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Athlete
Date
Location
Workout Name
Description
Results
Dixon Kane
08/14/2014
HarperFit
None
6 rounds
Run 200m
10 push ups
10 jump squats
11m 40s
Workout Scaled
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
07/24/2014
HarperFit
None
12 Rounds
100 yard Dash every 45 seconds
12 reps
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
07/17/2014
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
07/15/2014
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
07/03/2014
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
07/01/2014
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
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
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
06/05/2014
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
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
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
04/17/2014
HarperFit
Baseline
For time:
400m Run
40 squats
30 situps
20 pushups
10 burpees
6m 27s
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
04/08/2014
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
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
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
03/11/2014
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
03/04/2014
HarperFit
None
7 Rounds
1 Minute Each
Slam Balls
Burpees
Rest
205 reps
Workout Scaled
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
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