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Athlete Date Sort Location Workout Name Description Results
nick wood 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 1.00 mi
Performed as RX
nick wood 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 6.00 mi
Performed as RX
nick wood 10/20/2015 Keshequa High School Walk to Plank 2 Rounds for Time

Walking Lunge w/10lbs overhead
Side Plank Raises with 10lbs (Right)
2 foot hop for distance to endline
5 Tuck Jumps
Bound to Mat
Side Plank Raises with 10lbs (Left)
Side Lunge to Wall w/ 10lbs overhead 		3m 030s
Performed as RX
nick wood 10/16/2015 Keshequa High School None 2 Rounds for Time

20 Jump Ropes
10lb Offset Weight Skip (1 Arm)
10 Power Push Ups over weight
10lb Offset Weight Skip (1 Arm)
20 Jump Ropes
10lb Front Weight Gallop (1 Arm)
10 Jack Push Ups
10lb Front Weight Gallop (1 Arm)

 4m 15s
Performed as RX
nick wood 10/16/2015 Keshequa High School None 2 Rounds for Time

20 Jump Ropes
10lb Offset Weight Skip (1 Arm)
10 Power Push Ups over weight
10lb Offset Weight Skip (1 Arm)
20 Jump Ropes
10lb Front Weight Gallop (1 Arm)
10 Jack Push Ups
10lb Front Weight Gallop (1 Arm)

 6m 00s
Performed as RX
nick wood 10/14/2015 Keshequa High School Lunge, Roll, Crawl, Tripod 2 Rounds

Walking Lunge to half
Somersault
Bear Crawl to end
10 push ups
Jog to half
Tripod
Walking Lunge to start

 45 lbs
Performed as RX
nick wood 10/06/2015 Keshequa High School None 1 Mile for time 4m 50s
Performed as RX
nick wood 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 5m 00s
Performed as RX
nick wood 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 55 lbs
Performed as RX
nick wood 09/24/2015 Keshequa High School Jump/Carry/WallBall 3 Rounds
10 Box Jumps
1 Length Med Ball Carry
10 Wall Ball
1 Length Med Ball Carry		 56 lbs
Performed as RX
nick wood 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



4m 00s
Performed as RX
nick wood 09/14/2015 Keshequa High School Intro to the Deadlift and Clean 3 Rounds of 10 Reps of Each:

Deadlift
Clean		 45 lbs
Performed as RX
nick wood 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 7 rounds 3 reps
Performed as RX
Nick Wood 09/08/2015 Keshequa High School None Rx
21-15-7
Pushups
Squats
Gym Width

Scaled
21-15-7
Straight Arm Plank
Squat
Gym Width		 5m 18s
Performed as RX
nick wood 09/08/2015 Keshequa High School None Rx
21-15-7
Pushups
Squats
Gym Width

Scaled
21-15-7
Straight Arm Plank
Squat
Gym Width		 4m 00s
Performed as RX
nick wood 09/02/2015 Keshequa High School First Day Use Proper Name
Sign up for Keshequa High School Gym		 6m 00s
Performed as RX
nick wood 09/02/2015 Keshequa High School Intro Successfully sign up to Track my PR. 7m 00s
Performed as RX
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