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Athlete	Date	Location	Workout Name	Description	Results
Rebecca Snyder	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	174 reps Performed as RX
Rebecca Snyder	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 20s Performed as RX
Rebecca Snyder	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	83 reps Performed as RX
Rebecca Snyder	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	89 reps Performed as RX
Rebecca Snyder	12/03/2015	Keshequa High School	Fa la la la la - It's Workout Time	2 Rounds for Time 10 Feet on Bench Push Ups Bear Crawl to Net Seal Crawl to Bench 20 Alternating Single Leg Bench Lunge	1m 46s Performed as RX
Rebecca Snyder	12/01/2015	Keshequa High School	1 for 1	2 Minutes AMRAP 1 Bench Squat 1 Push Up	50 reps Performed as RX
Rebecca Snyder	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)	0m 30s Performed as RX
Rebecca Snyder	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.	0m 21s Performed as RX
Rebecca Snyder	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 05s Performed as RX
Rebecca Snyder	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 20s Performed as RX
Rebecca Snyder	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 27s Performed as RX
Rebecca Snyder	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 20s Performed as RX
Rebecca Snyder	11/09/2015	Keshequa High School	Deadlift, Hang Clean, Push Press	Perform 2 sets x 8 reps Deadlift Hang Clean Push Press	45 lbs 45 lbs lbs 45 lbs lbs 45 lbs lbs 45 lbs lbs 45 lbs lbs Performed as RX
Rebecca Snyder	11/09/2015	Keshequa High School	Deadlift, Hang Clean, Push Press	Perform 2 sets x 8 reps Deadlift Hang Clean Push Press	45 lbs 45 lbs 45 lbs 45 lbs 45 lbs 45 lbs Performed as RX
Rebecca Snyder	11/09/2015	Keshequa High School	Deadlift, Hang Clean, Push Press	Perform 2 sets x 8 reps Deadlift Hang Clean Push Press	45 45 45 lbs Performed as RX
Rebecca Snyder	11/05/2015	Keshequa High School	Cardio AMRAP	AMRAP 3 Minutes Gym Width Sprint 10 Burpees Gym Width Back-Peddle 5 Tuck Jumps	83 reps Performed as RX
Rebecca Snyder	11/05/2015	Keshequa High School	Cardio AMRAP	AMRAP 3 Minutes Gym Width Sprint 10 Burpees Gym Width Back-Peddle 5 Tuck Jumps	81 reps Performed as RX
Rebecca Snyder	11/03/2015	Keshequa High School	Stationary Fran	21-15-9 Push-Ups Split Lunges Dips Jump Rope	3m 05s Performed as RX
Rebecca Snyder	10/22/2015	Keshequa High School	Max Standing Long Jump	Perform 2 standing long jumps for distance. Record your furthest jump.	74 in Performed as RX
Rebecca Snyder	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	4m 20s Performed as RX
Rebecca Snyder	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	4m 30s Performed as RX
Rebecca Snyder	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 39s Performed as RX
Rebecca Snyder	10/06/2015	Keshequa High School	None	1 Mile for time	7m 18s Performed as RX
Rebecca Snyder	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	35 lbs 40 lbs 40 lbs Performed as RX
Rebecca Snyder	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	35 lbs Performed as RX

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