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Athlete Date Location Workout Name DescriptionSort Results
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 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 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 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 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 07/29/2014 HarperFit None 12 Minute AMRAP

7 Dumbbell Goblet Squats
9 Push Ups		 11 rounds 0 reps
Workout Scaled
Dixon Kane 04/08/2014 HarperFit None 12 minute AMRAP
5 dumbbell deck squats
10 one arm dumbbell overhead squats (5 each arm)		 6 rounds 0 reps
Performed as RX
Dixon Kane 04/15/2014 HarperFit None 12 Minute AMRAP
10 Dumbbell Snatches (5 each arm)
7 Push Ups		 10 rounds 7 reps
Performed as RX
Dixon Kane 04/03/2014 HarperFit None 12 minute AMRAP (as many rounds as possible)
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds		 6 reps
Performed as RX
Dixon Kane 07/24/2014 HarperFit None 12 Rounds
100 yard Dash every 45 seconds

 12 reps
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 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 06/10/2014 HarperFit None 3 Rounds
Run 400
10 4 Count Mountain Climbers
40 Air Squats

20 Minute Time Cap		 16m 00s
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 05/27/2014 HarperFit None 4 AMRAPs

3 Min AMRAP
15 Air Squats
10 4 ct. Flutter Kicks
5 Push Ups
Rest 1 Min

4 rounds		 11 rounds 18 reps
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 07/15/2014 HarperFit None 4 Rounds for Time 16 minute Time Cap

5 Burpees
10 Push Ups
15 Squats
400m Run		 16m 37s
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 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 07/01/2014 HarperFit None 5 Rounds for time, 20 minute Time Cap
400m Run
15 Jump Squats (mod to regular squats if/when needed)
 15m 00s
Performed as RX
Dixon Kane 08/14/2014 HarperFit None 6 rounds
Run 200m
10 push ups
10 jump squats		 11m 40s
Workout Scaled
Dixon Kane 03/04/2014 HarperFit None 7 Rounds
1 Minute Each
Slam Balls
Burpees
Rest		 205 reps
Workout Scaled
Dixon Kane 02/25/2014 HarperFit 8-8-8 MBCL AMRAP 8 Minute AMRAP
8 Push Ups
8 Medicine Ball Cleans
8 Sit Ups		 4 rounds 12 reps
Performed as RX
Dixon Kane 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 		7 rounds 21 reps
Performed as RX
Dixon Kane 05/22/2014 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 		108 reps
Performed as RX
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