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josh Farnsworth 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 25 reps
Performed as RX
josh Farnsworth 02/10/2017 Keshequa High School Q3-W4 - SPRINT TEST BENCHMARK 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

Measure in Miles - Round to the nearest tenth		 56 m
Performed as RX
josh Farnsworth 04/21/2017 Keshequa High School Q4-W2 - SPRINT TEST BENCHMARK 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

Measure in Miles - Round to the nearest tenth		 8.00 mi
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 05/10/2018 Keshequa High School Q4-W6 - SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 4.05 mi
Performed as RX
josh Farnsworth 09/11/2018 Keshequa High School Q1-W1 - SPRINT TEST BENCHMARK #1 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 4.90 mi
Performed as RX
josh Farnsworth 04/02/2019 Keshequa High School Q3-W12 - Sprint Benchmark #3 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 4.98 mi
Performed as RX
josh Farnsworth 05/28/2019 Keshequa High School Q4-W11 SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 5.18 mi
Performed as RX
josh Farnsworth 10/03/2017 Keshequa High School Q1-W7 - SPRINT TEST BENCHMARK #1 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

Log online to the nearest tenth of a mile		 4.68 mi
Performed as RX
josh Farnsworth 01/22/2018 Keshequa High School Q2-W13 - SPRINT TEST BENCHMARK #2 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

Log online to the nearest tenth of a mile		 4.63 mi
Performed as RX
josh Farnsworth 04/09/2018 Keshequa High School Q3-W9 - SPRINT TEST BENCHMARK #3 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

Log online to the nearest tenth of a mile		 4.13 mi
Performed as RX
josh Farnsworth 11/07/2017 Keshequa High School Q1-W9 1 Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course
 10m 30s
Performed as RX
josh Farnsworth 11/07/2017 Keshequa High School Q1-W9 1 Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course
 10m 30s
Performed as RX
josh Farnsworth 05/29/2018 Keshequa High School Q4-W10 1 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 7m 30s
Performed as RX
josh Farnsworth 10/15/2018 Keshequa High School Q1-W9 - Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course		 10m 17s
Performed as RX
josh Farnsworth 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 9m 30s
Performed as RX
josh Farnsworth 03/03/2017 Keshequa High School Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		53 reps
Performed as RX
josh Farnsworth 02/14/2017 Keshequa High School Q3-W5 - Somersaults 1 Min AMRAP

Somersault Challenge

Standing on one side of the mat you are to perform a somersault.

Once you stand up from your first somersault, you are to turn 180 degrees and perform another somersault back towards the edge of the mat you started on.

Perform as many as possible in 1 minute. 		24 reps
Performed as RX
josh Farnsworth 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		84 reps
Performed as RX
josh Farnsworth 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

 64 reps
Performed as RX
josh Farnsworth 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 8 reps
Performed as RX
josh Farnsworth 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 57s
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 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 2m 48s
Performed as RX
josh Farnsworth 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 2m 23s
Performed as RX
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