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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 06/07/2019 District H CrossFit None Bench Presses at 135 - 8 reps * 5

30 Ab mat situps * 5		 40 reps
Performed as RX
Eric H 06/07/2019 Farm Fitness None 20 MIN AMRAP:

30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Knees To Elbow
30 Calorie Row

With a partner, split reps any way with one person working at a time.		 3 rounds 0 reps
Performed as RX
Chris Torrence 06/07/2019 Farm Fitness None 20 MIN AMRAP:

30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Knees To Elbow
30 Calorie Row

With a partner, split reps any way with one person working at a time.		 02 rounds 90 reps
Performed as RX
Eli Hines 06/07/2019 Farm Fitness None 20 MIN AMRAP:

30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Knees To Elbow
30 Calorie Row

With a partner, split reps any way with one person working at a time.		 3 rounds 0 reps
Performed as RX
Jonathan Schabruch 06/06/2019 Sheepdog CrossFit None A.
5 X 3-Position Snatch
(Floor, hang, high hang)

B.
30-20-10 reps for time:
Toes-to-bar
Thrusters, 95#		 9m 00s
Performed as RX
Charles Drake 06/06/2019 Sheepdog CrossFit None Partner Work out

20 min AMRAP

Partner 1
1 round of Cindy
5 Pull ups
10 Push ups
15 Air Squats

Partner 2
Row for Calories
(20 pulls)

score is total number of calories rowed
 304 reps
Performed as RX
Scott Anderson 06/06/2019 Sheepdog CrossFit None 20 minute AMRAP 2 partner team:
Partner 1 - 1 round of Cindy (pullup pushup squat)
Partner 2 - 20 pulls on the rower for calories

Switch when each partner finishes.		 304 reps
Performed as RX
Douglas Tomich 06/06/2019 Vintage CrossFit None Back Squat
4x4 @ 87.5%		 205 lbs
Performed as RX
Douglas Tomich 06/06/2019 Vintage CrossFit None Every 3:00 for 6 Rounds
:35 on the Rower

Score is total calories		 127 reps
Performed as RX
Sebastian Arango 06/06/2019 Vintage CrossFit None Every 3:00 for 6 Rounds
:35 on the Rower

Score is total calories		 122 reps
Performed as RX
Andrew Shum 06/06/2019 RifTribe None For time:

21-15-9

Front squats (110lbs)
Barbell push-ups		 7m 12s
Performed as RX
Darren Madill 06/06/2019 Premier Martial Arts/Grand River CrossFit 06/06/2019 Run or Row
4x800m
3min rest between.

Post fastest interval.
 2m 53s
Performed as RX
Chong Hill 06/06/2019 Vintage CrossFit None Back Squat
4x4 @ 87.5%		 155 lbs
Performed as RX
Chong Hill 06/06/2019 Vintage CrossFit None Every 3:00 for 6 Rounds
:35 on the Rower

Score is total calories		 74 reps
Performed as RX
Gretchen P 06/06/2019 Sheepdog CrossFit None 15 min AMRAP
1/2, 2/4, 3/6, 4/8

Clean and Jerks at 85 lbs
Toes to Bar		 6 rounds 1 reps
Performed as RX
Eric H 06/06/2019 Farm Fitness GI JANE 100 Burpee Pull-Ups 16m 55s
Performed as RX
Chris Torrence 06/06/2019 Farm Fitness GI JANE 100 Burpee Pull-Ups 20m 00s
Performed as RX
Eli Hines 06/06/2019 Farm Fitness GI JANE 100 Burpee Pull-Ups 20m 32s
Performed as RX
Thomas Hackett 06/06/2019 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**		 4.30 mi
Performed as RX
Thomas Hackett 06/06/2019 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!		 6.00 mi
Performed as RX
Thomas Hackett 06/06/2019 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.		 4.30 mi
Performed as RX
Thomas Hackett 06/06/2019 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
Valerie Blyleven 06/05/2019 Premier Martial Arts/Grand River CrossFit 06/05/2019 4 rounds of:
10 Box Jumps 24/20
10 Sit-ups
10 Wall Balls 20/15lbs

Post time!
Scale as needed.		 5m 57s
Performed as RX
Jonathan Schabruch 06/05/2019 Sheepdog CrossFit None A.
5 X 4 Deadlift (full stop at bottom)

B.
Complete as many rounds as possible in 15 minutes of:
12 Power Cleans, 95#
12 Box Jump Overs, 24"
12 Push-ups		 8 rounds 3 reps
Performed as RX
Charles Drake 06/05/2019 Sheepdog CrossFit None 1) 12 min AMRAP
Run 400m
20 WB
10 SA Squats (5 each)(50)

Rest 6 minutes

2) 12 min AMRAP
Row 500m
20 SA Snatch (50)
10 pull-ups 		5 rounds 0 reps
Performed as RX
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