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Athlete Date Sort Location Workout Name Description Results
Amanda Devenport 11/11/2014 HarperFit None 20 minute AMRAP
20 lunge steps (dumbell carry high)
20 sit ups
10 DB thrusters
 8 rounds 8 reps
Performed as RX
Amanda Devenport 11/06/2014 HarperFit None 20 Push Ups (buy in)

THEN
4 rounds
7 goblet squats
7 burpees

Record total time (10 minute time cap)		 4m 35s
Performed as RX
Amanda Devenport 11/04/2014 HarperFit None Run, 400 m
40 Air Squats
Run, 300 m
30 Sit-ups
Run, 200 m
20 Push-ups
Run, 100 m
10 Burpees		 11m 55s
Performed as RX
Amanda Devenport 10/09/2014 HarperFit Fit Club Gone Bad 3 rounds:
1 min air squats
1 min push ups
1 min sit ups
1 min burpees
1 min jumping jacks
1 min REST

Record your total reps after each round, and your score is the combined total.		 402 reps
Performed as RX
Amanda Devenport 10/07/2014 HarperFit None Partner WOD

10 Push Ups
10 Squats
8 Rounds

Each partner does their 10 reps before moving on to the next movement. For example, a round is:
P1: 10 Push Ups
P2: 10 Push Ups
P1: 10 Squats
P2: 10 Squats		 13m 23s
Performed as RX
Amanda Devenport 10/02/2014 HarperFit None 25 Burpees
100 sit ups
25 push ups		 11m 00s
Performed as RX
Amanda Devenport 07/29/2014 HarperFit None 12 Minute AMRAP

7 Dumbbell Goblet Squats
9 Push Ups		 10 rounds 1 reps
Performed as RX
Amanda Devenport 07/17/2014 HarperFit The Floraday The Floraday

Run 1 Mile
Then, for every minute (rounded up) the mile takes:
10 Sit Ups EMOTM		 14m 15s
Performed as RX
Amanda Devenport 07/10/2014 HarperFit None 15 minute AMRAP
Max push ups
400m run

---
Do as many push ups as you can until you have to stop and rest. Then run 400m. Repeat for 15 minutes, count total push ups. 		100 reps
Workout Scaled
Amanda Devenport 06/26/2014 HarperFit Angie 25 minute Tim Cap

For time:
100 Pull-ups or Burpees
100 Push-ups
100 Sit-ups
100 Squats

To modify:
A: 65 Reps
B: 50 Reps		 20m 21s
Workout Scaled
Amanda Devenport 06/17/2014 HarperFit CrossFit Baseline For time:
400m Run
40 squats
30 situps
20 pushups
10 pull-ups (or burpees)

Then:
Burpee-prone-to-sprint
Every 30 seconds for 10 rounds (5 min)
1 prone to sprint 40 yard dash
1 burpee

Return to prone after burpee to set up for next sprint		 6m 07s
Performed as RX
Amanda Devenport 06/10/2014 HarperFit None 3 Rounds
Run 400
10 4 Count Mountain Climbers
40 Air Squats

20 Minute Time Cap		 14m 47s
Performed as RX
Amanda Devenport 06/05/2014 HarperFit None Prone to 40 yard Dash
Every 45 seconds
10 rounds

Then
3 Minutes sit ups
1 minute rest
3 minutes squats
1 minute rest
3 minutes push ups		 170 reps
Performed as RX
Amanda Devenport 06/03/2014 HarperFit CrossFit Baseline For time:
400m run
40 squats
30 situps
20 pushups
10 burpees		 5m 31s
Performed as RX
Amanda Devenport 05/27/2014 HarperFit None 4 AMRAPs

3 Min AMRAP
15 Air Squats
10 4 ct. Flutter Kicks
5 Push Ups
Rest 1 Min

4 rounds		 7 rounds 68 reps
Performed as RX
Amanda Devenport 05/13/2014 HarperFit None TABATA 20/10 8 rounds

Deck squats
Rest 1 minute
Push ups
Rest 1 minute
Thrusters		 140 reps
Performed as RX
Amanda Devenport 05/08/2014 HarperFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 30m 00s
Performed as RX
Amanda Devenport 05/06/2014 HarperFit None 8 Rounds for Time
Run 200m
5 Burpees		 13m 35s
Performed as RX
Amanda Devenport 04/29/2014 HarperFit None Partner wod
12 minute AMRAP
Run 200m
Push ups
Sit ups

If no partner available, do 15 push ups / 20 sit ups each round. Record total rounds. 		548 reps
Performed as RX
Amanda Devenport 04/24/2014 HarperFit None 4 Rounds for Time
20 Push Ups
Run 100m
10 Burpees
Run 100m

 13m 20s
Performed as RX
Amanda Devenport 04/17/2014 HarperFit Baseline For time:
400m Run
40 squats
30 situps
20 pushups
10 burpees		 07m 47s
Performed as RX
Amanda Devenport 04/15/2014 HarperFit None 12 Minute AMRAP
10 Dumbbell Snatches (5 each arm)
7 Push Ups		 11 rounds 0 reps
Performed as RX
Amanda Devenport 04/10/2014 HarperFit None 12 Min AMRAP
Partner WOD
P1: 12 slam balls
P2: deck squats
P3: burpees

If no partner available, then
12 slam balls
9 deck squats (or goblet squats)
6 burpees
12 Min AMRAP		 230 reps
Performed as RX
Amanda Devenport 04/08/2014 HarperFit None 12 minute AMRAP
5 dumbbell deck squats
10 one arm dumbbell overhead squats (5 each arm)		 7 rounds 2 reps
Performed as RX
Amanda Devenport 04/03/2014 HarperFit None 12 minute AMRAP (as many rounds as possible)
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds		 5 reps
Performed as RX
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