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James Casazza 07/28/2017 HarperFit Army PF Test Army Physical Fitness Test (APFT): Baseline

Push-Ups, max reps in 2 min
Rest 2 min
Sit-Ups, max reps in 2 min
Rest
2 mile timed Run 		74 reps
Performed as RX
James Casazza 01/30/2017 HarperFit None Rounds for Time (20 Minute Time Cap)
Run 1/2 Mile / 800m (sub bike, or elliptical, or other cardio as desired)
THEN
5 Rounds
15 Push Ups
15 Sit Ups
15 Air Squats

NOTE: Run only once, not once per round
 19m 59s
Performed as RX
James Casazza 03/01/2016 HarperFit FitClub.1 This is based on the CrossFit Games open 16.1, this is my take on a scaled version.

16 Minute AMRAP
8 Overhead Standing Lunge Steps (OHSL) with weighted or unweighted PVC, or just lunge steps
8 burpees (or jump squats) over the PVC
8 OHSL
8 dumbbell curls
 4 rounds 0 reps
Performed as RX
James Casazza 01/12/2016 HarperFit None 4 Rounds, count total reps, you will have one number at the end, but track the number of reps you get each round, and try to go up by one each round.

40 seconds of push-ups
20 seconds of rest
40 seconds of sit-ups
20 seconds of rest
40 seconds of jump squats
20 seconds of rest
4 times through		 148 reps
Performed as RX
James Casazza 10/27/2015 HarperFit None 10 minute AMRAP
3 burpees
6 push ups
9 air squats
Run 200		 4 rounds 8 reps
Performed as RX
James Casazza 09/01/2015 HarperFit None Chipper
RUN 400M
40 Push Ups
RUN 400M
30 Push Ups
RUN 400M
20 Push Ups
RUN 400M
10 Push Ups
 19m 43s
Performed as RX
James Casazza 08/25/2015 HarperFit None 4 Rounds
45 seconds of work / 15 seconds of rest
Goblet Squats
Push-Ups
Sit Ups
Run (treadmill or cardio of choice)
DB Push Press		 302 reps
Workout Scaled
James Casazza 07/14/2015 HarperFit None 14 Minute AMRAP
30 Lunge Steps
5 4 Count Flutter Kicks
15 Med Ball Front Squats		 0 rounds 235 reps
Workout Scaled
James Casazza 06/11/2015 HarperFit None For Time

Run, 100 m
10 Burpees
Run, 200 m
20 Push-ups
Run, 300 m
30 Ball Slams
Run, 400 m
40 AbMat Sit-ups
Run, 300 m
30 Ball Slams
Run, 200 m
20 Push-ups
Run, 100 m
10 Burpees		 22m 02s
Performed as RX
James Casazza 06/02/2015 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		 7m 21s
Performed as RX
James Casazza 05/12/2015 HarperFit None Run one mile record time
THEN

EMOM 10 (Every minute on the Minute, 10 rounds)
10 Sit Ups
10 Push Ups

Note: ensure you have some rest time, target 15 seconds of rest give or take, reduce both sit ups and push ups for a balanced rep count each round and some rest. For the last round, do 10-10 and take as long as you need, but do it as fast as you can.		 7m 46s
Performed as RX
James Casazza 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		 5 rounds 19 reps
Performed as RX
James Casazza 12/21/2014 HarperFit None Army Physical Fitness Test (APFT): Baseline

Push-Ups, max reps in 2 min
Rest 2 min
Sit-Ups, max reps in 2 min
Rest
2 mile timed Run 		77 reps
Performed as RX
James Casazza 12/11/2014 HarperFit None 20 minute AMRAP
5 burpees
10 push ups
15 goblet squats		 7 rounds 10 reps
Performed as RX
James Casazza 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)
 253 reps
Performed as RX
James Casazza 12/09/2014 HarperFit None For Time (10 to 1 and 1 -10) Each arm counts as one DB SN. For example, in round 1, each arm will do 5 DB SNs.

10 One Arm Dumbbell Snatches
1 Burpee
9 One Arm Dumbbell Snatches
2 Burpees
8 One Arm Dumbbell Snatches
3 Burpees
7 One Arm Dumbbell Snatches
4 Burpees
6 One Arm Dumbbell Snatches
5 Burpees
5 One Arm Dumbbell Snatches
6 Burpees
4 One Arm Dumbbell Snatches
7 Burpees
3 One Arm Dumbbell Snatches
8 Burpees
2 One Arm Dumbbell Snatches
9 Burpees
1 One Arm Dumbbell Snatch
10 Burpees		 11m 17s
Performed as RX
James Casazza 12/04/2014 HarperFit None 5 Rounds for Time
10 Sit Ups
10 Jump Squats
10 Push Ups		 9m 05s
Performed as RX
James Casazza 11/26/2014 HarperFit None Tabata
8 rounds
20 seconds of work
10 seconds of rest
Rest one minute between exercises
Squats
Push ups
Sit ups		 167 reps
Performed as RX
James Casazza 11/19/2014 HarperFit None 20 Push Ups (buy in)

THEN
4 rounds
7 goblet squats
7 burpees

Record total time (10 minute time cap)		 5m 56s
Performed as RX
James Casazza 10/28/2014 HarperFit None Using the HyperFitUSA WOD
http://www.hyperfitusa.com/

WOD:
DB Push Press: 5 (#35/#25)
Burpee: 7
DB FSQ: 9 (#35/#25)
AMRAP: 4:00
Rest 1:00
4 Rounds		 8 rounds 38 reps
Performed as RX
James Casazza 10/21/2014 HarperFit None 5 Rounds for Time
10 DB Snatch (Alternating Arm 1/1)
11 Push Ups		 9m 40s
Performed as RX
James Casazza 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. 		8 rounds 0 reps
Performed as RX
James Casazza 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		 212 reps
Performed as RX
James Casazza 09/11/2014 HarperFit None 20 jump squats
20 4 ct flutter kicks
20 Burpees
20 push ups
20 4 ct mt climbers
20 sit ups
20 squats
Record time
Then immediately do
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left		 13m 13s
Performed as RX
James Casazza 09/04/2014 HarperFit None 12 minute AMRAP
Run 100m
Lunge 25m
10 push ups
7 jump squats		 4 rounds 0 reps
Workout Scaled
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