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Athlete Date Sort Location Workout Name Description Results
Jody Eggers 01/14/2017 2017 Wicked Winter Showdown Push & Press AMRAP 5
6 sled push (10 meters, 45#/empty)
30 Bench Press (135#/65#)

Teams can split reps any way. One person works at a time.		 3 rounds 13 reps
Performed as RX
Jody Eggers 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 2 Round 2 (Top 12 teams) (11 minute cap)
Ski 13/9 Cal
9 Over plate Burpees (3x45s)
Bike 13/9 Cal
9 Over plate Burpees (3x45s)		 7m 15s
Performed as RX
Chelsey Ethridge 01/05/2017 Keshequa High School Q2-W12 End to End 2 Rounds for Time
Endline to Endline

10 Shoulder Taps
Lunge to Half
Hop On One Foot from half to Endline
20 Calf Raises facing wall
Hop on One Foot to Halfcourt
Mogul Jumps to Endline (Two foot diagonal jumps)
 1m 45s
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 12/17/2016 Vintage CrossFit None For time
Run 800m
then
3 Clean and Jerks 135/95 & 3 Toes to Bar
6 Clean and Jerks 135/95 & 6 Toes to Bar
9 Clean and Jerks 135/95 & 9 Toes to Bar
12 Clean and Jerks 135/95 & 12 Toes to Bar
15 Clean and Jerks 135/95 & 15 Toes to Bar

QuickFit
For time
Run 800m
then
3 Slam Balls & 3 Box/Paralette Shoot-Throughs
6 Slam Balls & 6 Box/Paralette Shoot-Throughs
9 Slam Balls & 9 Box/Paralette Shoot-Throughs
12 Slam Balls & Box/Paralette Shoot-Throughs
15 Slam Balls & 15 Box/Paralette Shoot-Throughs		 13m 38s
Performed as RX
Chelsey Ethridge 12/14/2016 Keshequa High School Q2-W8 2 Rounds for Time

5 Wall Walk Ups
Bound to Half
Bear Crawl To End
5 Tuck Jumps
Grapevine to half then switch to opposite lead leg to finish		 1m 17s
Performed as RX
Chelsey Ethridge 12/06/2016 Keshequa High School Q2-W5 Pop Lock and Hop It 2 Rounds for Time

Power skip to opposite baseline
5 Burpees
Single leg hop to halfcourt
Opposite leg hop to starting baseline
5 Wall Leg Pop Ups		 1m 23s
Performed as RX
Brittany Elbel 12/05/2016 Vintage CrossFit None Split Jerk 1RM 160 lbs
Performed as RX
Chelsey Ethridge 11/30/2016 Keshequa High School Q2-W4 Max Standing Vertical Jump Benchmark 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.

Measure in inches.		 15 in
Performed as RX
Chelsey Ethridge 11/28/2016 Keshequa High School Q2-W3 Seated Basketball Throw Benchmark Seated Throw Benchmark

Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.

Measure to the nearest foot and log data.		 24 ft
Performed as RX
Chelsey Ethridge 11/15/2016 Keshequa High School Q2W1 Push Up Benchmark 2 Min AMRAP Max Push Up Benchmark

-chest to the floor at the bottom of pushup
-full arm extension at the top of pushup		 21 reps
Performed as RX
Brittany Elbel 11/07/2016 Vintage CrossFit None Push Press 1RM 135 lbs
Performed as RX
Brittany Elbel 11/07/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 8m 20s
Performed as RX
Brittany Elbel 11/07/2016 Vintage CrossFit None Bike 1000m/700m
21 Kettlebell Swings
21 Situps
Bike 1000m/700m
15 Kettlebell Swings
15 Situps
Bike 1000m/700m
9 Kettlebell Swings
9 Situps		 6m 35s
Performed as RX
Chelsey Ethridge 10/27/2016 Keshequa High School Speed Ball Workout Call 2 rounds for time

10 Bench Jump Squats holding basketball over your head with both hands
Dribble to opposite sideline
10 single jump jump ropes
10 top foot taps with basketball
Skater run back to start

Further Description
Learner will be able to correctly perform the movements in the workout
a.Bench Squat w/basketball
i.Heels stay planted to ground shoulder width apart
ii.Knees stay parallel
iii.Full range of motion completely upright to butt touching the bench and back up
iv.Arms stay above head holding basketball
v.Look towards the ceiling for stability
b.Basketball Dribble
i.Maintain the basketball bouncing while moving to the opposite basketball sideline
ii.Dribble with fingertips maintaining control at waist height
iii.Attempt to keep eyes looking out not down at the ball
c.Jump Rope
i.Elevate your body over the rope as it rotates around your body
ii.Maintain a rhythm to keep the jump rope rotation and the body elevation in sync
iii.Focus on quick contact with the ground with the toes
iv.Repeat until the student has jumped the rope ten repetitions
d.Top Touches
i.While maintaining an upright body position, balance on one foot while placing opposite foot on the top of the basketball
ii.Swiftly switch foot placed on the ball with foot placed on the ground
iii.Focus on weight in the toes and a hard kneed drive upward to get to the top of the ball
iv.Continue this until contact with the top of the ball has been made ten times
e.Skater Run
i.While holding the basketball, student will plant on one foot and bound/leap to the other foot in a side to side motion.
ii.Requires balance to be established on landing foot in order to push back to the non-planted foot
iii.Drive off the planted foot to the unweighted foot, attempting to cover as much distance as possible.
 1m 24s
Performed as RX
Chelsey Ethridge 10/25/2016 Keshequa High School Two for You 2 Rounds for Time

10 Split Squats
Bear Crawl to Half
Skip to Endline
10 Shoulder Taps
Bound to Start
 1m 26s
Performed as RX
Chelsey Ethridge 10/19/2016 Keshequa High School Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke		 2m 30s
Performed as RX
Chelsey Ethridge 10/17/2016 Keshequa High School 4 Speed 4 rounds for time

10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back		 1m 45s
Performed as RX
Brittany Elbel 10/13/2016 Vintage CrossFit None 5 rounds
Row 400m/300m
30 Steps Walking Lunge
20 Push Press 65/45
Rest 1:00		 16m 49s
Performed as RX
Chelsey Ethridge 10/13/2016 Keshequa High School Offsides 2 Rounds for Time

10 Single Leg Squat w/weight in one hand
Bunny Hop to Half w/ weight overhead
5 Single Arm Plank Raise w/weight in one hand
Straight Arm Toe Walk to Sideline
5 Single Arm Plank Raise w/weight in opp hand
Run back with weight 		1m 45s
Performed as RX
Chelsey Ethridge 10/11/2016 Keshequa High School Are You Ready For Some Football AMRAP in 1:30

10 Fast Feet
Belly to floor
Sprint width of the gym
10 Fast Feet
Belly to floor
Back Peddle to start		 4 reps
Performed as RX
Chelsey Ethridge 10/06/2016 Keshequa High School Jump and Gallop 3 Rounds for Time
10 Jumps
Running Jump Rope to Endline
10 jump overs
Gallop back to start		 1m 50s
Performed as RX
Chelsey Ethridge 10/04/2016 Keshequa High School Power Up 3 Rounds for Time

10 Push Ups - feet on bench
Bound across gym
10 Burpees
Power Skip Back
 2m 18s
Performed as RX
Brittany Elbel 10/03/2016 Vintage CrossFit None Push Press 1RM 125 lbs
Performed as RX
Brittany Elbel 10/03/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 8m 55s
Performed as RX
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