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Athlete Date Sort Location Workout Name Description Results
Kaitlyn Knapp 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks		 2m 00s
Performed as RX
Kaitlyn Knapp 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

 50 reps
Performed as RX
Kaitlyn Knapp 11/20/2015 Keshequa High School Jump and Bump 3 Rounds for Time

10 Weight Bumps
Jump Rope 1 Length
10 Jumps
Power Skip 1 Length (Hold Jump Rope)		 2m 15s
Performed as RX
Kaitlyn Knapp 11/18/2015 Keshequa High School Volleyball Agility Timed agility course on the volleyball court

Start in the back right corner, sprint to front corner, slide to front left corner, backpeddle to back left corner, slide to back right corner, sprint to front left corner, slide to front right corner, backpeddle to back left corner, slide to back right corner.		 2m 10s
Performed as RX
Kaitlyn Knapp 11/16/2015 Keshequa High School 12-8-4 Rep for Time 12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk		 2m 40s
Performed as RX
Kaitlyn Knapp 11/12/2015 Keshequa High School 10 - 1 3 Rounds for Time

10 Squats w/Weight Overhead
1 Length Sprint w/Weight Overhead
10 Swings w/Weight
1 Length Skip w/Weight Out in Front
 2m 30s
Performed as RX
Kaitlyn Knapp 11/09/2015 Keshequa High School Deadlift, Hang Clean, Push Press Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
 2-5 lbs
2-10 lbs
2-15 lbs
Performed as RX
Kaitlyn Knapp 11/03/2015 Keshequa High School Stationary Fran 21-15-9

Push-Ups
Split Lunges
Dips
Jump Rope		 6m 40s
Performed as RX
Kaitlyn Knapp 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 10 lbs
10 lbs
20 lbs
Performed as RX
Kaitlyn Knapp 09/21/2015 Keshequa High School Larry Legend (#33) 1 Round for Time

10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
 2m 30s
Performed as RX
Kaitlyn Knapp 09/16/2015 Keshequa High School Shoulders or Boulders? 3 Rounds
10 Headstand Pushups
Cartwheels to Halfcourt
10 clapping pushups
Seal Walk to endline
Jog to other end of the gym

Scaled
5 kickups or 10 pushups
Seal Walk to half
20 alternating shoulder taps
Jog to far endline and then back to starting endline



2m 32s
Workout Scaled
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