lbs

Post total reps!
Scale as needed.
 196 reps
Performed as RX
Nyree Segui 06/07/2019 Premier Martial Arts/Grand River CrossFit 06/072019 Lead Foot Part 1
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 2min

Lead Foot Part 2
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Rest 2min

Lead Foot Part 3
AMRAP 4
9 Calorie Row, 9 Burpees, 9 Power Cleans 115/85lbs

Post total reps!
Scale as needed.
 145 reps
Performed as RX
Steve Matteson 06/07/2019 PilotFit 3 Round Whitten Three rounds for time of:
22 Kettlebell swings, 45 lbs.
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball		 24m 46s
Performed as RX
Drew McKay 06/07/2019 Vintage CrossFit None Strict Press
2x10
then
1 Rep every :90 for 12 Minutes AHAP 		155-170 lbs
Performed as RX
Drew McKay 06/07/2019 Vintage CrossFit None AMRAP 10 Minutes
10 Lateral Bar Burpees
14 Alternating Pistols
10 Deadlifts 225/155lbs

Beginner: Lunges; 135/85
Intermediate: Pistols to a box or assisted pistols; 185/125
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
Ankur Kataria 06/07/2019 District H CrossFit None METCON

1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

*Workout should take less than 13 minutes to complete
*Choose a deadlift weight you would only break with once		 11m 19s
Performed as RX
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