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Athlete	Date	Location	Workout Name	Description	Results
Thomas Farnsworth	10/25/2016	Keshequa High School	Two for You	2 Rounds for Time 10 Split Squats Bear Crawl to Half Skip to Endline 10 Shoulder Taps Bound to Start	01m 26s Performed as RX
Thomas Farnsworth	10/19/2016	Keshequa High School	Frogger	4 Rounds 4 Time 6 One Foot on the bench push-ups Karaoke 5 Frog Jumps Karaoke	02m 26s Performed as RX
Thomas Farnsworth	10/17/2016	Keshequa High School	4 Speed	4 rounds for time 10 flutter kicks Run to opposite End 10 Wall Jumps Run Back	01m 52s Performed as RX
Thomas Farnsworth	10/13/2016	Keshequa High School	Offsides	2 Rounds for Time 10 Single Leg Squat w/weight in one hand Bunny Hop to Half w/ weight overhead 5 Single Arm Plank Raise w/weight in one hand Straight Arm Toe Walk to Sideline 5 Single Arm Plank Raise w/weight in opp hand Run back with weight	1m 53s Performed as RX
Thomas Farnsworth	10/11/2016	Keshequa High School	None	AMRAP in 1:30 10 Fast Feet Belly to floor Sprint width of the gym 10 Fast Feet Belly to floor Back Peddle to start	4 reps Performed as RX
Thomas Farnsworth	10/06/2016	Keshequa High School	Jump and Gallop	3 Rounds for Time 10 Jumps Running Jump Rope to Endline 10 jump overs Gallop back to start	01m 57s Performed as RX
Thomas Farnsworth	10/04/2016	Keshequa High School	Power Up	3 Rounds for Time 10 Push Ups - feet on bench Bound across gym 10 Burpees Power Skip Back	02m 46s Performed as RX
Thomas Farnsworth	09/30/2016	Keshequa High School	Leggo	2 Rounds for Time w/10lb Plate 10 Bench Squats w/weight at chest Walking Lunge to Mid Court w/weight over head One legged hop to opposite side w/weight in one hand w/arm extended One legged hop back to mid court w/weight in other hand Weight in the front of chest skip to start	01m 23s Performed as RX
Thomas Farnsworth	09/28/2016	Keshequa High School	Hard Core	2 Rounds for Time 10 Mason Twists Bear Crawl to Half Seal Crawl to Foul Line Bunny Hops to End Plank Circle Walk Jog Backwards to Start	02m 25s Performed as RX
Thomas Farnsworth	09/26/2016	Keshequa High School	Tri's and Bi's	AMRAP 10 Push Ups 10 Dips	02 rounds 05 reps Performed as RX
Thomas Farnsworth	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	3m 17s Performed as RX
Thomas Farnsworth	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 56s Performed as RX
Thomas Farnsworth	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.	10 in Performed as RX
Thomas Farnsworth	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.	28 ft Performed as RX
Thomas Farnsworth	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	4.76 mi Performed as RX
Thomas Farnsworth	05/16/2016	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	4 rounds 10 reps Performed as RX
Thomas Farnsworth	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	02m 00s Performed as RX
Thomas Farnsworth	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	02m 24s Performed as RX
Thomas Farnsworth	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	03m 15s Performed as RX
Thomas Farnsworth	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	65 reps Performed as RX
Thomas Farnsworth	04/18/2016	Keshequa High School	Five Min Oxidative	5 Minute Jog	05m 00s Performed as RX
Thomas Farnsworth	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	03m 24s Performed as RX
Thomas Farnsworth	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	105 reps Performed as RX
Thomas Farnsworth	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	02m 13s Performed as RX
Thomas Farnsworth	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	03m 04s Performed as RX

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