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Athlete Date Sort Location Workout Name Description Results
Allison Vaughan 11/12/2013 Hyper CrossFit Gallant For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups		 39m 52s
Workout Scaled
Allison Vaughan 11/11/2013 Hyper CrossFit None Squat Cleans
5 x 2 as heavy as possible touch and go		 65-75-85-90-90 lbs
Performed as RX
Allison Vaughan 11/11/2013 Hyper CrossFit None 15 Min AMRAP:

10 Wallballs @ 20/14
10 HR Push Ups
10 Box Jumps @ 24/20
30 Double Unders		 5 rounds 0 reps
Workout Scaled
Allison Vaughan 11/08/2013 Hyper CrossFit None 12 Min AMRAP

3 Snatch @ 95/65
6 HSPU
9 Toes To Bar		 9 rounds 2 reps
Workout Scaled
Allison Vaughan 11/08/2013 Hyper CrossFit None Back Squats

5 x 5 @ or around 70 %		 110 lbs
Performed as RX
Allison Vaughan 11/05/2013 Hyper CrossFit Nancelen 6 Rounds for time:
Odd Rounds are Nancy
Even Rounds are Helen

Nancy:
400m
15 OHS @ 95/65

Helen:
400m
21 KB Swings @ 55/35
12 Pull Ups
 25m 50s
Workout Scaled
Allison Vaughan 10/30/2013 Hyper CrossFit None For Time:

50 Push Ups
40 yds bear crawl
40 OH Walking Lunges @45/25
40 yds bear crawl
30 Sit Ups
40 yds bear crawl
20 Chest to Bar Pull Ups
40 yds bear crawl
30 Sit Ups
40 yds bear crawl
40 OH Walking lunges
40 yds bear crawl
50 Push Ups		 21m 45s
Workout Scaled
Allison Vaughan 10/30/2013 Hyper CrossFit None Bench press 1 rep max test 105 lbs
Performed as RX
Allison Vaughan 10/29/2013 Hyper CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 27m 30s
Workout Scaled
Allison Vaughan 10/25/2013 Hyper CrossFit None 20 Min AMRAP:

300m Row
200m Run
10 Burpee Pull Ups		 4 rounds 1 reps
Performed as RX
Allison Vaughan 10/25/2013 Hyper CrossFit None Squat Snatch 5 x 2
If unable to catch snatch in bottom position stay light and work on that if athlete is good they may go heavy as they feel up to.		 45. lbs
Performed as RX
Allison Vaughan 10/24/2013 Hyper CrossFit None 15, 12, 9, 6, 3
Deadlifts @ 225/155
Handstand Push Ups		 9m 14s
Workout Scaled
Allison Vaughan 10/22/2013 Hyper Crossfit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 37m 03s
Workout Scaled
Allison Vaughan 10/22/2013 Hyper CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 37m 04s
Workout Scaled
Allison Vaughan 10/21/2013 Hyper CrossFit None 4 Rounds for time:

50 Squats
25 Push Ups
400m		 22m 15s
Performed as RX
Allison Vaughan 10/18/2013 Hyper CrossFit None 4 Rounds of:

12 Chest to bar Pull Ups
14 Wall Balls @ 20/14
16 KB Swings @ 70/55		 10m 44s
Workout Scaled
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