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WEIGHT: 45lb
---> TOTAL REPS: 180
--->Time cap: 15 min.-->
Athlete Date Sort Location Workout Name Description Results
Mariana Bridges . 11/03/2018 Open 2021 - TRIBU FITNESS COMMUNITY 20.3
For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

---Front squats and thrusters---
--->WEIGHT: 45lb
---> TOTAL REPS: 180
--->Time cap: 15 min.		 135 reps
Performed as RX
Mariana Bridges . 11/03/2018 Open 2021 - TRIBU FITNESS COMMUNITY 20.4 Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.		 105 lbs
Performed as RX
Lorena Barron Pacheco. 11/03/2018 NUCLEO FEST Workout 1 AMRAP 7 Min
-9 Cal Air bike
-50 SU
-3 Shuttle run 		3 rounds 246 reps
Performed as RX
Lorena Barron Pacheco. 11/03/2018 NUCLEO FEST Workout 2 For time 8 min.
12 wall walks
then...
15 High knee raises
15 Thrusters 55lbs
12 High knee raises
12 Thrusters 55lbs
9 High knee raises
9 Thrusters 55 lbs		 3m 52s
Performed as RX
Lorena Barron Pacheco. 11/03/2018 NUCLEO FEST Workout 2 For time 8 min.
12 wall walks
then...
15 High knee raises
15 Thrusters 55lbs
12 High knee raises
12 Thrusters 55lbs
9 High knee raises
9 Thrusters 55 lbs		 3m 52s
Performed as RX
Lorena Barron Pacheco. 11/03/2018 NUCLEO FEST Workout 3 For Time
40 Wall-ball Shots 10
30 Hang clean and Jerks 55Lbs
20 Burpee step overs 20		 6m 52s
Performed as RX
Lorena Barron Pacheco. 11/03/2018 NUCLEO FEST Workout 3B AMRAP 2 min.
Snatches 55Lbs
 24 reps
Performed as RX
Analea Blackburn 10/25/2018 Keshequa High School Q1-W11 - Wall Walkers 2 Rounds for Time

5 Wall Walks
Skip to Half
Bound to End
5 Push Ups
Sprint to Start		 1m 46s
Performed as RX
Kayla Breemes 10/25/2018 Keshequa High School Q1-W11 - Wall Walkers 2 Rounds for Time

5 Wall Walks
Skip to Half
Bound to End
5 Push Ups
Sprint to Start		 1m 42s
Performed as RX
Analea Blackburn 10/23/2018 Keshequa High School Q1-W10 - 31 to 3 Rounds and Reps 3 Minutes
10 bench squats
10 push ups
10 tuck jumps
1 sprint over and back (touch bleachers)
 3 rounds 30 reps
Performed as RX
Analea Blackburn 10/23/2018 Keshequa High School Q1-W10 - 31 to 3 Rounds and Reps 3 Minutes
10 bench squats
10 push ups
10 tuck jumps
1 sprint over and back (touch bleachers)
 3 rounds 30 reps
Performed as RX
Kayla Breemes 10/23/2018 Keshequa High School Q1-W10 - 31 to 3 Rounds and Reps 3 Minutes
10 bench squats
10 push ups
10 tuck jumps
1 sprint over and back (touch bleachers)
 2 rounds 2 reps
Performed as RX
Analea Blackburn 10/15/2018 Keshequa High School Q1-W9 - Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course		 6m 57s
Performed as RX
Kayla Breemes 10/15/2018 Keshequa High School Q1-W9 - Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course		 9m 38s
Performed as RX
Analea Blackburn 10/03/2018 Keshequa High School Q1-W8 - STANDING LONG JUMP BENCHMARK #1 The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.

Measure in total inches!		 84 in
Performed as RX
Kayla Breemes 10/03/2018 Keshequa High School Q1-W8 - STANDING LONG JUMP BENCHMARK #1 The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.

Measure in total inches!		 72 in
Performed as RX
Joshua Barnhardt 10/03/2018 Keshequa High School Q1-W8 - STANDING LONG JUMP BENCHMARK #1 The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.

Measure in total inches!		 87 in
Performed as RX
Analea Blackburn 10/01/2018 Keshequa High School Q1-W7 - PAINT AGILITY BENCHMARK #1 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 15.80 mi
Performed as RX
Kayla Breemes 10/01/2018 Keshequa High School Q1-W7 - PAINT AGILITY BENCHMARK #1 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 1.00 mi
Performed as RX
Joshua Barnhardt 10/01/2018 Keshequa High School Q1-W7 - PAINT AGILITY BENCHMARK #1 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 15.00 mi
Performed as RX
Analea Blackburn 09/27/2018 Keshequa High School Q1-W6 - PLANK 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. 22m 00s
Performed as RX
Kayla Breemes 09/27/2018 Keshequa High School Q1-W6 - PLANK 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. 10m 05s
Performed as RX
Joshua Barnhardt 09/27/2018 Keshequa High School Q1-W6 - PLANK 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 00s
Performed as RX
Analea Blackburn 09/24/2018 Keshequa High School Q1-W5 - 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		 13 in
Performed as RX
Kayla Breemes 09/24/2018 Keshequa High School Q1-W5 - 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		 21 in
Performed as RX
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