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AthleteSort Date Location Workout Name Description Results
Dixon Kane 02/27/2014 HarperFit MBCL Ladder Partner WOD
Ladders
10-1 Medicine Ball Cleans
2-20 Sit Ups
10-1 Push Ups

10-1 means partner 1 does 10 reps, then partner 2 does 10 reps, then partner 1 does 9 reps then partner 2 does 9, and back and forth down to 1.

2-20 means counting up by 2's to 20. Partner 1 does 2 reps, then partner 2 does 2, then partner 1 does 4, then partner 2 does 4 and so on up to 20.		 20m 00s
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 03/04/2014 HarperFit None 7 Rounds
1 Minute Each
Slam Balls
Burpees
Rest		 205 reps
Workout Scaled
Dixon Kane 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)		 202 reps
Performed as RX
Dixon Kane 03/13/2014 HarperFit 50s Break up movements as desired
50 4 Count Mountain Climbers
50 Push Ups
50 4 Count Flutter Kicks
 13m 00s
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 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 04/03/2014 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 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 04/17/2014 HarperFit Baseline For time:
400m Run
40 squats
30 situps
20 pushups
10 burpees		 6m 27s
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
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 06/05/2014 HarperFit None Prone to 40 yard Dash
Every 45 seconds
10 rounds

Then
3 Minutes sit ups
1 minute rest
3 minutes squats
1 minute rest
3 minutes push ups		 219 reps
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 06/17/2014 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		 5m 53s
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 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 0 reps
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 07/17/2014 HarperFit The Floraday The Floraday

Run 1 Mile
Then, for every minute (rounded up) the mile takes:
10 Sit Ups EMOTM		 12m 55s
Performed as RX
Dixon Kane 07/22/2014 HarperFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

 80 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 07/29/2014 HarperFit None 12 Minute AMRAP

7 Dumbbell Goblet Squats
9 Push Ups		 11 rounds 0 reps
Workout Scaled
Dixon Kane 08/14/2014 HarperFit None 6 rounds
Run 200m
10 push ups
10 jump squats		 11m 40s
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
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
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