8 Hanging knee-raises
---> 10 dumbbell hang clean and jerks
--->12-cal. row

Scaled:
Women use 10-lb. dumbbell

Este entrenamiento comienza con el atleta
de pie en el piso debajo de la barra de pull-up.
Despus de la llamada de --> 8 Hanging knee-raises
---> 10 dumbbell hang clean and jerks
--->12-cal. row

Scaled:
Women use 10-lb. dumbbell

Este entrenamiento comienza con el atleta
de pie en el piso debajo de la barra de pull-up.
Despus de la llamada de -->

Athlete	Date	Location	Workout Name	Description	Results
Joshua Barnhardt	12/01/2017	Keshequa High School	Q2-W4	1 Min Ladder Step In/Out Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min.	5 reps Performed as RX
Serena Blackburn	11/29/2017	Keshequa High School	Q2-W3	3 Rounds for Time 10 Air Squats 10 Push Ups 10 Switch Lunges	1m 22s Performed as RX
Analea Blackburn	11/29/2017	Keshequa High School	Q2-W3	3 Rounds for Time 10 Air Squats 10 Push Ups 10 Switch Lunges	1m 47s Performed as RX
Joshua Barnhardt	11/29/2017	Keshequa High School	Q2-W3	3 Rounds for Time 10 Air Squats 10 Push Ups 10 Switch Lunges	1m 04s Performed as RX
Serena Blackburn	11/27/2017	Keshequa High School	Q2-W2	2 Rounds for Time 10 Push Ups Lunge to Half Skip To End 10 Tuck Jumps Sprint back to start	1m 18s Performed as RX
Analea Blackburn	11/27/2017	Keshequa High School	Q2-W2	2 Rounds for Time 10 Push Ups Lunge to Half Skip To End 10 Tuck Jumps Sprint back to start	1m 24s Performed as RX
Serena Blackburn	11/14/2017	Keshequa High School	Q2-W1	21-15-9 Bench Squats Push Ups Jump Ropes	1m 58s Performed as RX
Analea Blackburn	11/14/2017	Keshequa High School	Q2-W1	21-15-9 Bench Squats Push Ups Jump Ropes	2m 12s Performed as RX
Joshua Barnhardt	11/07/2017	Keshequa High School	Q1-W10 Core Benchmark #1	Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.	1m 05s Performed as RX
Joshua Barnhardt	11/07/2017	Keshequa High School	Q1-W9 1 Mile Run Benchmark #1	1 Mile Run for time - 2 laps around the school campus course	7m 52s Performed as RX
Joshua Barnhardt	11/07/2017	Keshequa High School	Q1-W4 - 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.	20 in Performed as RX
Alicia Benítez	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.1	------ WORKOUT 18.1 ------ Complete as many rounds as possible (AMRAP) in 20 minutes of: ---> 8 Hanging knee-raises ---> 10 dumbbell hang clean and jerks --->12-cal. row Scaled: Women use 10-lb. dumbbell Este entrenamiento comienza con el atleta de pie en el piso debajo de la barra de pull-up. Despus de la llamada de	238 reps Performed as RX
Alicia Benítez	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.2	Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Scaled: Women use 10-lb. dumbbell Time cap: 12 minutes to complete 18.2 AND 18.2a	9m 3s Performed as RX
Andrea Blanco	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.2	Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Scaled: Women use 10-lb. dumbbell Time cap: 12 minutes to complete 18.2 AND 18.2a	12m 5s Performed as RX
Alicia Benítez	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.2 A	Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a	100 lbs Performed as RX
Andrea Blanco	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.2 A	Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a	0 lbs Performed as RX
Andrea Blanco	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.1	------ WORKOUT 18.1 ------ Complete as many rounds as possible (AMRAP) in 20 minutes of: ---> 8 Hanging knee-raises ---> 10 dumbbell hang clean and jerks --->12-cal. row Scaled: Women use 10-lb. dumbbell Este entrenamiento comienza con el atleta de pie en el piso debajo de la barra de pull-up. Despus de la llamada de	228 reps Performed as RX
Alicia Benítez	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.3	.	805 reps Performed as RX
Andrea Blanco	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.3	.	514 reps Performed as RX
Alicia Benítez	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.4	Workout 18.4 For time: 21 deadlifts, 85 lb. 21 hand-release push-ups 15 deadlifts, 85 lb. 15 hand-release push-ups 9 deadlifts, 85 lb. 9 hand-release push-ups 21 deadlifts, 105 lb. 50-ft. bear crawl 15 deadlifts, 105 lb. 50-ft. bear crawl 9 deadlifts, 105 lb. 50-ft. bear crawl Time cap: 9 min	165 reps Performed as RX
Andrea Blanco	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.4	Workout 18.4 For time: 21 deadlifts, 85 lb. 21 hand-release push-ups 15 deadlifts, 85 lb. 15 hand-release push-ups 9 deadlifts, 85 lb. 9 hand-release push-ups 21 deadlifts, 105 lb. 50-ft. bear crawl 15 deadlifts, 105 lb. 50-ft. bear crawl 9 deadlifts, 105 lb. 50-ft. bear crawl Time cap: 9 min	111 reps Performed as RX
Alicia Benítez	11/04/2017	OPEN 2018 CROSSBOX 6.15	18.5	.	108 reps Performed as RX
Sulema Brito	11/04/2017	INDOOR ROWING CHALLENGE	Rowing	For Distance: AMDAP 16min (As Many Distance As Possible) Relevos 4min c/u	3,711 m Performed as RX
Alicia Benitez	11/04/2017	INDOOR ROWING CHALLENGE	Rowing	For Distance: AMDAP 16min (As Many Distance As Possible) Relevos 4min c/u	3,625 m Performed as RX
Sulema Brito	11/04/2017	INDOOR ROWING CHALLENGE	Rowing Sprint	For time: 2000mts in Team Relevos 500mts c/u	7m 59s Performed as RX