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Athlete	Date	Location	Workout Name	Description	Results
Jacob Mitchell	05/02/2016	Keshequa High School	Galloping Bear	3 Rounds 10 squats Bear Crawl to Side Line 10 Shoulder Taps w/feet on bench Gallop back to start	02m 022s Performed as RX
Jacob Mitchell	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	03m 025s Performed as RX
Jacob Mitchell	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	92 reps Performed as RX
Jacob Mitchell	04/20/2016	Keshequa High School	Stepping Up, Stepping Out	2 Minutes 10 Step Ups 10 Push Ups - hands on curb	05 rounds 014 reps Performed as RX
Jacob Mitchell	04/14/2016	Keshequa High School	Final 3rd	2 rounds for time 5 Kick Ups 5 Full ROM Squat Jumps Skip To Half Sprint Back	01m 05s Performed as RX
Jacob Mitchell	04/12/2016	Keshequa High School	Diminishin My Glycogen	3 Rounds 10 burpees Lunge to half Bound to endline 10 chest to floor push ups Sprint back to start	03m 030s Performed as RX
Jacob Mitchell	04/08/2016	Keshequa High School	Double Under Wonder	10 Double Under Jump Ropes for time	5m 00s Performed as RX
Jacob Mitchell	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	192 reps Performed as RX
Jacob Mitchell	02/25/2016	Keshequa High School	Wall Walker	2 Rounds for Time 5 Walk Walk Ups 10 Single Leg Squats (5 Each Leg)	03m 004s Performed as RX
Jacob Mitchell	02/23/2016	Keshequa High School	Hockey Heaven	3 Rounds for Time One gym length over running with hockey stick above head 20 hockey stick jump overs One gym length back skipping with stick above head 10 Bench Squats with stick above head	01m 052s Performed as RX
Jacob Mitchell	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	03m 30s Performed as RX
Jacob Mitchell	02/08/2016	Keshequa High School	Badminton Tabata	Badminton Tabata Line Walk Over Push-Ups Line Jumps - Front to Back Line Mountain Climbers - Both Legs Simultaneously Line Taps - Side to Side Log Total Reps	182 reps Performed as RX
Jacob Mitchell	02/02/2016	Keshequa High School	Shoulder Lunge Squat	Lunge to net and turn weight right then left every lunge Return to Bench and perform 10 bench squats Lunge to net with weight extended in right arm Return to bench with weight extended in left arm 10 bench squats	01m 038s Performed as RX
Jacob Mitchell	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	144 reps Performed as RX
Jacob Mitchell	01/20/2016	Keshequa High School	Whole Lotta Tabata	Work through 8 Stations, 20 seconds on, 10 seconds rest Wall Ball Box Jumps Push Ups Dips Kettle Bell Swings Switch Lunges Thrusters Jump Rope Post Total Reps	427 reps Performed as RX
Jacob Mitchell	01/20/2016	Keshequa High School	Whole Lotta Tabata	Work through 8 Stations, 20 seconds on, 10 seconds rest Wall Ball Box Jumps Push Ups Dips Kettle Bell Swings Switch Lunges Thrusters Jump Rope Post Total Reps	125 reps Performed as RX
Jacob Mitchell	01/13/2016	Keshequa High School	Five for Time	Time Each Session for a final Total Time Prescribed .25 Mile Run 20 Squats - 45lb Bar 50 Push Ups - chest to floor 20 Thrusters - 45lb Bar 20 Box Jumps - 24" Scaled .25 Mile Run 20 Squats - 25lb Plate 50 Push Ups - chest to floor 20 Thrusters - 25lb Plate 20 Box Jumps - 12"	06m 45s Performed as RX
Jacob Mitchell	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	01m 10s Performed as RX
Jacob Mitchell	01/07/2016	Keshequa High School	Wilt Chamberlain	In any order: 20 Left Arm on ball push ups 20 Right Arm on the ball push ups 20 Line Jumps w/basketball 20 Wall Jumps w/basketball 20 Butt to basketball squats	01m 037s Performed as RX
Jacob Mitchell	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	02m 40s Performed as RX
Jacob Mitchell	12/21/2015	Keshequa High School	Down with 20lbs	2 Rounds for Time 10 Bench Squat w/20lbs 1 Gym Width - Overhead Lunge w/20lbs 1 Gym Width - Farmer Walk w/20lbs 10 Jump Ropes	02m 06s Performed as RX
Jacob Mitchell	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	142 reps Performed as RX
Jacob Mitchell	12/15/2015	Keshequa High School	Push and Hurdle	2 Rounds Plate push to Half-Court 3 Log Hurdle 10 Chest to Floor Push-Ups 3 Log Hurdle Plate Push to Endline	03m 013s Performed as RX
Jacob Mitchell	12/11/2015	Keshequa High School	1 Min Step Test	1 Min Max Reps Start outside of the agility ladder on two feet Step in with one foot followed by other foot Step out with one foot followed by other foot Repeat as many reps as possible. 1 Rep equals stepping in and out	72 reps Performed as RX
Jacob Mitchell	12/09/2015	Keshequa High School	Jump and Tumble	1 cartwheel 1 toe touch 1 forward roll 1 tuck jump	24 reps Performed as RX

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