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Athlete
Date
Location
Workout Name
Description
Results
James Casazza
02/13/2014
HarperFit
Cindy (No Pull Up Bar)
Cindy with no pull up bar
20 Minute AMRAP (do as many rounds as possible in 20 minutes, count the number of rounds completed)
5 burpees
10 push ups
15 squats
8 rounds 15 reps
Performed as RX
James Casazza
02/20/2014
HarperFit
None
21/15/9
Push Ups
Medicine ball cleans
Sit ups
7m 44s
Performed as RX
James Casazza
03/06/2014
HarperFit
Count Down
10-9-8-7-6-5-4-3-2-1
Push Up
Burpee
Air Squat
Do ten reps of each, then 9 reps of each, then 8 reps... on down to one.
Record time.
17m 34s
Performed as RX
James Casazza
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)
209 reps
Performed as RX
James Casazza
03/13/2014
HarperFit
50s
Break up movements as desired
50 4 Count Mountain Climbers
50 Push Ups
50 4 Count Flutter Kicks
11m 53s
Performed as RX
James Casazza
04/15/2014
HarperFit
None
12 Minute AMRAP
10 Dumbbell Snatches (5 each arm)
7 Push Ups
7 rounds 10 reps
Performed as RX
James Casazza
04/08/2014
HarperFit
None
12 minute AMRAP
5 dumbbell deck squats
10 one arm dumbbell overhead squats (5 each arm)
7 rounds 0 reps
Performed as RX
James Casazza
05/01/2014
HarperFit
None
16 minute AMRAP (as many rounds as possible)
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds
7 rounds 0 reps
Performed as RX
James Casazza
05/08/2014
HarperFit
Loredo
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
32m 06s
Performed as RX
James Casazza
05/06/2014
HarperFit
None
8 Rounds for Time
Run 200m
5 Burpees
14m 48s
Performed as RX
James Casazza
05/20/2014
HarperFit
None
25 Burpees
Then
21 push ups
42 air squats
15 push ups
30 air squats
9 push ups
18 air squats
Record total time
7m 56s
Performed as RX
James Casazza
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
75 reps
Performed as RX
James Casazza
05/23/2014
HarperFit
Murph
For time:
1 mile Run
100 Pull-ups (may sub burpees if no pull up rig avail)
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
1h 21m 34s
Performed as RX
James Casazza
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
9 rounds 15 reps
Performed as RX
James Casazza
05/29/2014
HarperFit
None
20 Push Ups (buy in)
Then
4 Rounds
200m Run
25 Squats
20 Walking Lunges
13m 28s
Performed as RX
James Casazza
06/03/2014
HarperFit
CrossFit Baseline
For time:
400m run
40 squats
30 situps
20 pushups
10 burpees
8m 02s
Performed as RX
James Casazza
06/27/2013
HarperFit
CrossFit Baseline
For time:
400m run
40 squats
30 situps
20 pushups
10 burpees
7m 29s
Workout Scaled
James Casazza
06/10/2014
HarperFit
None
3 Rounds
Run 400
10 4 Count Mountain Climbers
40 Air Squats
20 Minute Time Cap
13m 43s
Performed as RX
James Casazza
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
8m 34s
Performed as RX
James Casazza
06/29/2014
HarperFit
Fit Club Gone Bad
Fit Club Gone Bad
3 rounds:
1 min air squats
1 min push ups
1 min sit ups
1 min burpees
1 min jumping jacks
1 min REST
Record your total reps after each round, and your score is the combined total.
389 reps
Performed as RX
James Casazza
06/18/2014
HarperFit
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups ( or ring rows)
10 Push-ups
15 Squats
9 rounds 21 reps
Performed as RX
James Casazza
07/17/2014
HarperFit
The Floraday
The Floraday
Run 1 Mile
Then, for every minute (rounded up) the mile takes:
10 Sit Ups EMOTM
15m 26s
Performed as RX
James Casazza
07/22/2014
HarperFit
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
54 reps
Performed as RX
James Casazza
07/29/2014
HarperFit
None
12 Minute AMRAP
7 Dumbbell Goblet Squats
9 Push Ups
12 rounds 0 reps
Performed as RX
James Casazza
08/24/2014
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
71 reps
Performed as RX
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