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Athlete Date Sort Location Workout Name Description Results
Nick Hall 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.		 45 lbs
Performed as RX
Eric H 06/03/2019 Farm Fitness Burpee Delight 12 minutes EMOM:
10 Wall balls
After the wall balls, do as many burpees as possible for the remainder of the minute.

Score is total burpees completed.		 59 reps
Performed as RX
Eli Hines 06/03/2019 Farm Fitness Burpee Delight 12 minutes EMOM:
10 Wall balls
After the wall balls, do as many burpees as possible for the remainder of the minute.

Score is total burpees completed.		 50 reps
Performed as RX
Olivia Walker 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.		 135 lbs
Performed as RX
Thomas Hackett 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
Douglas Tomich 06/02/2019 Vintage CrossFit None Press Grip Bench Press
55 @ 80%+ of 5RM		 195 lbs
Performed as RX
Douglas Tomich 06/02/2019 Vintage CrossFit None 3 rounds for time of:
12 Power Cleans, 135/95
12 Lateral Burpees over bar
50 Double Unders

Beginner: 85/55; 75 Singles
Intermediate: 115/75; 30 Double Unders
Advanced: Rx
 18m 00s
Workout Scaled
Matt Lyle 06/02/2019 Vintage CrossFit Hotel Room 3 RFT
50 push ups
50 sit ups
50 squats		 14m 03s
Performed as RX
Gretchen P 06/02/2019 Sheepdog CrossFit None 4 rounds
20 barbell snatches at 25 lbs
20 squats
20 sit-ups/ab moves		 20m 00s
Performed as RX
Jonathan Schabruch 06/01/2019 Sheepdog CrossFit None A.
8 X 1 Bench Press

B.
21-15-9 reps for time:
165# Front Squats
Burpee Pull-ups		 12m 51s
Performed as RX
Scott Anderson 06/01/2019 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 HR push-ups

HOME ROWER		 18m 22s
Performed as RX
Paul Greenhalgh 06/01/2019 Premier Martial Arts/Grand River CrossFit 06/01/2019 For Time
100 Squats @ 75% BW
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
Scale as needed.		 10m 03s
Performed as RX
Andrew Shum 06/01/2019 RifTribe None 12 rounds for time:

12 push-ups
12 air squats
12 sit-ups
12 lunges		 23m 09s
Performed as RX
Darren Madill 06/01/2019 Premier Martial Arts/Grand River CrossFit 06/01/2019 For Time
100 Squats @ 75% BW
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
Scale as needed.		 10m 42s
Performed as RX
Greg Segui 05/31/2019 Premier Martial Arts/Grand River CrossFit 05/31/2019 10min AMRAP:
10 KB Swings 50/35lbs
8 Push ups
6 Box Jumps 24/20

Post time!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Jonathan Schabruch 05/31/2019 Sheepdog CrossFit None A.
5 sets:
2 Snatch Lift-Offs + Snatch from 2" Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2" below the knee)

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Snatches (135/95 lbs)
9 Burpees Over the Barbell
12 Toes to Bar		 4 rounds 11 reps
Performed as RX
Scott Anderson 05/31/2019 Sheepdog CrossFit Prison Workout 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Burpees
Walk 25m		 23m 37s
Performed as RX
Douglas Tomich 05/31/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
3 Rep every 2:00 for 12 Minutes AHAP		 145 lbs
Performed as RX
Douglas Tomich 05/31/2019 Vintage CrossFit None For Time
10 Thrusters 135/95lbs
10 Bar Muscle Ups
10 Thrusters 135/95lbs
8 Bar Muscle Ups
10 Thrusters 135/95lbs
6 Bar Muscle Ups
10 Thrusters 135/95lbs
4 Bar Muscle Ups
10 Thrusters 135/95lbs
2 Bar Muscle Ups

Breaking up the Thrusters into 2 sets is OK

Beginner: 85/50; Banded Strict Chin Ups
Intermediate: 115/75; Strict Chin Ups or Strict Chest to Bar Chin Ups or 5-4-3-2-1 BMU
Advanced: Rx		 15m 00s
Workout Scaled
Sebastian Arango 05/31/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
3 Rep every 2:00 for 12 Minutes AHAP		 95-100-110-135-140-145 lbs
Performed as RX
Laurie Hines 05/31/2019 Premier Martial Arts/Grand River CrossFit 05/31/2019 10min AMRAP:
10 KB Swings 50/35lbs
8 Push ups
6 Box Jumps 24/20

Post time!
Scale as needed.
 7 rounds 11 reps
Workout Scaled
Darren Madill 05/31/2019 Premier Martial Arts/Grand River CrossFit 05/31/2019 10min AMRAP:
10 KB Swings 50/35lbs
8 Push ups
6 Box Jumps 24/20

Post time!
Scale as needed.
 9 rounds 2 reps
Performed as RX
Gretchen P 05/31/2019 Sheepdog CrossFit None 10, 9, 8.....1
Deadlifts at 125 lbs
Handstand push-ups		 14m 11s
Performed as RX
Kenny Shaevel 05/31/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
3 Rep every 2:00 for 12 Minutes AHAP		 2x10: 47-57 lbs
EOMOM: 85-85-90-90-92-95 lbs
Performed as RX
Kenny Shaevel 05/31/2019 Vintage CrossFit None For Time
10 Thrusters 135/95lbs
10 Bar Muscle Ups
10 Thrusters 135/95lbs
8 Bar Muscle Ups
10 Thrusters 135/95lbs
6 Bar Muscle Ups
10 Thrusters 135/95lbs
4 Bar Muscle Ups
10 Thrusters 135/95lbs
2 Bar Muscle Ups

Breaking up the Thrusters into 2 sets is OK

Beginner: 85/50; Banded Strict Chin Ups
Intermediate: 115/75; Strict Chin Ups or Strict Chest to Bar Chin Ups or 5-4-3-2-1 BMU
Advanced: Rx		 11m 54s
Workout Scaled
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