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Athlete Date Sort Location Workout Name Description Results
Amy Frazier 01/08/2014 Hyper CrossFit None Deadlift Max Test 285 lbs
Performed as RX
Amy Frazier 01/08/2014 Hyper CrossFit None 21 Cleans @ 135/95
1000m Row
15 Cleans
750m Row
9 Cleans
500m Row

 25m 28s
Performed as RX
Amy Frazier 12/02/2013 Hyper CrossFit The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 51m 35s
Workout Scaled
Amy Frazier 11/22/2013 Hyper CrossFit None Snatch heavy singles
Max Out		 85 lbs
Performed as RX
Amy Frazier 11/22/2013 Hyper CrossFit None For time:

100 Dumbell Snatches alternating @ 55/35
*Every 2 mins execute 20 two count Mountain climbers*		 7m 40s
Workout Scaled
Amy Frazier 11/20/2013 Hyper CrossFit None Snatch Balance
5 x 2 @ or around 75% of Snatch

If athlete cannot complete snatch balance work overhead squat instead.		 55x2 lbs
65x2 lbs
75x2 lbs
65x2 lbs
55x2 lbs
Performed as RX
Amy Frazier 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		 201 reps
Workout Scaled
Amy Frazier 11/18/2013 Hyper CrossFit None Snatch Grip Deadlift
5 x 4		 170 lbs
Performed as RX
Amy Frazier 11/18/2013 Hyper CrossFit None 10 Rounds for time:

10 Box Jumps @ 24/20
10 Chest to Ground Push ups on Dumbells		 17m 38s
Workout Scaled
Amy Frazier 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		 3 rounds 14 reps
Workout Scaled
Amy Frazier 11/11/2013 Hyper CrossFit None Squat Cleans
5 x 2 as heavy as possible touch and go		 85x2 lbs
95x2 lbs lbs
105x2 lbs lbs
115x2 lbs lbs
125x2 lbs lbs
Performed as RX
Amy Frazier 10/17/2013 Hyper CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 510 lbs
Performed as RX
Amy Frazier 10/17/2013 Hyper CrossFit None For time:

Row 2k
Run 800m
30 Burpees
Run 800m		 24m 16s
Workout Scaled
Amy Frazier 10/14/2013 Hyper CrossFit None Deadlifts
5 x 5		 155 lbs
Performed as RX
Amy Frazier 10/14/2013 Hyper CrossFit None 6 Rounds of:
30 Double Unders
10 Ring Dips
100m
10 Prisoner Squats with 45/25 lb plate		 22m 15s
Workout Scaled
Amy Frazier 10/10/2013 Hyper CrossFit None Push Press
5 x 5 shoot for a 5 rep max if possible if not challenging worksets		 95 lbs
Performed as RX
Amy Frazier 10/10/2013 Hyper CrossFit None Buy in: 15 Hang Cleans @ 135/95
3 Rounds of:
15 Box Jumps @ 30/24
15 T2B
But out: 15 Hang Cleans

*every 2 minutes execute 5 shoulder to overhead*		 10m 59s
Workout Scaled
Amy Frazier 10/09/2013 Hyper CrossFit None Front Squats
6 x 2
@ 80% athlete may increase if they feel good for it		 145 lbs
Performed as RX
Amy Frazier 10/09/2013 Hyper CrossFit None 10 Min AMRAP

30 Double Unders
7 KB Swings @ 70/55
4 Handstand Push Ups		 4 rounds 0 reps
Workout Scaled
Amy Frazier 10/04/2013 Hyper CrossFit None Power Clean and Jerk
15 min to find 1 Rep max
 115 lbs
Performed as RX
Amy Frazier 10/04/2013 Hyper CrossFit None For Time:
21, 18, 15, 12, 9, 6, 3

Overhead Walking Lunges w/ 45/25 plate
DB Snatch alt @ 55/35

*After ea completed round 1 Rope Climb*
*2 Rope Climb Scales = 1 Rope climb*		 18m 13s
Workout Scaled
Amy Frazier 10/03/2013 Hyper CrossFit None 4 Rounds for time:

500m Row
400m Run

Rest 3 Minutes between rounds
Score = time minus rest
*The row and run should be max effort*		 19m 08s
Workout Scaled
Amy Frazier 10/03/2013 Hyper CrossFit None Back Squats
3 x 10 @ 60% or more if possible		 115 lbs
Performed as RX
Amy Frazier 10/02/2013 Hyper CrossFit None Snatch Pull + Snatch
6 x 2 @ 70%		 75 lbs
Performed as RX
Amy Frazier 10/02/2013 Hyper CrossFit None Tabata

Mountain Climbers (knee to elbow, 2 count)
Deficit Push Ups w/ DB
Thrusters @ 45/35		 132 reps
Workout Scaled
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