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Athlete
Date
Location
Workout Name
Description
Results
Charlene Oudman
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.
6m 42s
Performed as RX
Sheryl Ferris-Little
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.
7m 52s
Performed as RX
Sam Dutta
06/05/2019
Vintage CrossFit
None
Every 5:00 for 20:00
60 Double Unders
20 Wallballs 20/14lbs
10 Box Step Overs 24/20", 50/35s
Max Rep Strict Pull Ups in remaining time
Use a band to accumulate volume on strict pull ups. Avoid singles!
Beginner: 100 Single Unders; 14/10# WB; 20/10# DB Step Overs
Intermediate: 30 Double Unders; 35/20# DB Step Overs
Advanced: Rx
40 reps
Performed as RX
Sam Dutta
06/05/2019
Vintage CrossFit
None
Deadlift 3x3
335 lbs
Performed as RX
Steve Matteson
06/05/2019
PilotFit
Grip strength
5 rounds:
5 dumbbell burpee box step overs (25 lbs)
5 pull-ups
5 toes-to-bar
Farmer carry dumbbells around the gym
Then: 3 rep max bench press
11m 24s
Performed as RX
Sebastian Arango
06/05/2019
Vintage CrossFit
None
Deadlift 3x3
335-355-375 lbs
Performed as RX
Sebastian Arango
06/05/2019
Vintage CrossFit
None
Every 5:00 for 20:00
60 Double Unders
20 Wallballs 20/14lbs
10 Box Step Overs 24/20", 50/35s
Max Rep Strict Pull Ups in remaining time
Use a band to accumulate volume on strict pull ups. Avoid singles!
Beginner: 100 Single Unders; 14/10# WB; 20/10# DB Step Overs
Intermediate: 30 Double Unders; 35/20# DB Step Overs
Advanced: Rx
50 reps
Performed as RX
Laurie Hines
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.
6m 02s
Workout Scaled
Jada Luther
06/05/2019
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.
225 lbs
Performed as RX
Hayden Strobel
06/05/2019
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.
365 lbs
Performed as RX
Tammy Hatfield
06/05/2019
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.
105 lbs
Performed as RX
Payton Powers
06/05/2019
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
Josh Tallman
06/05/2019
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.
225 lbs
Performed as RX
Harley Gilbert
06/05/2019
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.
205 lbs
Performed as RX
Jocelyn Parthemer
06/05/2019
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.
235 lbs
Performed as RX
Hudson Vasile
06/05/2019
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.
135 lbs
Performed as RX
joe colombo
06/05/2019
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.
265 lbs
Performed as RX
Brandy Bird
06/05/2019
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.
195 lbs
Performed as RX
Nathanael Bean
06/05/2019
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.
205 lbs
Performed as RX
Kristopher Rawleigh
06/05/2019
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.
285 lbs
Performed as RX
Kate Galton
06/05/2019
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.
195 lbs
Performed as RX
josh Farnsworth
06/05/2019
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.
275 lbs
Performed as RX
chase ellwood
06/05/2019
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.
285 lbs
Performed as RX
Adam Yencer
06/05/2019
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.
225 lbs
Performed as RX
Rebecca Snyder
06/05/2019
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.
175 lbs
Performed as RX
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