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Athlete Date Sort Location Workout Name Description Results
Heather White 09/18/2015 Keshequa High School Kriss Kross will make ya Jump Jump 5 Rounds for Time
15 Double Unders
1 Down and Back

Scaled
5 Rounds for Time
15 Singles
1 Down and Back
 3m 10s
Workout Scaled
Hunter Wood 09/18/2015 Keshequa High School Kriss Kross will make ya Jump Jump 5 Rounds for Time
15 Double Unders
1 Down and Back

Scaled
5 Rounds for Time
15 Singles
1 Down and Back
 2m 28s
Workout Scaled
Heather White 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



3m 33s
Workout Scaled
Hunter 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



2m 50s
Workout Scaled
Amber 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 09s
Workout Scaled
Amber Wood 09/14/2015 Keshequa High School Intro to the Deadlift and Clean 3 Rounds of 10 Reps of Each:

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

10 Dips
10 Burpees		 5 rounds 2 reps
Performed as RX
Hunter Wood 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 4 rounds 2 reps
Performed as RX
Hunter Wood 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 4 rounds 2 reps
Performed as RX
Hunter Wood 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 5 rounds 2 reps
Performed as RX
Amber 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		 6m 07s
Performed as RX
Heather White 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		 6m 30s
Performed as RX
Parker West 02/04/2015 CrossFit Eclipse None WOD:

- 10 Toes to Bar
- 5 Front Squats (205/135)
- 15 Toes to Bar
- 10 Front squats (185/115)
- 20 Toes to Bar
- 15 Front Squats (135/95)
- 25 Toes to Bar
- 20 Front Squats (95/65)		 9m 42s
Performed as RX
Parker West 01/26/2015 CrossFit Eclipse None WOD: 10 min. AMRAP
- 7 Pull Ups
- 7 Thrusters (95/65)
- 7 Burpees		 5 rounds 11 reps
Performed as RX
Parker West 01/23/2015 CrossFit Eclipse Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 3 reps
Performed as RX
Parker West 01/20/2015 CrossFit Eclipse None WOD:
5 RFT
- 10 Burpees
- 10 KBS (55/35)
- 10 Box Jumps (24/20)
- 10 Pull Ups		 10m 34s
Performed as RX
Parker West 01/19/2015 CrossFit Eclipse None WOD: 12 min. AMRAP
- 5 Shoulder to Overhead (155/105)
- 10 Ring Dips
- 15 Air Squats		 6 rounds 5 reps
Performed as RX
Parker West 01/12/2015 CrossFit Eclipse None WOD: 21-15-9
- Kettlebell Swings (70/53)
- Wall Balls (20/14)
- Burpee to plate (black 45# plates)		 8m 14s
Performed as RX
Parker West 01/06/2015 CrossFit Eclipse None WOD: 15 min. AMRAP
- 8 Hang Power Clean (135/95)
- 8 TTB
- 8 HR Push Ups		 7m 02s
Performed as RX
Parker West 01/06/2015 CrossFit Eclipse None WOD: 15 min. AMRAP
- 8 Hang Power Clean (135/95)
- 8 TTB
- 8 HR Push Ups		 7m 02s
Performed as RX
Parker West 12/30/2014 CrossFit Eclipse None WOD:
Buy In: 100 Double Unders
10-8-6-4-2
- Kettlebell Swings (70/53)
20-16-12-8-4
- HR Push Ups
Buy Out: 40 Burpees		 8m 56s
Performed as RX
Parker West 12/22/2014 CrossFit Eclipse None WOD: 15-12-9-6-3
- Thrusters (95/65)
- Toes to Bar
- HR Push Ups		 8m 45s
Performed as RX
Parker West 12/18/2014 CrossFit Eclipse Diane 21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups		 6m 42s
Performed as RX
Parker West 12/12/2014 CrossFit Eclipse None WOD: For time:
- Row 1,000 meters
- 21 KB Swings(55/35)
- Row 750 meters
- 15 KB Swings
- Row 500 meters
- 9 KB Swings		 11m 49s
Performed as RX
Parker West 12/09/2014 CrossFit Eclipse None Wod: Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (20/14)
30 cleans, (135/95)
20 muscle-ups		 179 reps
Performed as RX
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