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Athlete	Date	Location	Workout Name	Description	Results
Makenzi Claud-Powers	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 00s Performed as RX
Makenzi Claud-Powers	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 42s Performed as RX
Makenzi Claud-Powers	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.	14 in Performed as RX
Makenzi Claud-Powers	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.	20 ft Performed as RX
Makenzi Claud-Powers	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.	20.00 mi Performed as RX
Makenzi Claud-Powers	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	7.40 mi Performed as RX
Makenzi Claud-Powers	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.	30 reps Performed as RX
Makenzi Claud-Powers	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.	35 reps Performed as RX
Makenzi Claud-Powers	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	1m 58s Performed as RX
Makenzi Claud-Powers	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 06s Performed as RX
Makenzi Claud-Powers	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	8 reps Performed as RX
Makenzi Claud-Powers	04/18/2016	Keshequa High School	Five Min Oxidative	5 Minute Jog	5m 00s Performed as RX
Makenzi Claud-Powers	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	2m 20s Performed as RX
Makenzi Claud-Powers	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	3m 20s Performed as RX
Makenzi Claud-Powers	04/08/2016	Keshequa High School	Double Under Wonder	10 Double Under Jump Ropes for time	3m 00s Performed as RX
Makenzi Claud-Powers	03/18/2016	Keshequa High School	Easter Beaster	2 Rounds For Time Kettle Bell Single Arm Switch w/10lbs (10 reps) Single Leg Bench Squat (10 reps - 5 each leg) 10 Walking Lunges Out w/10lbs Two Foot Hops Back w/10lbs	2m 12s Performed as RX
Makenzi Claud-Powers	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	45 reps Performed as RX
Makenzi Claud-Powers	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	4m 15s Performed as RX
Makenzi Claud-Powers	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	3m 34s Performed as RX
Makenzi Claud-Powers	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	3m 40s Performed as RX
Makenzi Claud-Powers	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	2m 40s Performed as RX
Makenzi Claud-Powers	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	130 reps Performed as RX
Makenzi Claud-Powers	01/22/2016	Keshequa High School	Rollin Rollin Rollin	2 Mins AMRAP Forward Rolls	128 reps Performed as RX
Makenzi Claud-Powers	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	182 reps Performed as RX
Makenzi Claud-Powers	01/15/2016	Keshequa High School	Tabata 1	4 Minute Total Body Tabata 20 Seconds On - 10 Seconds Rest 2 Rounds with 30 Second Intermission Mountain Climbers Air Squat Air Bike High Knees Russian Twists Burpees Push Ups http://viewpure.com/mgbFLPPCaWM?ref=search	382 reps Performed as RX

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