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Athlete Date Sort Location Workout Name Description Results
Charles Drake 05/29/2019 Sheepdog CrossFit None 10 min warm up to 95% 1 em front squat

E3MOM for 12 min
1 Front Squat
5 strict T2B

For time:
10-20-30-40-50
WB @20
20-40-60-80-100
Dbl Unders		 337 reps
Performed as RX
Scott Anderson 05/29/2019 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 9 rounds 7 reps
Performed as RX
Paul Greenhalgh 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 258 reps
Performed as RX
karyn baxter 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 185 reps
Workout Scaled
Joshua Crews 05/29/2019 Sheepdog CrossFit None 4 Rounds for time:
10 Deadlifts @ 185
400 Meter run

Rest exactly 5 minutes

4 Rounds for time:
5 Power Cleans @ 135
5 Push Press @ 135
200 Meter run		 22m 20s
Performed as RX
Toni Smith 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 226 reps
Performed as RX
mike pace 05/29/2019 madera so #577...."3 hours, 1 sentence supplement" 20 AMRAP

50m run
25m hammy run-backward.1 round

5-29-19.me=23 rounds
 20m 00s
Performed as RX
Sheryl Ferris-Little 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 166 reps
Workout Scaled
Joey Schlaffer 05/29/2019 CrossFit 1525 05.28.19 On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 KB Swings 53/35#
5 Deadlifts 225/155#		 5 rounds 0 reps
Performed as RX
Joey Schlaffer 05/29/2019 CrossFit 1525 05.29.19 1000/800m Row
Directly Into
30 DB Snatches 50/35#
15 Burpee Box Jumps 24/20
20 DB Snatches
10 Burpee Box Jumps
10 DB Snatches
5 Burpee Box Jumps		 12m 01s
Performed as RX
Steve Matteson 05/29/2019 PilotFit More Fun in the AC 4 Rounds
Up the stairs w/dumbells (alternate between 20 & 25 lbs.)
10 Burpees
Down the stairs w/dumbells
5 Manmakers		 20m 26s
Performed as RX
Jocelyn Parthemer 05/29/2019 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.		 18.00 mi
Performed as RX
Jocelyn Parthemer 05/29/2019 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**		 5.40 mi
Performed as RX
Jocelyn Parthemer 05/29/2019 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. 1m 38s
Performed as RX
Jocelyn Parthemer 05/29/2019 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!		 19 in
Performed as RX
Zac Hoehn 05/29/2019 Keshequa High School 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.		 155 lbs
Performed as RX
Zac Hoehn 05/29/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 9m 48s
Performed as RX
Zac Hoehn 05/29/2019 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.		 14.70 mi
Performed as RX
Ashley Gillen 05/29/2019 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**		 5.20 mi
Performed as RX
Darren Madill 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 220 reps
Performed as RX
chloe bowman 05/29/2019 Keshequa High School 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. 		13 in
Performed as RX
chloe bowman 05/29/2019 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.		 16.00 mi
Performed as RX
Seth Johnson 05/29/2019 Old City CrossFit For Time, FT 15 Burpee over the barbell
5 Cleans
12 Burpee over the barbell
4 Clean
9 Burpee over the barbell
3 Clean
6 Burpee over the barbell
2 Clean

Rx - 185/135		 9m 33s
Workout Scaled
Seth Johnson 05/29/2019 Old City CrossFit Squat Clean Squat Clean 2-2-2-2-2 135-145-175-195-205f lbs
Performed as RX
Thomas Hackett 05/29/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 12m 00s
Performed as RX
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