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Athlete Date Sort Location Workout Name Description Results
Ryan Dawson 12/10/2020 Highlander HHC PEARL HARBOR 20:00 EMOM (every minute on the minute)

Even Minutes
00:00-00:59= 12 Burpees
7 T- Push ups
41m sprint
Odd Minutes
01:00-01:59= MAX Air Squats
(Repeat for the duration of 20:00 minutes)

150 Walking lunges to finish		 0 rounds 182 reps
Performed as RX
Ryan Dawson 07/05/2020 Highlander HHC FREEDOM WOD 4 ROUNDS:
7:00 each
17 Burpee & 76 Squats (rest UTC)
17 Pull ups & 76 Squats (rest UTC)
17 Sit ups & 76 Squats (rest UTC)
17 T Push ups & 76 Squats (note time left)

Score total reps complete (max = 378)
Tie breaker = time left in last round if max reps complete		 378 reps
Performed as RX
Ryan Dawson 06/02/2020 Highlander HHC The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 15 rounds 0 reps
Performed as RX
Ryan Dawson 04/09/2020 Highlander HHC TABATA Thursday TABATA 1:
Push ups

TABATA 2:
Sit ups

TABATA 3:
Squats

TABATA 4:
Wild Card- use a weighted implement (BB, DB, sand bags, KB, etc)		 29 reps
Performed as RX
Ryan Dawson 04/08/2020 Highlander HHC Buddy Check 5 rounds For time:

10 Lunges
10 Squats
10 Sit ups
8 Burpees

Use weights or training implements wherever you can to increase the load, this will exponentially increase the amount of work over time that is done.
10 air squats<10 with 25# DB< 10 with 135# BB etc.		 21m 08s
Performed as RX
Ryan Dawson 04/07/2020 Highlander HHC 2 mile Tuesday 2 Miles total distance:
Run, jog, walk, ruck, lunge, bike, swim, row...

You get the idea.

Get out, and put some miles on your feet & legs		 2.30 mi
Performed as RX
Ryan Dawson 04/06/2020 Highlander HHC Make up or Major Muscle group Monday! Today is EITHER:

Make up Monday- catch up on any posted WODs that you haven't completed and post results

***OR***

Major Muscle Group Monday- target a major muscle group and do some traditional strength work
ex.- Posterior chain (3x12 deadlift, 3x20 squats, 5x10 lunges) plus any maintenance work that you do		 Dead lift (biggest set= 205#) lbs
Posterior chain work lbs
Performed as RX
Ryan Dawson 04/03/2020 Highlander HHC Friday Fun 4 rounds for time:
11 Burpees & pull ups ( last 3 rounds)
22 Push-ups
33 Sit-ups
44 Squats		 24m 54s
Performed as RX
Ryan Dawson 04/01/2020 Highlander HHC Death by COVID-19 Death by BURPEES
1st minute- 1 burpee
2nd minute- 2 burpees
3rd minute- 3 burpees
4th minute- 4 burpees
Continue this pattern until you are unable to finish the reps inside the minute.
Between 13 and 15 is a pretty standard score
WARNING: this starts off slow, and ramps up suddenly 8/10 on the spicy meter if you are going hard		 14 rounds 0 reps
Performed as RX
Ryan Dawson 03/31/2020 Highlander HHC Post COVID-1 Exposure DIFFICULTY BREATHING:
1 mile run @ comfortable pace (medium)
1 minute sprint @ 6:00 mile pace (hard)
1 minute @ slow jog (easy)

BODY ACHES:
3 rounds for time-
31 Russian twists
31 Leg Raises
31 Crunches		 1.50 mi
Performed as RX
Ryan Dawson 03/30/2020 Highlander HHC 30/3/COVID-19 3 rounds for time:

C runches
O ver the bar burpees
V -ups
I n plae lunges
D ecline push-ups

19 reps each		 22m 12s
Performed as RX
Ryan Dawson 04/15/2014 Travail Crossfit 15 APR 2014 12 minute AMRAP of:

12 x Snatch 95#\65#		 3 rounds 13 reps
Performed as RX