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Athlete	Date	Location	Workout Name	Description	Results
Sheryl Ferris-Little	06/03/2019	Premier Martial Arts/Grand River CrossFit	06/03/2019	4 rounds for time: 400m Run/Row 2 rounds of Strict Cindy* Post time! *5 strict pull-ups, 10 push-ups, 15 squats Scale as needed.	24m 26s Performed as RX
Joey Schlaffer	06/03/2019	CrossFit 1525	03.12.19	50 Lateral Barbell Burpees 40/30 Calorie row 30 Hang Squat Cleans 115/80# ***Compare to March 12th Scale: 40 Lateral barbell burpees, 35/25 cal row, 95/55#	10m 15s Performed as RX
Joey Schlaffer	06/03/2019	CrossFit 1525	Isabel	For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed.	4m 08s Performed as RX
Steve Matteson	06/03/2019	PilotFit	2 Rounds Core Killer	2 Rounds 20 Squat cleans 135/115 30 Deadlift 40 Push-ups 50 Sit-ups	19m 57s Workout Scaled
Sebastian Arango	06/03/2019	Vintage CrossFit	None	Back Squat 5x5 @ 77.5%	255-255-255-255-265 lbs Performed as RX
Sebastian Arango	06/03/2019	Vintage CrossFit	None	For Time Run 800m or Row 1000m 150 Air Squats Run 800m or Row 1000m Perform both cardio movements. End with the one that is more challenging for you. Set your feet for the air squats and see if you can complete them all without moving. Beginner: 100 Air Squats	11m 55s Performed as RX
Jada Luther	06/03/2019	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.	225 lbs Performed as RX
Hayden Strobel	06/03/2019	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.	315 lbs Performed as RX
Hayden Strobel	06/03/2019	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.	315 lbs Performed as RX
Tammy Hatfield	06/03/2019	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.	105 lbs Performed as RX
Payton Powers	06/03/2019	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.	155 lbs Performed as RX
Josh Tallman	06/03/2019	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.	225 lbs Performed as RX
Harley Gilbert	06/03/2019	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.	255 lbs Performed as RX
Jocelyn Parthemer	06/03/2019	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.	255 lbs Performed as RX
Hudson Vasile	06/03/2019	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.	225 lbs Performed as RX
joe colombo	06/03/2019	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.	225 lbs Performed as RX
Brandy Bird	06/03/2019	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.	220 lbs Performed as RX
Nathanael Bean	06/03/2019	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.	225 lbs Performed as RX
Kristopher Rawleigh	06/03/2019	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.	255 lbs lbs Performed as RX
Kate Galton	06/03/2019	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.	165 lbs Performed as RX
josh Farnsworth	06/03/2019	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.	405 lbs Performed as RX
chase ellwood	06/03/2019	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.	295 lbs Performed as RX
Adam Yencer	06/03/2019	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.	205 lbs Performed as RX
Rebecca Snyder	06/03/2019	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.	75 lbs Performed as RX
Rebecca Snyder	06/03/2019	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.	75 lbs Performed as RX

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