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Athlete	Date	Location	Workout Name	Description	Results
Jade Hinrich	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
Jade Hinrich	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 57s Performed as RX
Jade Hinrich	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	2m 03s Performed as RX
Jade Hinrich	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
Jade Hinrich	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	2m 31s Performed as RX
Jade Hinrich	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	2m 30s Performed as RX
Jade Hinrich	09/26/2016	Keshequa High School	Tri's and Bi's	AMRAP 10 Push Ups 10 Dips	3 rounds 3 reps Performed as RX
Jade Hinrich	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 19s Performed as RX
Jade Hinrich	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 31s Performed as RX
Jade Hinrich	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.	13 in Performed as RX
Jade Hinrich	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.	16 ft Performed as RX
Jade Hinrich	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	4.70 mi Performed as RX
Jade Hinrich	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.	28 reps Performed as RX
Jade Hinrich	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	01m 54s Performed as RX
Jade Hinrich	05/16/2016	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	6 rounds 1 reps Performed as RX
Jade Hinrich	05/12/2016	Keshequa High School	PSST	3 Rounds for Time 10 chest to floor push ups Skip across the width of gym Sprint back 10 tuck jumps	1m 40s Performed as RX
Jade Hinrich	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	1m 56s Performed as RX
Jade Hinrich	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	2m 46s Performed as RX
Jade Hinrich	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	2m 49s Performed as RX
Jade Hinrich	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	47 reps Performed as RX
Jade Hinrich	02/29/2016	Keshequa High School	Blender	20 One Foot Jump Ropes Run Forward To Endline 20 Opposite Knee to Elbow In Push Up Position Run Backward to Endline 20 One Foot Jump Rope Lunge To Half Lunge Backward to Endline Seal Crawl To Foul Line Army Crawl To Endline	2m 24s Performed as RX
Jade Hinrich	02/29/2016	Keshequa High School	Blender	20 One Foot Jump Ropes Run Forward To Endline 20 Opposite Knee to Elbow In Push Up Position Run Backward to Endline 20 One Foot Jump Rope Lunge To Half Lunge Backward to Endline Seal Crawl To Foul Line Army Crawl To Endline	2m 14s Performed as RX
Jade Hinrich	02/25/2016	Keshequa High School	Wall Walker	2 Rounds for Time 5 Walk Walk Ups 10 Single Leg Squats (5 Each Leg)	2m 18s Performed as RX
Jade Hinrich	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	1m 35s Performed as RX
Jade Hinrich	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	156 reps Performed as RX

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