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Dominic McIntyre 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 175 rounds 1 reps
Performed as RX
jacob schiano 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 1 rounds 135 reps
Performed as RX
alex hugi 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 205 rounds 1 reps
Performed as RX
cierra allen 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 3 rounds 3 reps
Performed as RX
Ashley Wray 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 50 rounds 0 reps
Performed as RX
GREG Shearing 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 0 rounds 1 reps
Performed as RX
Cameron Vanderpool 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 205 rounds 1 reps
Performed as RX
Steven Osborn 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 1 rounds 1 reps
Performed as RX
Isabelle Osborn 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 86 rounds 04 reps
Performed as RX
cierra allen 09/25/2017 Keshequa High School Q1-W5 - SQUAT BENCHMARK #1 BARBELL BACK SQUAT

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 65 rounds 1 reps
Performed as RX
Fiona Alford 09/26/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 25-30, 2017 8min Timecap
5 rep Power Clean
75/45lbs
85/55lbs
95/65lbs
105/75lbs
115/85lbs
125/95lbs
130/100lbs
135/105lbs.add 5lbs each set.

Post total reps!
Scale as needed.
 46 reps
Performed as RX
Jonathan Schabruch 09/26/2017 Sheepdog CrossFit Invictus 170922 A.
Four sets of:
Bench Press x 4-6 reps
Rest 2 minutes
Strict Chest-to-bar Pull-Ups x Max Reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24/20)		 210 reps
Performed as RX
Scott Anderson 09/26/2017 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 17m 30s
Performed as RX
Scott Anderson 09/26/2017 Sheepdog CrossFit None 5 Rounds:
Swim 50 meters
15 HR pushups		 14m 13s
Performed as RX
Richard Howell 09/26/2017 Sheepdog CrossFit None 5 RFT
50m Swim
15 HR Push Ups		 9m 12s
Performed as RX
Joshua Crews 09/26/2017 Sheepdog CrossFit None 3 Person Team WOD

21 Minute AMRAP Rotating Stations on the Minute:

Station 1: Hold 155# Deadlift
Station 2: Wall balls at 20/12#
Station 3: Rest

Score is total wall balls		 556 reps
Performed as RX
Douglas Tomich 09/26/2017 Vintage CrossFit None Row 40/30 Calories x 5
Rest 3:00		 15m 00s
Performed as RX
Douglas Tomich 09/26/2017 Vintage CrossFit None Deadlift
5x1 @75-80%		 225 lbs
Performed as RX
Michelle Bishop 09/26/2017 Crossfit NCR None Skill:
front squat
3-3-3 at 75-80% of 1RM--did 105 (78% of 135)

WOD (20 min cap)
5 rounds for time
12 burpee box jump overs (24/20)
5 rope climbs 15 ft--did 3 rope climbs for 3 rds, then did rope climbs to 10 ft (had no strength left!)
first time I did all box jump overs with bent knees		 19m 40s
Workout Scaled
Michelle Bishop 09/26/2017 Crossfit NCR None Priority work:
6 rounds not for time:
100 ft overhead light DB carry (50 ft each arm)--15 lbs--focused on tight core and arm fully extended
100ft heavy DB farmer carry--used 44 lb KBs (one per hand)		 15m 00s
Performed as RX
Robert Greer 09/26/2017 RifTribe 09262017 9-21-15
-KB swings
-Goblet squats
-Sit-ups
Cash out with 50 push-ups
*kb weight is 61lb/35lb		 10m 12s
Performed as RX
Andrew Shum 09/26/2017 RifTribe 09262017 9-21-15
-KB swings
-Goblet squats
-Sit-ups
Cash out with 50 push-ups
*kb weight is 61lb/35lb		 8m 34s
Performed as RX
Hannah Shum 09/26/2017 RifTribe 09262017 9-21-15
-KB swings
-Goblet squats
-Sit-ups
Cash out with 50 push-ups
*kb weight is 61lb/35lb		 13m 01s
Workout Scaled
Karina Romero 09/26/2017 Vintage CrossFit None Deadlift
5x1 @75-80%		 155 lbs
Performed as RX
Karina Romero 09/26/2017 Vintage CrossFit None Row 40/30 Calories x 5
Rest 3:00		 10m 41s
Performed as RX
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