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Athlete	Date	Location	Workout Name	Description	Results
amber mcquillen	01/15/2016	Keshequa High School	Tabata 1	4 Minute Total Body Tabata 20 Seconds On - 10 Seconds Rest 2 Rounds with 30 Second Intermission Mountain Climbers Air Squat Air Bike High Knees Russian Twists Burpees Push Ups http://viewpure.com/mgbFLPPCaWM?ref=search	310 reps Performed as RX
amber mcquillen	01/13/2016	Keshequa High School	Five for Time	Time Each Session for a final Total Time Prescribed .25 Mile Run 20 Squats - 45lb Bar 50 Push Ups - chest to floor 20 Thrusters - 45lb Bar 20 Box Jumps - 24" Scaled .25 Mile Run 20 Squats - 25lb Plate 50 Push Ups - chest to floor 20 Thrusters - 25lb Plate 20 Box Jumps - 12"	5m 49s Workout Scaled
amber mcquillen	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	0m 45s Performed as RX
amber mcquillen	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	1m 25s Performed as RX
amber mcquillen	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	1m 15s Performed as RX
amber mcquillen	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	1m 15s Performed as RX
amber mcquillen	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 24s Performed as RX
amber mcquillen	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 24s Performed as RX
amber mcquillen	12/21/2015	Keshequa High School	Down with 20lbs	2 Rounds for Time 10 Bench Squat w/20lbs 1 Gym Width - Overhead Lunge w/20lbs 1 Gym Width - Farmer Walk w/20lbs 10 Jump Ropes	2m 00s Performed as RX
amber mcquillen	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	4 reps Performed as RX
amber mcquillen	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	114 reps Performed as RX
amber mcquillen	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	2m 00s Performed as RX
amber mcquillen	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	75 reps Performed as RX
amber mcquillen	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	02m 18s Performed as RX
amber mcquillen	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	02m 30s Performed as RX
amber mcquillen	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
amber mcquillen	11/05/2015	Keshequa High School	Cardio AMRAP	AMRAP 3 Minutes Gym Width Sprint 10 Burpees Gym Width Back-Peddle 5 Tuck Jumps	5 reps Performed as RX
amber mcquillen	11/03/2015	Keshequa High School	Stationary Fran	21-15-9 Push-Ups Split Lunges Dips Jump Rope	03m 31s Performed as RX
amber mcquillen	10/22/2015	Keshequa High School	Max Standing Long Jump	Perform 2 standing long jumps for distance. Record your furthest jump.	5 ft Performed as RX
amber mcquillen	10/22/2015	Keshequa High School	Max Standing Long Jump	Perform 2 standing long jumps for distance. Record your furthest jump.	64 in Performed as RX
amber mcquillen	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	04m 27s Performed as RX
amber mcquillen	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)	3m 22s Performed as RX
amber mcquillen	10/14/2015	Keshequa High School	Lunge, Roll, Crawl, Tripod	2 Rounds Walking Lunge to half Somersault Bear Crawl to end 10 push ups Jog to half Tripod Walking Lunge to start	10 lbs Performed as RX
amber mcquillen	10/06/2015	Keshequa High School	None	1 Mile for time	14m 04s Performed as RX
amber mcquillen	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	04m 00s Performed as RX

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