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Athlete	Date	Location	Workout Name	Description	Results
Kacey Rawleigh	09/08/2015	Keshequa High School	None	Rx 21-15-7 Pushups Squats Gym Width Scaled 21-15-7 Straight Arm Plank Squat Gym Width	5m 41s Performed as RX
Kacey Rawleigh	09/10/2015	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	5 rounds 1 reps Performed as RX
Kacey Rawleigh	09/16/2015	Keshequa High School	Shoulders or Boulders?	3 Rounds 10 Headstand Pushups Cartwheels to Halfcourt 10 clapping pushups Seal Walk to endline Jog to other end of the gym Scaled 5 kickups or 10 pushups Seal Walk to half 20 alternating shoulder taps Jog to far endline and then back to starting endline	3m 37s Performed as RX
Kacey Rawleigh	09/18/2015	Keshequa High School	Kriss Kross will make ya Jump Jump	5 Rounds for Time 15 Double Unders 1 Down and Back Scaled 5 Rounds for Time 15 Singles 1 Down and Back	3m 10s Performed as RX
Kacey Rawleigh	09/21/2015	Keshequa High School	Larry Legend (#33)	1 Round for Time 10 Push Ups - Chest to floor 1 Length Walking Lunges - Back knee touches floor 8 Flutter Kicks - Neither foot can touch floor, alt. legs. 1 Length Skips 6 Dips - Bench dip, elbows past 90 Degrees 1 Length Bound - Take as few steps as possible 4 Burpees 1 Length Gallop 2 Clapping Push Ups	1m 27s Performed as RX
Kacey Rawleigh	09/24/2015	Keshequa High School	Jump/Carry/WallBall	3 Rounds 10 Box Jumps 1 Length Med Ball Carry 10 Wall Ball 1 Length Med Ball Carry	30 lbs 15 lbs Performed as RX
Kacey Rawleigh	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	45 lbs 45 lbs 45 lbs lbs Performed as RX
Kacey Rawleigh	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	3m 12s Performed as RX
Kacey Rawleigh	10/06/2015	Keshequa High School	None	1 Mile for time	8m 40s Performed as RX
Kacey Rawleigh	10/08/2015	Keshequa High School	None	Every Minute On The Minute Perform as many reps possible of each exercise for one minute.each. Keep a running total of all reps. Start Clock: 0 - 1 Min: Push Ups 1 - 2 Min: Bench Squats 2 - 3 Min: Bench Dips 3 - 4 Min: Burpees Stop Clock	170 reps Performed as RX
Kacey Rawleigh	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 lbs Performed as RX
Kacey Rawleigh	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)	4m 20s Performed as RX
Kacey Rawleigh	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	3m 55s Performed as RX
kacey rawleigh	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	160 reps Performed as RX
kacey rawleigh	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 23s Performed as RX
kacey rawleigh	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	1m 33s Performed as RX
kacey rawleigh	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"	4m 21s Performed as RX
kacey rawleigh	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	345 reps Performed as RX
kacey rawleigh	01/20/2016	Keshequa High School	Whole Lotta Tabata	Work through 8 Stations, 20 seconds on, 10 seconds rest Wall Ball Box Jumps Push Ups Dips Kettle Bell Swings Switch Lunges Thrusters Jump Rope Post Total Reps	102 reps Performed as RX
kacey rawleigh	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	2m 00s Performed as RX
kacey rawleigh	01/22/2016	Keshequa High School	Rollin Rollin Rollin	2 Mins AMRAP Forward Rolls	26 reps Performed as RX
kacey rawleigh	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	1m 26s Performed as RX
kacey rawleigh	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
kacey rawleigh	12/09/2015	Keshequa High School	Jump and Tumble	1 cartwheel 1 toe touch 1 forward roll 1 tuck jump	44 reps Performed as RX
kacey rawleigh	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	2m 55s Performed as RX

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