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Athlete	Date	Location	Workout Name	Description	Results
Nick Erwin	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	1m 30s Performed as RX
Nick Erwin	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	2m 12s Performed as RX
Nick Erwin	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 10s Performed as RX
Nick Erwin	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 12s Performed as RX
Nick Erwin	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	2m 33s Performed as RX
Nick Erwin	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	80 reps Performed as RX
Nick Erwin	04/20/2016	Keshequa High School	Stepping Up, Stepping Out	2 Minutes 10 Step Ups 10 Push Ups - hands on curb	6 rounds 18 reps Performed as RX
Nick Erwin	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	2m 30s Performed as RX
Nick Erwin	03/31/2016	Keshequa High School	2 Minutes Glycolytic Push Up Test	Chest to Floor Push Up - As many reps as possible with good form in 2 mins	50 reps Performed as RX
Nick Erwin	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 11s Performed as RX
Nick Erwin	02/25/2016	Keshequa High School	Wall Walker	2 Rounds for Time 5 Walk Walk Ups 10 Single Leg Squats (5 Each Leg)	2m 31s Performed as RX
Nick Erwin	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 42s Performed as RX
Nick Erwin	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	3m 00s Performed as RX
Nick Erwin	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	120 reps Performed as RX
Nick Erwin	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	1m 22s Performed as RX
Nick Erwin	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	120 reps Performed as RX
Nick Erwin	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	120 reps Performed as RX
Nick Erwin	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	600 reps Performed as RX
Nick Erwin	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	1m 30s Performed as RX
Nick Erwin	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 12s Performed as RX
Nick Erwin	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	1m 25s Performed as RX
Nick Erwin	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	69 reps Performed as RX
Nick Erwin	12/09/2015	Keshequa High School	Jump and Tumble	1 cartwheel 1 toe touch 1 forward roll 1 tuck jump	15 reps Performed as RX
Nick Erwin	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	1m 30s Performed as RX
Nick Erwin	12/01/2015	Keshequa High School	1 for 1	2 Minutes AMRAP 1 Bench Squat 1 Push Up	40 reps Performed as RX

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