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Zack Mannix 03/30/2017 Keshequa High School Q3-W12 4 Corner Partner Relay

Partner AMRAP in 4 Mins

Start at half court on the sideline
1st Corner - 5 Push Ups
2nd Corner - 5 Tuck Jumps
3rd Corner - 5 In and Outs
4th Corner - Push Up Circle Walk

Tag Partner to run second lap - alternate laps until finish

Each Corner is a Rep and each lap is a Round		 4 rounds 1 reps
Performed as RX
Zack Mannix 04/19/2017 Keshequa High School Q4-W1 Vertical Jump Benchmark Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.

Measure in inches		 28 in
Performed as RX
Zack Mannix 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		 4.10 mi
Performed as RX
Zack Mannix 04/25/2017 Keshequa High School Q4-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 47 reps
Performed as RX
Zack Mannix 04/27/2017 Keshequa High School Q4-W4 Seated Throw Benchmark Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.

Measure to the nearest foot and log data.		 38 ft
Performed as RX
Zack Mannix 05/03/2017 Keshequa High School Q4-W5 3 Rounds for Time

10 Bench Squats
Power Skip width of gym to bleachers
10 Push Ups
Run width to start		 1m 52s
Performed as RX
Zack Mannix 05/15/2017 Keshequa High School Q4-W6 2 Rounds for Time
10 Bench Squats w/10lbs
Walking Lunge w/10lbs overhead to half
Skip to End
10 Push Ups - walk over weight
Farmers walk back to start - alternate arms each round
 2m 10s
Performed as RX
Zack Zamudio 09/11/2014 Home Almost Nicole 20 min Amrap
Max body weight bench press
185X 8,6,6,6,6,6,6,10
400 meter run

7 rounds +10 bench		 20m 00s
Performed as RX
Zack Zamudio 09/14/2014 Home 343 100 dead lifts @ 135
100 power cleans @ 95
100 ground to overhead @ 65
43 burpees		 50m 42s
Performed as RX
Zack Zamudio 09/16/2014 Home Burner Amrap
1 strict pull up 2 hand release push ups
2----4
3----4
4----8
5----10
6----12
7----14
8----16
9----18
+4 pullups		 10m 00s
Performed as RX
Zack Zamudio 09/26/2014 Woodward Park Half marathon 13.1 miles 2h 4m 14s
Performed as RX
Zack Zamudio 09/28/2014 Home None 30 min amrap
8 pull-ups
10 dips
10 25# dbell curls

10 rounds		 30m 00s
Performed as RX
Zack Zamudio 10/05/2014 Home None 5 rounds
200 meter run
20 pull-ups
20 HRPU
30 Squats
50 single unders		 28m 04s
Performed as RX
Zack Zamudio 10/17/2014 Home None 3 Rounds
15 pull-ups
20 burpees
15 S.D.H.P. 75#
 13m 09s
Performed as RX
Zack Zamudio 10/23/2014 Home J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 11m 36s
Performed as RX
Zackary Allen 10/02/2017 RCC Fitness for First Responders None Metcon (for time)
AMRAP
10 minute time cap

3 Burpee box jump overs (24/20) (step ups)
3 Deadlifts Rx+ (225/155) Rx (155/95) Scaled (95/75)
6 Burpee box jump overs
6 Deadlifts
9 Burpee box jump overs
9 Deadlifts
Continue to add 3 reps after each round until time expires
 4 rounds 15 reps
Performed as RX
Zayteanna Williams 01/28/2014 None Crossfits #1 4rounds with partner
8 knees to elbows
10 side to side hops
12 weight swings 		6m 00s
Performed as RX
Zayteanna Williams 01/30/2014 None Crossfits #2 6 minute Amrap
6 squats
8 knees to elbows
12 jump ropes 		6m 00s
Performed as RX
Zayteanna Williams 02/18/2014 None Crossfits #6 7 burpees
11 book jumps
15 jump ropes		 5m 00s
Performed as RX
Zayteanna Williams 02/20/2014 None Crossfits #7 20 jump ropes
10 weight swings
10 knees to elbows
10 squats
10 box jumps
10 lunges
20 jump ropes		 5m 00s
Performed as RX
Zayteanna Williams 03/20/2014 None 5 rounds 5 rounds
10 squats
10 knees to elbows
10 push-ups 		05m 00s
Performed as RX
Zayteanna Williams 03/25/2014 None 2010 CrossFit Games Event 2a 8 push ups
12 jumping ropes		 8m 00s
Performed as RX
Zayteanna Williams 04/03/2014 None crossfit #13 4 rounds
8 knees to elbow
10 side to side hops
12 weight swings		 4m 00s
Performed as RX
Zayteanna Williams 02/27/2014 None None 2 rounds
30 weight swings
30 squats
30 crunches
 04m 00s
Performed as RX
Zayteanna Williams 02/13/2014 None None 1 time through
10 toes to hand
20 push ups
30 squats
10 side to side hops-1leg each		 01m 00s
Performed as RX
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