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Athlete Date Sort Location Workout Name Description Results
Dixon Kane 05/07/2015 HarperFit None DB Push Press: 5 (#35/#25)
Burpee: 7
DB FSQ: 9 (#35/#25)
AMRAP: 4:00
Rest 1:00
4 Rounds


 8 rounds 25 reps
Performed as RX
Dixon Kane 05/05/2015 HarperFit None Fight Gone Bad Style

4 Rounds

1 Min Dumbbell Push Press
1 Min Burpees
1 Min Goblet Squat (Dumbbell or KB)
1 Min Rest

Count total reps each round, and put them in comments, record total reps across all rounds as score.		 288 reps
Workout Scaled
Dixon Kane 04/14/2015 HarperFit None 21-13-8-5-3-2-1-1
Dumbbell Goblet Squats
Push Ups (1/1 =1)

Do 21, reps of each, then 13, then 8, then 5, then 3, then 2, then 1, then 1.		 5m 21s
Performed as RX
Dixon Kane 04/14/2015 HarperFit None 21-13-8-5-3-2-1-1
Dumbbell Goblet Squats
Push Ups (1/1 =1)

Do 21, reps of each, then 13, then 8, then 5, then 3, then 2, then 1, then 1.		 5m 21s
Performed as RX
Dixon Kane 03/31/2015 HarperFit FitClub Point 5 Runs and DB Thrusters (35#/20#)

400m
27
300m
21
200m
15
100m
9

16 Minute Time Cap		 14m 33s
Performed as RX
Dixon Kane 03/19/2015 HarperFit None 4 Rounds For Time
15 DB Front Squats
30 Sit ups

Note: Dumbbells should be heavy; if no DB available substitute burpees		 6m 58s
Performed as RX
Dixon Kane 03/05/2015 HarperFit None Chipper (You only go through this once)
Run 800m
35 Goblet squats (KB or DB)
25 Burpees
15 DB Thrusters
5 Push Ups		 11m 00s
Performed as RX
Dixon Kane 02/26/2015 HarperFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 0 reps
Performed as RX
Dixon Kane 02/19/2015 HarperFit None Jackie-ish
Run 800m
50 DB Thrusters (light weight eg 10#; if no DB available substitute burpees)
30 Pull Ups

13 Minute Time Cap		 13m 00s
Performed as RX
Dixon Kane 02/10/2015 HarperFit None "Body-weight Gone Bad"
Record total reps.
3 rounds:
1 min air squats
1 min push ups
1 min sit ups
1 min burpees
1 min jumping jacks
1 min REST		 483 reps
Performed as RX
Dixon Kane 02/05/2015 HarperFit None TABATA
8 Rounds per Exercise
Each Round is 20 seconds of work / 10 seconds of rest
1 minute rest between exercises

Push ups
THEN
Sit Ups
THEN
Air Squats
THEN
Dumbbell Push Press (If no dumbbell available, enjoy another round of push ups)		 18m 50s
Performed as RX
Dixon Kane 01/23/2015 HarperFit None For Time
Do 15 Burpees
THEN
4 rounds
25 Air Squats
25 AbMat Sit-ups
15 Push-ups		 12m 48s
Performed as RX
Dixon Kane 01/20/2015 HarperFit None Rounds for Time
Run 1/2 Mile / 800m
THEN
5 Rounds
15 Push Ups
15 Sit Ups
15 Dumbbell Thrusters

NOTE: Run only once, not once per round		 18m 34s
Performed as RX
Dixon Kane 01/13/2015 HarperFit None 30/30/30
30 Burpees
30 Dumbbell Snatches (1/1 = 15 for each arm, alternate arms)
30 Dumbbell Thrusters

Do in order and record total time. 15 Minute Time Cap		 6m 32s
Performed as RX
Dixon Kane 01/08/2015 HarperFit None 10 Minute AMRAP with Buy In

Do 25 Push -Ups Once

Then AMRAP with remaining time:
10 Dumbbell Snatch (5 Each Arm)
15 Sit Ups

NOTE: Sub Jump Squat for DB SN if no DB is available		 7 rounds 9 reps
Performed as RX
Dixon Kane 01/06/2015 HarperFit None 10 Minute AMRAP

15 Burpees
30 Goblet Squats

(Use a challenging weight for Goblet Squats)
 3 rounds 14 reps
Performed as RX
Dixon Kane 12/11/2014 HarperFit None TABATA
20 seconds of work, 10 seconds of rest, 8 rounds (4 minutes)
Count total reps of each movement. Do all 4 minutes of each movement before resting 1 minute and moving on.

Push Up
Rest 1 Minute
Squat
Rest 1 Minute
Sit up
Rest 1 Minute
Push Up (yes, push up again)
 271 reps
Performed as RX
Dixon Kane 12/04/2014 HarperFit None 5 Rounds for Time
10 Sit Ups
10 Jump Squats
10 Push Ups		 5m 30s
Performed as RX
Dixon Kane 10/21/2014 HarperFit None 5 Rounds for Time
10 DB Snatch (Alternating Arm 1/1)
11 Push Ups		 5m 59s
Performed as RX
Dixon Kane 10/16/2014 HarperFit None 10 Minute Time Cap
Choose Moderate Weight for Front Squats
10 DB Front Squats
10 Push Ups
4 Rounds		 4m 10s
Performed as RX
Dixon Kane 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 2 reps
Workout Scaled
Dixon Kane 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		 8m 22s
Workout Scaled
Dixon Kane 09/30/2014 HarperFit Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 16m 26s
Performed as RX
Dixon Kane 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		 232 reps
Workout Scaled
Dixon Kane 08/27/2014 HarperFit None Tabata 20 sconds of work 10 seconds of rest 8 rounds
Push ups
Rest one minute
Sit ups
Rest one minute
Burpees		 180 reps
Performed as RX
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