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Athlete	Date	Location	Workout Name	Description	Results
Makenzi Claud-Powers	12/09/2015	Keshequa High School	Jump and Tumble	1 cartwheel 1 toe touch 1 forward roll 1 tuck jump	34 reps Performed as RX
Makenzi Claud-Powers	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	7.40 mi Performed as RX
Makenzi Claud-Powers	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	2m 37s Performed as RX
Makenzi Claud-Powers	04/08/2016	Keshequa High School	Double Under Wonder	10 Double Under Jump Ropes for time	3m 00s Performed as RX
Makenzi Claud-Powers	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	2m 40s Performed as RX
Makenzi Claud-Powers	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	1m 02s Performed as RX
Makenzi Claud-Powers	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	2m 30s Performed as RX
Makenzi Claud-Powers	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	45 reps Performed as RX
Makenzi Claud-Powers	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.	30 reps Performed as RX
Makenzi Claud-Powers	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.	35 reps Performed as RX
Makenzi Claud-Powers	01/22/2016	Keshequa High School	Rollin Rollin Rollin	2 Mins AMRAP Forward Rolls	128 reps Performed as RX
Makenzi Claud-Powers	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	8 reps Performed as RX
Makenzi Claud-Powers	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	130 reps Performed as RX
Makenzi Claud-Powers	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	3m 45s Performed as RX
Makenzi Claud-Powers	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 20s Performed as RX
Makenzi Claud-Powers	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 12s Performed as RX
Makenzi Claud-Powers	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	4m 15s Performed as RX
Makenzi Claud-Powers	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	3m 34s Performed as RX
Makenzi Claud-Powers	11/03/2015	Keshequa High School	Stationary Fran	21-15-9 Push-Ups Split Lunges Dips Jump Rope	4m 18s Performed as RX
Makenzi Claud-Powers	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 00s Performed as RX
Makenzi Claud-Powers	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	56 reps Performed as RX
Makenzi Claud-Powers	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 20s Performed as RX
Makenzi Claud-Powers	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	4m 01s Workout Scaled
Makenzi Claud-Powers	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 06s Performed as RX
Makenzi Claud-Powers	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 42s Performed as RX

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