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Athlete Date Sort Location Workout Name Description Results
Tom Thomas 03/11/2019 FordDirect FitClub 4 Corners EMOM for 16 min:
Ball Slams for 30 sec then lunge to
Burpees for 30 sec then lunge to
Flutter Kicks (4 count) then lunge to
Hand Release Push Ups then lunge to next movement

Remaining time after lunge is Rest 		259 reps
Performed as RX
Tom Thomas 03/04/2019 FordDirect FitClub Tabata Time 8 rounds of 20 sec on/10 sec off:
Goblet Squats (with a dumbbell or slam ball)

Rest 1 min

8 rounds of 20 sec on/10 sec off:
Hollow Hold

Rest 1 min

8 rounds of Tabata of 20 sec on/10 sec off:
Low Box Squat		 252 reps
Performed as RX
Tom Thomas 02/28/2019 FordDirect FitClub Chipper for Time For Time Of:
30/20/10 of:
Lunge Steps
Push Ups
Leg Lifts
Ball Slams		 8m 37s
Performed as RX
Tom Thomas 02/25/2019 FordDirect FitClub Fight Gone Bad Style 3 ROUNDS of:
1 min of Abmat Sit Ups
1 min of Lateral Burpees
1 min of Weighted Step Ups
1 min of Goblet Squats w/ Slam Ball
1 min of DB Push Presses
1 min Rest		 281 reps
Performed as RX
Tom Thomas 02/21/2019 FordDirect FitClub Multiple WODs!! 6 min AMRAP of:
10 Ball Slams (30/20 lbs)
10 Slamball Push Ups

Rest 2 min
6 min AMRAP of:
Lunge 25 yd
Run 50 yd

Rest 2 min
6 min AMRAP of:
15 KB Swings
15 Low Box Jumps
19 rounds 0 reps
Performed as RX
Tom Thomas 02/18/2019 FordDirect FitClub AMRAP then FOR TIME 6 Min AMRAP:
2 Reverse Lunges with DB (1 each side)
2 Leg Lifts
2 Burpees
4 Reverse Lunges with DB
4 Legt Lifts
4 Burpees...then 6,6,6, 8,8,8, and so on

REST for 3 min
Repeat in reverse. If finished first AMRAP at 10 burpees then go reverse:
10 Burpees
10 Leg Lifts
10 Reverse Lunges, 8, 8, 8, 6, 6, 6 down to 2 FOR TIME		 11m 30s
Performed as RX
Tom Thomas 02/14/2019 FordDirect FitClub Valentine's Day Parnter Workout! With a Partner
14 min AMRAP of:
P1: 14 Weighted Sit Ups
P2: Partner throws ball back
P1: 14 Ball Slams (or Air Squats)
P2: Squat Hold (then alternate)
P1: 14 Push Ups
P2: Plank Position (then alternate)

4 rounds 12 reps
Performed as RX
Tom Thomas 02/14/2019 FordDirect FitClub Valentine's Day Parnter Workout! With a Partner
14 min AMRAP of:
P1: 14 Weighted Sit Ups
P2: Partner throws ball back
P1: 14 Ball Slams (or Air Squats)
P2: Squat Hold (then alternate)
P1: 14 Push Ups
P2: Plank Position (then alternate)

4 rounds 14 reps
Performed as RX
Tom Thomas 02/11/2019 FordDirect FitClub 40 Reps and the Burpees??! For Time:
40 Reps Air Squats
40 Abmat Sit Ups
40 Seated DB Presses
40 Plank Knees to Elbow
Every minute that passes have to do 3 BURPEES
12m 40s
Performed as RX
Tom Thomas 02/04/2019 FordDirect FitClub Enjoy your 15 sec of REST 3 rounds of:
45 sec of Low Box Squats
15 sec rest
45 sec of Plank
15 sec rest
45 sec of 5 Ball Slams (partner in squat hold)
15 sec rest
45 sec of Burpees
15 sec rest
45 sec of Ab Mat Sit Ups
15 sec of rest 		228 reps
Performed as RX
Tom Thomas 01/14/2019 FordDirect FitClub None 40 Air Squats
30 Sit Ups
20 Burpees
10 DB Thrusters
Rest 2 min
10 DB Thrusters
20 Burpees
30 Sit Ups
40 Air Squats
 10m 32s
Performed as RX
Tom Thomas 01/07/2019 FordDirect FitClub Hello 2019!! 20 min and 19 sec AMRAP (as many rounds as possible) of:
20 DB Goblet Squats
19 Low Box Jumps
20 Lunge Steps
19 Burpees		 4 rounds 12 reps
Performed as RX
Tom Thomas 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
 12m 50s
Performed as RX
Tom Thomas 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
 12m 50s
Performed as RX
Tom Thomas 08/18/2015 HarperFit None 7 minute AMRAP
5 burpees
Run 100M

Note: prone to sprint for 5th burpee		 5 rounds 2 reps
Performed as RX
Tom Thomas 08/18/2015 HarperFit None 7 minute AMRAP
5 burpees
Run 100M

Note: prone to sprint for 5th burpee		 5 rounds 2 reps
Performed as RX
Tom Thomas 07/16/2015 HarperFit None TABATA 20 seconds of work, 10 seconds of rest, 8 rounds. Rest 1 minute between exercises. Complete all rounds of each movement before moving on to the next.

Plank Hold (hold plank for full 20 seconds)
Hollow Rock (rock for 20, chill for 10)
Push Up (This is your score)

 80 reps
Performed as RX
Tom Thomas 07/14/2015 HarperFit None 14 Minute AMRAP
30 Lunge Steps
5 4 Count Flutter Kicks
15 Med Ball Front Squats		 0 rounds 196 reps
Performed as RX
Tom Thomas 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		 16m 44s
Performed as RX
Tom Thomas 05/14/2015 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		 360 reps
Performed as RX
Tom Thomas 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


 5 rounds 50 reps
Performed as RX
Tom Thomas 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.		 213 reps
Performed as RX
Tom Thomas 04/23/2015 HarperFit None Run 800m
THEN
15 Rounds
3 Pull Ups
6 Push Ups
9 air Squats		 17m 10s
Performed as RX
Tom Thomas 04/16/2015 HarperFit None Run 800
THEN
13-8-5-3-2-1-1
Burpee Pull Ups (strict)
Air Squats
DB Push Press		 12m 13s
Performed as RX
Tom Thomas 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.		 4m 31s
Performed as RX
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