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Athlete	Date	Location	Workout Name	Description	Results
chase ellwood	10/17/2016	Keshequa High School	4 Speed	4 rounds for time 10 flutter kicks Run to opposite End 10 Wall Jumps Run Back	2m 31s Performed as RX
chase ellwood	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	2m 16s Performed as RX
chase ellwood	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
chase ellwood	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	1m 58s Performed as RX
chase ellwood	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	2m 27s Performed as RX
chase ellwood	09/26/2016	Keshequa High School	Tri's and Bi's	AMRAP 10 Push Ups 10 Dips	3 rounds 4 reps Performed as RX
chase ellwood	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	1m 54s Performed as RX
chase ellwood	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	3m 48s Performed as RX
chase ellwood	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.	7 in Performed as RX
chase ellwood	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	2m 34s Performed as RX
chase ellwood	05/16/2016	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	4 rounds 11 reps Performed as RX
chase ellwood	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 38s Performed as RX
chase ellwood	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	2m 09s Performed as RX
chase ellwood	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	4m 09s Performed as RX
chase ellwood	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	70 reps Performed as RX
chase ellwood	04/20/2016	Keshequa High School	Stepping Up, Stepping Out	2 Minutes 10 Step Ups 10 Push Ups - hands on curb	3 rounds 0 reps Performed as RX
chase ellwood	04/18/2016	Keshequa High School	Five Min Oxidative	5 Minute Jog	5m 00s Performed as RX
chase ellwood	04/14/2016	Keshequa High School	Final 3rd	2 rounds for time 5 Kick Ups 5 Full ROM Squat Jumps Skip To Half Sprint Back	3m 20s Performed as RX
chase ellwood	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	5m 23s Performed as RX
chase ellwood	02/23/2016	Keshequa High School	Hockey Heaven	3 Rounds for Time One gym length over running with hockey stick above head 20 hockey stick jump overs One gym length back skipping with stick above head 10 Bench Squats with stick above head	2m 36s Performed as RX
chase ellwood	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	4m 37s Performed as RX
chase ellwood	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	86 reps Performed as RX
chase ellwood	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	293 reps Performed as RX
chase ellwood	01/07/2016	Keshequa High School	Wilt Chamberlain	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	2m 06s Performed as RX
chase ellwood	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	1m 49s Performed as RX

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