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Athlete	Date	Location	Workout Name	Description	Results
josh 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	2m 26s Performed as RX
josh 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	5 reps Performed as RX
josh 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	1m 45s Performed as RX
josh 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	2m 10s Performed as RX
josh 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	1m 28s Performed as RX
josh 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	2m 10s Performed as RX
josh Farnsworth	09/26/2016	Keshequa High School	Tri's and Bi's	AMRAP 10 Push Ups 10 Dips	5 rounds 7 reps Performed as RX
josh Farnsworth	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 30s Performed as RX
josh 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 57s Performed as RX
josh 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.	15 in Performed as RX
josh 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	4.87 mi Performed as RX
josh Farnsworth	09/07/2016	Keshequa High School	Push Up Benchmark #1	2 Min AMRAP Hands off floor full range of motion push ups Test of strength/endurance not power.	40 reps Performed as RX
josh Farnsworth	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	2m 24s Performed as RX
josh Farnsworth	05/12/2016	Keshequa High School	PSST	3 Rounds for Time 10 chest to floor push ups Skip across the width of gym Sprint back 10 tuck jumps	2m 03s Performed as RX
josh Farnsworth	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 35s Performed as RX
josh 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	1m 56s Performed as RX
josh 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	35 reps Performed as RX
josh Farnsworth	04/20/2016	Keshequa High School	Stepping Up, Stepping Out	2 Minutes 10 Step Ups 10 Push Ups - hands on curb	5 rounds 52 reps Performed as RX
josh Farnsworth	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	2m 28s Performed as RX
josh 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	3m 23s Performed as RX
josh Farnsworth	04/08/2016	Keshequa High School	Double Under Wonder	10 Double Under Jump Ropes for time	3m 15s Performed as RX
josh Farnsworth	03/31/2016	Keshequa High School	2 Minutes Glycolytic Push Up Test	Chest to Floor Push Up - As many reps as possible with good form in 2 mins	27 reps Performed as RX
josh Farnsworth	03/18/2016	Keshequa High School	Easter Beaster	2 Rounds For Time Kettle Bell Single Arm Switch w/10lbs (10 reps) Single Leg Bench Squat (10 reps - 5 each leg) 10 Walking Lunges Out w/10lbs Two Foot Hops Back w/10lbs	2m 10s Performed as RX
josh Farnsworth	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	162 reps Performed as RX
josh Farnsworth	02/29/2016	Keshequa High School	Blender	20 One Foot Jump Ropes Run Forward To Endline 20 Opposite Knee to Elbow In Push Up Position Run Backward to Endline 20 One Foot Jump Rope Lunge To Half Lunge Backward to Endline Seal Crawl To Foul Line Army Crawl To Endline	2m 18s Performed as RX

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