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Emma Thompson 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 14s
Performed as RX
Emma Thompson 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 02s
Performed as RX
Emma Thompson 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 49s
Performed as RX
Emma Thompson 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 		2m 40s
Performed as RX
Emma Thompson 10/11/2016 Keshequa High School None 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		 5 reps
Performed as RX
Emma Thompson 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 43s
Performed as RX
Emma Thompson 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 14s
Performed as RX
Emma Thompson 09/30/2016 Keshequa High School Leggo 2 Rounds for Time w/10lb Plate

10 Bench Squats w/weight at chest
Walking Lunge to Mid Court w/weight over head
One legged hop to opposite side w/weight in one hand w/arm extended
One legged hop back to mid court w/weight in other hand
Weight in the front of chest skip to start


 1m 50s
Performed as RX
Emma Thompson 09/28/2016 Keshequa High School Hard Core 2 Rounds for Time
10 Mason Twists
Bear Crawl to Half
Seal Crawl to Foul Line
Bunny Hops to End
Plank Circle Walk
Jog Backwards to Start
 1m 30s
Performed as RX
Emma Thompson 09/26/2016 Keshequa High School Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 4 rounds 7 reps
Performed as RX
Emma Thompson 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 2m 17s
Performed as RX
Emma Thompson 09/20/2016 Keshequa High School Lower Body Power 3 Rounds for Time

10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start		 2m 21s
Performed as RX
Emma Thompson 09/16/2016 Keshequa High School Max Standing Vertical Jump Benchmark #1 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
Emma Thompson 09/14/2016 Keshequa High School Seated 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. 		26 ft
Performed as RX
Emma Thompson 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
Emma Thompson 09/07/2016 Keshequa High School Push Up Benchmark #1 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.
 42 reps
Performed as RX
Emma Grimes 09/30/2014 Girls gym Workout 5 -5x through
-30 second planks
-30 second hops		 9m 30s
Performed as RX
Emma Grimes 09/25/2014 Girls gym Workout 4 -5x through
-30 second planks
-30 second jump ropes
-30 second hops		 15m 00s
Performed as RX
Emma Grimes 09/11/2014 Girls gym Workout 3 2x through
- 10 squats
-10 bench
- 20 ball twists
-10 dead lift
-20 jump rope
-20 curl extensions
-1 x through dot drill		 15m 00s
Performed as RX
Emma Grimes 09/09/2014 Girls gym Workout 2 2x through
-10 squats (bar only)
-20 lunges
-10 push ups
-10 bench (bar only)
-20 sit-ups
-20 curl extensions		 10m 00s
Performed as RX
Emma Grimes 09/03/2014 Girls gym Workout #1 2x through
-10 squats (bar only)
-10 push ups
-10 curl extensions
-10 sit ups
-10 benches (bar only)
-10 lunges		 10m 00s
Performed as RX
Emma Stubbs 05/14/2014 WAB MS WOD #13 - 25's 25 of each exercise FOR TIME

Double Unders
Crunches
Walking Lunges
Crunches
Burpees
Crunches		 5m 13s
Performed as RX
Emma Trumpold 04/22/2014 WAB MS #4 Pulling Hard AMRAP in 7 minutes

1 Pull Up (feet hold for scaled workouts)
5 Squats
10 Double Unders (3 attempts at a double under = 1 double under)
 8 rounds 0 reps
Workout Scaled
Emma Trumpold 04/16/2014 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 3m 27s
Performed as RX
Emma Trumpold 03/28/2014 WAB MS WOD#13 - 25's For Time

Warm Up: easy jump rope 30sec on/ 30 sec off

25 of each:

Double Unders (3 attempts = 1 double under)

crunches

Walking Lunges

crunches

Burpees

crunches		 4m 13s
Performed as RX
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