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Athlete	Date	Location	Workout Name	Description	Results
Nathan Ellsworth	12/01/2015	Keshequa High School	1 for 1	2 Minutes AMRAP 1 Bench Squat 1 Push Up	55 reps Performed as RX
Nathan Ellsworth	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	67 reps Performed as RX
Nathan Ellsworth	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	2m 33s Performed as RX
Nathan Ellsworth	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	1m 25s Performed as RX
Nathan Ellsworth	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 17s Performed as RX
Nathan Ellsworth	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	3m 25s Performed as RX
Nathan Ellsworth	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 21s Performed as RX
Nathan Ellsworth	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	2m 42s Performed as RX
Nathan Ellsworth	10/17/2016	Keshequa High School	4 Speed	4 rounds for time 10 flutter kicks Run to opposite End 10 Wall Jumps Run Back	1m 36s Performed as RX
Nathan Ellsworth	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	2m 04s Performed as RX
Nathan Ellsworth	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 11s Performed as RX
Nathan Ellsworth	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 03s Performed as RX
Nathan Ellsworth	02/08/2016	Keshequa High School	Badminton Tabata	Badminton Tabata Line Walk Over Push-Ups Line Jumps - Front to Back Line Mountain Climbers - Both Legs Simultaneously Line Taps - Side to Side Log Total Reps	173 reps Performed as RX
Nathan Ellsworth	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	146 reps Performed as RX
Nathan Ellsworth	11/05/2015	Keshequa High School	Cardio AMRAP	AMRAP 3 Minutes Gym Width Sprint 10 Burpees Gym Width Back-Peddle 5 Tuck Jumps	80 reps Performed as RX
Nathan Ellsworth	11/09/2015	Keshequa High School	Deadlift, Hang Clean, Push Press	Perform 2 sets x 8 reps Deadlift Hang Clean Push Press	55 lbs 55 lbs 55 lbs Performed as RX
Nathan Ellsworth	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 25s Performed as RX
Nathan Ellsworth	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	1m 54s Performed as RX
Nathan Ellsworth	12/03/2015	Keshequa High School	Fa la la la la - It's Workout Time	2 Rounds for Time 10 Feet on Bench Push Ups Bear Crawl to Net Seal Crawl to Bench 20 Alternating Single Leg Bench Lunge	1m 55s Performed as RX
Nathan Ellsworth	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 35s Performed as RX
Nathan Ellsworth	10/19/2016	Keshequa High School	Frogger	4 Rounds 4 Time 6 One Foot on the bench push-ups Karaoke 5 Frog Jumps Karaoke	2m 26s Performed as RX
Nathan Ellsworth	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 14s Performed as RX
Nathan Ellsworth	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	1m 28s Performed as RX
Nathan Ellsworth	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	1m 44s Performed as RX
Nathan Ellsworth	11/20/2015	Keshequa High School	Jump and Bump	3 Rounds for Time 10 Weight Bumps Jump Rope 1 Length 10 Jumps Power Skip 1 Length (Hold Jump Rope)	2m 39s Performed as RX

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