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Athlete Date Sort Location Workout Name Description Results
Allison Vaughan 01/09/2014 Hyper CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 42m 03s
Workout Scaled
Allison Vaughan 01/08/2014 Hyper CrossFit None Deadlift Max Test 260 lbs
Performed as RX
Allison Vaughan 01/06/2014 Hyper CrossFit None Back Squat Max Test 175 lbs
Performed as RX
Allison Vaughan 12/27/2013 Hyper CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 8 reps
Workout Scaled
Allison Vaughan 12/20/2013 Hyper CrossFit None For Time:

40 HR Push Ups
20 Lunges w/ bar in front rack @ 95/65
200m
30 HR Push Ups
20 Lunges w/ bar behind neck @ 95/65
200m
20 HR Push Ups
20 Lunges w/ bar overhead @ 95/65
200m
 14m 22s
Performed as RX
Allison Vaughan 12/19/2013 Hyper CrossFit None 3 RFT:

21 Box Jump overs @ 24/20
15 Thrusters @ 115/75
9 SDHP w/ KB @ 70/55
 16m 00s
Performed as RX
Allison Vaughan 12/17/2013 Hyper CrossFit None Push Press
5 x 3		 90 lbs
Performed as RX
Allison Vaughan 12/17/2013 Hyper CrossFit None 5 Rounds for time:

300m Row
10 Dumbell Snatch @ 55/35
10 Flutter Kicks (2 Count)		 12m 22s
Performed as RX
Allison Vaughan 12/16/2013 Hyper CrossFit None Front Squats
5 x 3 		125 lbs
lbs
Performed as RX
Allison Vaughan 12/16/2013 Hyper CrossFit PVC Pipe mania 5 Rounds:

5 PVC Pipe shoot throughs w/push up and dip
10 Lateral Burpees
20 PVC pipe dips

Basic WOD:
5 rounds
5 shoot throughs
10 lateral burpees
20 PVC pipe dips
 15m 47s
Performed as RX
Allison Vaughan 12/13/2013 Hyper CrossFit McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Basics class WOD:
15 minute AMRAP
5 SDLHP@ 55/35 lbs. KB
13 push-ups
9 box jumps or step ups @24/20		 11 rounds 13 reps
Performed as RX
Allison Vaughan 11/27/2013 Hyper CrossFit None 4 Rounds for Time:

20 Pull Ups
15 KB Swings @ 70/55
10 Handstand Push Ups

 12m 07s
Workout Scaled
Allison Vaughan 11/27/2013 Hyper CrossFit None Clean Pulls 5 x 4
@ 85% of 1 rm clean		 135 lbs
lbs
Performed as RX
Allison Vaughan 11/26/2013 Hyper CrossFit None Isabel:
30 Snatches @ 135/95

Then:

Karen:
150 Wallballs @ 20/14		 17m 52s
Workout Scaled
Allison Vaughan 11/25/2013 Hyper CrossFit None Buy In: 1000m Row
21 - 15 - 9
Power Cleans @ 135/95
Box Jumps @ 30/24		 14m 07s
Workout Scaled
Allison Vaughan 11/25/2013 Hyper CrossFit None 5 x 2 Front Squats + Split Jerk 85 lbs
Performed as RX
Allison Vaughan 11/22/2013 Hyper CrossFit None Snatch heavy singles
Max Out		 65 lbs
Performed as RX
Allison Vaughan 11/22/2013 Hyper CrossFit None For time:

100 Dumbell Snatches alternating @ 55/35
*Every 2 mins execute 20 two count Mountain climbers*		 7m 59s
Workout Scaled
Allison Vaughan 11/21/2013 Hyper CrossFit None Pause Back Squats
5 x 3 each rep has 3 sec pause in bottom position
@ 50 - 60 % of 1 rm back squat		 100 lbs
Performed as RX
Allison Vaughan 11/21/2013 Hyper CrossFit Mile Repeats Mile run x 3
2 minutes rest in between each mile

Scaled options available		 31m 14s
Performed as RX
Allison Vaughan 11/20/2013 Hyper CrossFit None Fight Gone Bad Style
3 Rounds
Cleans @ 95/65
Double Unders
Medball Sit-ups
Row for Calories
Burpees

1 minute Rest between rounds		 395 reps
Workout Scaled
Allison Vaughan 11/18/2013 Hyper CrossFit None 10 Rounds for time:

10 Box Jumps @ 24/20
10 Chest to Ground Push ups on Dumbells		 12m 20s
Performed as RX
Allison Vaughan 11/18/2013 Hyper CrossFit None Snatch Grip Deadlift
5 x 4		 135 lbs
Performed as RX
Allison Vaughan 11/15/2013 Hyper CrossFit None 4 Rounds for Time:

3 Clean,Squat,Press Complex @ 115/75
12 C2B Pull Ups
20 Box jump Overs (No hip extension required) @ 24/20
 18m 08s
Workout Scaled
Allison Vaughan 11/13/2013 Hyper CrossFit None For Time:

3 Rounds of:

15 Toes To Bar
20 Walking Lunge w/ KB on chest @ 55/35

Then:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

KB Swings @ 55/35
Ring Dips

Then:

3 Rounds of:

20 Walking Lunge
15 KB Swings

 17m 13s
Workout Scaled
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