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Athlete Date Sort Location Workout Name Description Results
Beth Leone 07/15/2013 Hyper CrossFit None 3 rounds for time:
10 deadlifts @ 225/175
20 push-ups
30 sit-ups 		11m 39s
Workout Scaled
Beth Leone 07/15/2013 Hyper CrossFit None Front squats
5 x 3
work to 70-80% of 1 rep max.		 75 lbs
Performed as RX
Beth Leone 07/10/2013 Hyper CrossFit None Back squats
6 x 4
Work to 70-80% of 1 rep max		 115 lbs
Performed as RX
Beth Leone 07/10/2013 Hyper CrossFit None For time:
80 double unders
15 hang power clean @ 135/95
60 double unders
10 hang power cleans
40 double unders
5 hang power cleans
 13m 17s
Workout Scaled
Beth Leone 07/09/2013 Hyper CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 30m 17s
Performed as RX
Beth Leone 06/25/2013 Hyper CrossFit Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 30m 13s
Workout Scaled
Beth Leone 06/12/2013 Hyper CrossFit None 15 Min AMRAP
5 Snatches @ 95/65
10 CTB Pull Ups
15 Sit Ups
 5 rounds 9 reps
Workout Scaled
Beth Leone 05/29/2013 Hyper CrossFit None 12 minute AMRAP:
40 ft. bear crawl
10 SDLHP @ 70/55 lbs. KB 		7 rounds 0 reps
Performed as RX
Beth Leone 05/09/2013 Hyper CrossFit None For time:
21-15-9 reps. of
One arm alternating snatch @ 35/20 lbs. kb/db

20 ft. shuttle sprints (must touch ground) 		5m 42s
Performed as RX
Beth Leone 04/22/2013 Hyper CrossFit None Strength: Hang Snatch 6 x 2, each set should be a true double to Hang snatches before putting the bar down.

WOD: 4 Rounds for Time
Buy In: 400m
15 Pull Ups
15 Burpee
40 Double Unders
25 Goblet Squats @ 55/35
Buy Out: 400m
 34m 10s
Workout Scaled
Beth Leone 04/01/2013 Hyper CrossFit None WOD- For time
100M run
30-20-10
Over Head Squat 75/45
Burpees onto plate 45/25
100m Run
 15m 26s
Performed as RX
Beth Leone 03/30/2013 Hyper CrossFit CrossFit Games Open 13.4 CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women		 42 reps
Workout Scaled
Beth Leone 03/25/2013 Hyper CrossFit None Strength: 7 x 2 hang squat cleans

WOD; for time
200m run
10 ring dips
20 front squats @95/65
30 pullups
20 front squats @95/65
10 ring dips
200m run


 9m 36s
Workout Scaled
Beth Leone 03/18/2013 Hyper CrossFit Squat Cleans, T2B, Burpee Strength: Bench Press 5 x 5

WOD: For Time
Row 500m buy in
21 - 15 - 9
Squat Cleans @ 115/75
T2B
Burpees		 22m 00s
Workout Scaled
Beth Leone 03/16/2013 Hyper CrossFit CrossFit Open 13.2 10 Min AMRAP

5 Shoulder to Overhead @ 115/75
10 Deadlifts @ 115/75
15 Box Jumps @ 24/20		 4m 00s
Performed as RX
Beth Leone 03/15/2013 Hyper CrossFit Hand Release Push Ups, OH Lunges Strenght: 10 Min EMOM Cleans
Every Min on the Minute execute 3 Cleans doesnt matter if they are squat or power they must come from the floor that is all. Around 70 % of 1 rm

WOD: 12 Min AMRAP
3 Hand Release Push Ups
3 OH Walking Lunges w/ 45 plate for men and 25 for ladies
6 HR Push Ups
6 OH Walking Lunges
9 HR Push Ups
9 OH Walking Lunges
12 HR Push Ups
12 OH Walking Lunges
15 HR Push Ups
15 OH Walking Lunges......and so on

The reps for the walking lunges are steps for each leg.		 6 rounds 10 reps
Performed as RX
Beth Leone 03/11/2013 Hyper CrossFit Tabata Mash Up Strength: Hanging Snatch 5 x 2

WOD: Tabata Mash Up

Odd Rounds KB Swings @ 55/35
Even Rounds T2B		 121 reps
Workout Scaled
Beth Leone 03/08/2013 Hyper CrossFit Push Ups, KB Clean and Press, Sit-Ups Strength and Skill: Strict Pull Up Ladder
1, 2, 3, 4, 5, 4, 3, 2, 1 perform equal number of Push Ups

WOD: 4 Rounds For Time

20 Push Ups w/ deficit use 45lb plates
20 KB Clean and Press 10 each arm @ 55/35
20 MedBall SitUps		 19m 03s
Performed as RX
Beth Leone 03/06/2013 Hyper CrossFit A little bit of this, a little bit of that Strenght: Front Squats 5 x 3

WOD: For Time

3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
1st Round of Elizabeth
21 Cleans @ 135/95
21 Ring Dips
Half of Karen
75 Wall Ball Shots		 19m 56s
Workout Scaled
Beth Leone 03/04/2013 Hyper CrossFit Burpee, Deadlifts Strength: Squat Cleans 1, 1, 1, 1, 1, 1, 1
Should find 1 Rep Max Take your time and maximize lift time

WOD: 8 Min AMRAP

5 Burpee Tuck Jumps
10 Deadlifts @ 155/115



 5 rounds 2 reps
Performed as RX
Beth Leone 02/26/2013 Hyper CrossFit Rowing Chipper Strenght: Split Jerks 5 x 2 one from in front of the head and one from behind the head

WOD: For Time

20 Cal Row
25 Sit Ups
20 HR Push Ups
15 T2B
10 Burpee15
15 T2B
20 HR Push Ups
25 Sit Ups
20 Cal Row		 16m 22s
Workout Scaled
Beth Leone 02/12/2013 Hyper CrossFit Squats, Pull Ups, Push Press, Sit Ups Strength: 10 Min EMOM
Bear Complex every min on the minute for 10 minutes

WOD: 4 Rounds

10 Front Squats @ 95/65
15 Jumping Pull Ups
10 Push Press @ 95/65
20 Abmat Sit Ups		 15m 16s
Workout Scaled
Beth Leone 02/07/2013 Hyper CrossFit Deadlifts, box jumps, kb swings Strength: Deadlifts 5 x 5

WOD: 15 Min AMRAP

Increasing Deadlifts use 70% of the weight during strenght training
8 Box Jumps @ 24/20
10 KB Swings @ 55/35

Deadlifts increase by 2 reps every round		 5 rounds 0 reps
Workout Scaled
Beth Leone 02/01/2013 Hyper CrossFit Hang Cleans, Knees to Elbows, Box Jumps Strength: Strict Pull-Up ladder
start at 1 and perform 1 strict pull up then 1 push up then 2 pull ups and 2 push ups continue pattern up to 5 then back down to 1.

WOD: For Reps
6 Rounds each round is 2 minutes long
at the start of each round perform
6 Hang Cleans @ 135/95
10 Knees to Elbows
after completeing the above two exercises with the remainder of the two minutes on each round perform as many Box Jumps as you can until time runs out.
Score will be cumulative total of box jumps you where able to do over all 6 Rounds.
Box height 24/20		 71 reps
Workout Scaled
Beth Leone 01/22/2013 Hyper CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 11m 56s
Workout Scaled
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