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Athlete Date Sort Location Workout Name Description Results
Ethan Crittenden 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 6m 56s
Performed as RX
Hunter Wood 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 6m 52s
Performed as RX
caydence paddock 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 11m 00s
Performed as RX
jenna loper 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 11m 51s
Performed as RX
Avery Strobel 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 4m 48s
Performed as RX
Courtney Ellsworth 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 9m 02s
Performed as RX
asahi orru' 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 8m 24s
Performed as RX
Emelye Wilkins 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 11m 59s
Performed as RX
Reese Powers 05/22/2019 None 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.		 85 lbs
lbs
Performed as RX
Cierra Allen 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 10m 00s
Performed as RX
Summer Martin 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 8m 13s
Performed as RX
Jocelyn Brick 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 11m 11s
Performed as RX
Jakob Chmil 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 7m 24s
Performed as RX
Makenna King 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 11m 39s
Performed as RX
Eric H 05/22/2019 Farm Fitness Fat Amy For Time

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 Meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats		 18m 18s
Performed as RX
Jada McQuarrie 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 10m 33s
Performed as RX
Eli Hines 05/22/2019 Farm Fitness Fat Amy For Time

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 Meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats		 16m 45s
Performed as RX
Thomas Hackett 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 11m 00s
Performed as RX
Dennis Sukholutsky 05/21/2019 Vintage CrossFit None Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+

Drop and reset between each rep.		 175-180-185-190-195-200 lbs
Performed as RX
Dennis Sukholutsky 05/21/2019 Vintage CrossFit None 12 Minute Running Clock
3:00 Max Rep Kettlebell Snatch 53/35lbs
3:00 Max Burpees to 6" Target
3:00 Max Rep Kettlebell Swing
3:00 Max Burpees to 6" Target

Athletes may switch hands at any time. Score is total reps completed.

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 208 reps
Performed as RX
Fiona Alford 05/21/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 32m 03s
Workout Scaled
Jonathan Schabruch 05/21/2019 Sheepdog CrossFit None 4 rounds for time of:
21 Med Ball Cleans, 20#
15 Strict Pull-ups
400m Run 		17m 21s
Performed as RX
Jen Priestman 05/21/2019 Premier Martial Arts/Grand River CrossFit 05/21/2019 EMOM 10min
3 Power Cleans 115/85lbs
10 Air Squats

Post rounds. 10 is perfect score.
 10 rounds 0 reps
Performed as RX
Charles Drake 05/21/2019 Sheepdog CrossFit Run 1.5 miles Ran 1.64 miles 11m 54s
Performed as RX
Charles Drake 05/21/2019 Sheepdog CrossFit None 9-15-21-27-33

T2B
Strict Push-ups 		27 rounds 7 reps
Performed as RX
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