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Athlete Date Sort Location Workout Name Description Results
Reese Powers 05/29/2019 None Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 7m 43s
Performed as RX
Reese Powers 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**		 3.90 mi
Performed as RX
Reese Powers 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. 0m 49s
Performed as RX
Eric H 05/29/2019 Farm Fitness None 12 Min AMRAP

20 Double Unders
10 Burpees
20 Jumping Lunges (10 ea. side)		 4 rounds 29 reps
Performed as RX
Eli Hines 05/29/2019 Farm Fitness None 12 Min AMRAP

20 Double Unders
10 Burpees
20 Jumping Lunges (10 ea. side)		 5 rounds 28 reps
Workout Scaled
Olivia Walker 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**		 6.33 mi
Performed as RX
Olivia Walker 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!		 50 in
Performed as RX
Dennis Sukholutsky 05/28/2019 Vintage CrossFit None For Time
50' Handstand Walk
25 Push Press 95/65lbs
25 Sit Ups
150 Double Unders
25 Sit Ups
25 Push Press
50' Handstand Walk

Scale DU volume if they will take longer than 3:00

Beginner: 3 Wall Walks; 75/50#; 200 Singles
Intermediate: 25' Handstand Walk
Advanced: Rx
Competitor: GHD Sit Ups		 8m 00s
Performed as RX
Greg Segui 05/28/2019 Premier Martial Arts/Grand River CrossFit 05/28/2019 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 155 lbs
Performed as RX
Jonathan Schabruch 05/28/2019 Sheepdog CrossFit None For Time:
100 cal row
80 wall ball, 20 lb.
60 Ab Mat Sit-ups
40 box jump over, 24"
20 One-arm Overhead walking lunge, 55# KB		 17m 47s
Performed as RX
Jen Priestman 05/28/2019 Premier Martial Arts/Grand River CrossFit 05/28/2019 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Charles Drake 05/28/2019 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 7 rounds 35 reps
Performed as RX
Sam Dutta 05/28/2019 Vintage CrossFit None Pause Hip Position Clean
Warm Up
4x3 @ 40-60% 1RM
Hang Squat Clean (above knee)

Every 2 Minutes for 12 Minutes
2 Reps @ 85%+

Drop and reset each rep
 185-195-205 lbs
Performed as RX
Douglas Tomich 05/28/2019 Vintage CrossFit None For Time
50' Handstand Walk
25 Push Press 95/65lbs
25 Sit Ups
150 Double Unders
25 Sit Ups
25 Push Press
50' Handstand Walk

Scale DU volume if they will take longer than 3:00

Beginner: 3 Wall Walks; 75/50#; 200 Singles
Intermediate: 25' Handstand Walk
Advanced: Rx
Competitor: GHD Sit Ups		 12m 06s
Workout Scaled
Sebastian Arango 05/28/2019 Vintage CrossFit None Pause Hip Position Clean
Warm Up
4x3 @ 40-60% 1RM
Hang Squat Clean (above knee)

Every 2 Minutes for 12 Minutes
2 Reps @ 85%+

Drop and reset each rep
 225 lbs
Performed as RX
Sebastian Arango 05/28/2019 Vintage CrossFit None For Time
50' Handstand Walk
25 Push Press 95/65lbs
25 Sit Ups
150 Double Unders
25 Sit Ups
25 Push Press
50' Handstand Walk

Scale DU volume if they will take longer than 3:00

Beginner: 3 Wall Walks; 75/50#; 200 Singles
Intermediate: 25' Handstand Walk
Advanced: Rx
Competitor: GHD Sit Ups		 12m 03s
Performed as RX
Jada Luther 05/28/2019 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. 		16 ft
Performed as RX
Jada Luther 05/28/2019 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!		 69 in
Performed as RX
Jada Luther 05/28/2019 Keshequa High School W4-Q6 - Jump Rope Benchmark #4 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 140 reps
Performed as RX
Jada Luther 05/28/2019 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.		 20 ft
Performed as RX
Jada Luther 05/28/2019 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**		 6.00 mi
Performed as RX
Jada Luther 05/28/2019 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 16s
Performed as RX
Hayden Strobel 05/28/2019 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**		 5.10 mi
Performed as RX
Hayden Strobel 05/28/2019 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!		 86.00 mi
Performed as RX
Hayden Strobel 05/28/2019 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.		 12.50 mi
Performed as RX
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