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Athlete	Date	Location	Workout Name	Description	Results
amber mcquillen	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	05m 43s Performed as RX
amber mcquillen	09/10/2015	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	6 rounds 4 reps Performed as RX
amber mcquillen	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	04m 14s Workout Scaled
amber mcquillen	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	02m 20s Performed as RX
amber mcquillen	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	12 lbs 8.8 lbs Performed as RX
amber mcquillen	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	04m 00s Performed as RX
amber mcquillen	10/06/2015	Keshequa High School	None	1 Mile for time	14m 04s Performed as RX
amber mcquillen	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	03m 05s Performed as RX
amber mcquillen	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	04m 00s Performed as RX
amber mcquillen	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	04m 00s Performed as RX
amber mcquillen	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	25.30.35 lbs Performed as RX
amber mcquillen	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 Performed as RX
amber mcquillen	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)	3m 22s Performed as RX
amber mcquillen	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	04m 27s Performed as RX
amber mcquillen	10/22/2015	Keshequa High School	Max Standing Long Jump	Perform 2 standing long jumps for distance. Record your furthest jump.	5 ft Performed as RX
amber mcquillen	10/22/2015	Keshequa High School	Max Standing Long Jump	Perform 2 standing long jumps for distance. Record your furthest jump.	64 in Performed as RX
amber mcquillen	11/03/2015	Keshequa High School	Stationary Fran	21-15-9 Push-Ups Split Lunges Dips Jump Rope	03m 31s Performed as RX
amber mcquillen	11/05/2015	Keshequa High School	Cardio AMRAP	AMRAP 3 Minutes Gym Width Sprint 10 Burpees Gym Width Back-Peddle 5 Tuck Jumps	5 reps Performed as RX
amber mcquillen	11/09/2015	Keshequa High School	Deadlift, Hang Clean, Push Press	Perform 2 sets x 8 reps Deadlift Hang Clean Push Press	45 lbs 45 lbs 45 lbs 45 lbs 45 lbs 45 lbs Performed as RX
amber mcquillen	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	02m 30s Performed as RX
amber mcquillen	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	02m 18s Performed as RX
amber mcquillen	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
amber mcquillen	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	2m 00s Performed as RX
amber mcquillen	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	4 reps Performed as RX
amber mcquillen	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	114 reps Performed as RX

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