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Athlete Date Sort Location Workout Name Description Results
Tom Thomas 10/16/2014 HarperFit None 10 Minute Time Cap
Choose Moderate Weight for Front Squats
10 DB Front Squats
10 Push Ups
4 Rounds		 3m 11s
Performed as RX
Tom Thomas 10/16/2014 HarperFit None 10 Minute Time Cap
Choose Moderate Weight for Front Squats
10 DB Front Squats
10 Push Ups
4 Rounds		 5m 32s
Performed as RX
Tom Thomas 10/16/2014 HarperFit None 10 Minute Time Cap
Choose Moderate Weight for Front Squats
10 DB Front Squats
10 Push Ups
4 Rounds		 5m 42s
Performed as RX
Tom Thomas 10/14/2014 HarperFit None 10 Minute AMRAP
6 DB SN (Alternate Arm)
6 DB DL (Alternate Arm)
3 DB FSQT
3 DB PP
3 DB TH

Use the same weight throughout. 		7 rounds 18 reps
Performed as RX
Tom Thomas 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.		 528 reps
Performed as RX
Tom Thomas 09/30/2014 HarperFit Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 14m 52s
Performed as RX
Tom Thomas 09/23/2014 HarperFit None Tabata
8 rounds
20 seconds of work
10 seconds of rest
Rest one minute between exercises
Squats
Push ups
Sit ups		 256 reps
Performed as RX
Tom Thomas 09/18/2014 HarperFit Baseline 400m Run
40 squats
30 situps
20 pushups
10 burpees		 5m 13s
Performed as RX
Tom Thomas 09/18/2014 HarperFit Baseline 400m Run
40 squats
30 situps
20 pushups
10 burpees		 5m 13s
Performed as RX
Tom Thomas 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 53s
Performed as RX
Tom Thomas 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. 		135 reps
Performed as RX
Tom Thomas 07/03/2014 HarperFit None The Ladder
12 Minute Cap
1 Burpee
1 Jumping Jack
1 Squat
1 Push Up
2 Burpees
2 Jumping Jacks
2 Squats
2 Push Ups
3 Burpees
3 Jumping Jacks
4 Squats
4 Push Ups
...
Keep going until you hit the 12 minute time cap. record total rounds

Rest 2 minutes
Then

4 rounds
15 second hold each position
Plank
Superman
Side Plank Right
Side Plank Left		 10 rounds 8 reps
Performed as RX
Tom Thomas 05/20/2014 HarperFit None 25 Burpees
Then
21 push ups
42 air squats
15 push ups
30 air squats
9 push ups
18 air squats

Record total time
 7m 30s
Performed as RX
Tom Thomas 05/13/2014 HarperFit None TABATA 20/10 8 rounds

Deck squats
Rest 1 minute
Push ups
Rest 1 minute
Thrusters		 135 reps
Performed as RX
Tom Thomas 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
Tom Thomas 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
Tom Thomas 04/17/2014 HarperFit Baseline For time:
400m Run
40 squats
30 situps
20 pushups
10 burpees		 6m 21s
Performed as RX
Tom Thomas 04/15/2014 HarperFit None 12 Minute AMRAP
10 Dumbbell Snatches (5 each arm)
7 Push Ups		 12 rounds 10 reps
Performed as RX
Tom Thomas 04/08/2014 HarperFit None 12 minute AMRAP
5 dumbbell deck squats
10 one arm dumbbell overhead squats (5 each arm)		 8 rounds 5 reps
Performed as RX
Tom Thomas 04/03/2014 HarperFit None 12 minute AMRAP (as many rounds as possible)
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds		 7 reps
Performed as RX
Tom Thomas 03/27/2014 HarperFit None TABATA 20 seconds of work, ten seconds of rest, 8 rounds

Dumbbell Push Press
Rest 1 minute
Air Squat
Rest 1 minute
Push up

 266 reps
Performed as RX
Tom Thomas 03/20/2014 HarperFit Not Fran 21-15-9
Dumbbell Thruster
Renegade Row

Equipment: 20# men 10# girls Dumbbells
 6m 00s
Performed as RX
Tom Thomas 03/18/2014 HarperFit AMRAP 8 mins: Renegade Rows, Sit Ups and Air Squat AMRAP in 8 mins of:

Renegade Row 5 REPS
Sit Up 8 REPS
Air Squat 10 REPS 		8 rounds 0 reps
Performed as RX
Tom Thomas 03/13/2014 HarperFit 50s Break up movements as desired
50 4 Count Mountain Climbers
50 Push Ups
50 4 Count Flutter Kicks
 12m 46s
Performed as RX
Tom Thomas 03/11/2014 HarperFit None TABATA 20 seconds of work, 10 seconds of rest, 8 rounds. Complete all rounds of each exercise before moving to the next.

Dumbbell Push Press
Rest 1 Minute
Air Squat

Record Total Reps

Then
Group L Sit (2 Laps)		 211 reps
Performed as RX
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