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Athlete Date Location Workout Name DescriptionSort Results
Brittany Elbel 09/03/2015 Vintage CrossFit None "Tosh"
3 RFT
Run 200m 1:1 rest
Run 400m 1:1 rest
Run 600m 1:1 rest		 32m 06s
Performed as RX
Chelsey Ethridge 09/12/2016 Keshequa High School Sprint Test #1 1 Length of Gym Sprint Test

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
 4.40 mi
Performed as RX
Courtney Ellsworth 09/11/2018 Keshequa High School Q1-W1 - SPRINT TEST BENCHMARK #1 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**		 4.30 mi
Performed as RX
Courtney Ellsworth 04/02/2019 Keshequa High School Q3-W12 - Sprint Benchmark #3 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**		 5.00 mi
Performed as RX
Courtney Ellsworth 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**		 4.50 mi
Performed as RX
Brittany Elbel 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Male 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 59 reps
Performed as RX
Brittany Elbel 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Female 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 53 reps
Performed as RX
Brittany Elbel 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Male 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 10s
Performed as RX
Brittany Elbel 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Female 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 7s
Performed as RX
Courtney Ellsworth 10/15/2018 Keshequa High School Q1-W9 - Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course		 8m 45s
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
Chelsey Ethridge 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 12 reps
Performed as RX
Brittany Elbel 12/22/2014 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 28m 37s
Performed as RX
Brittany Elbel 01/03/2015 Vintage CrossFit 1k Row For Time 1,000 meter row for time 4m 05s
Performed as RX
Brittany Elbel 02/27/2015 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 145 lbs
Performed as RX
Carly Evans 02/28/2015 Rogue River CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 125 lbs
Performed as RX
Brittany Elbel 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 7 reps
Performed as RX
Courtney Ellsworth 04/24/2019 Keshequa High School Q4-W1 - 5 for 5 10 Push Ups
10 Dips
10 Burpees
10 Lunges
10 Plank Push Ups

 160 rounds 0 reps
Performed as RX
Brittany Elbel 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 5m 58s
Performed as RX
Carly Evans 09/16/2014 Rogue River CrossFit None 10 rounds 25 seconds work / 35 seconds rest:
4x MB half-moon (20/14) + AMRAP burpee with lateral jump over MB		 84 reps
Performed as RX
Carly Evans 07/28/2014 Rogue River CrossFit None 10 rounds 25 seconds work / 50 seconds rest:
AMRAP hang squat cluster (75/45)		 62 reps
Workout Scaled
Carly Evans 12/11/2014 Rogue River CrossFit None 10 rounds 30 seconds work / 20 seconds rest:
Odd: thrusters (95/65)
Even: pull-ups		 95 reps
Workout Scaled
Carly Evans 12/06/2014 Rogue River CrossFit Do the Shuffle 10 rounds 30 seconds work / 30 seconds rest:
10 yd shuffle + vertical jump with MB overhead (20/14) + 10yd sprint back		 30 rounds 0 reps
Performed as RX
Carly Evans 06/01/2015 Rogue River CrossFit Two For One 10 rounds 40 seconds work / 20 seconds rest:
3 KB snatches each side (53/35)
AMRAP double-unders		 369 reps
Workout Scaled
Carly Evans 11/14/2014 Rogue River CrossFit None 10 rounds 45 seconds work / 15 seconds rest:
Odd: KB swings (53/35)
Even: lateral box jumps (24"/18")		 189 reps
Workout Scaled
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