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Athlete Date Sort Location Workout Name Description Results
Beth Leone 01/14/2013 Hyper CrossFit KB Swings, HR Push Ups, Runs Strength: 15 minutes to find 1 rep max Clean

WOD: For time
40 KB Swings 55/35
30 Hand Release Push Ups
200M
20 KB Swings
15 HR Push Ups
200m		 11m 13s
Performed as RX
Beth Leone 01/10/2013 Hyper CrossFit Lunges, Sit-ups, thrusters, twists Skill: L Sits on rings and box then for 5 minutes attempt max time holding L-sits on boxes for the entire 5 mins.

WOD: 3 rounds for time

20 Jumping Lunges
20 Med Ball Sit-Ups
15 DB or KB thrusters 35/20
20 Russian Twists w/ Medball 16/12		 15m 52s
Workout Scaled
Beth Leone 01/07/2013 Hyper CrossFit Cindy Skill: Kipping Pull-Ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 12 reps
Workout Scaled
Beth Leone 01/03/2013 Hyper CrossFit Helen Skill: Box Jump Max Height & Kipping Pull-Ups

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 18m 10s
Workout Scaled
Beth Leone 12/27/2012 Hyper CrossFit Jerk Lift cycle part 2 Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps
 25m 15s
Workout Scaled
Beth Leone 12/24/2012 Hyper CrossFit Victoria "Victoria"
5 RFT:
10 Thrusters, 95/65
14 BJ, 24/20
12 SDHP, 95/65
12 Burpees
27 KBS, 53/35
 37m 48s
Workout Scaled
Beth Leone 12/20/2012 Hyper CrossFit Deadlift, Burpees, T2B Strict Pull-up Ladder up to 5 and back down to 1 perform equal number of push-ups for each amount of pull ups

Back Squats 5 x 5

WOD: 3 Rounds for time
20 Deadlift 185/115
15 Burpees
15 T2B		 16m 04s
Workout Scaled
Beth Leone 12/18/2012 Hyper CrossFit BURPEE BOX JUMPS and FRIENDS Skill Work: 10 Minute EMOM
2 Squat Cleans, 2 Split Jerks

3 Minute Rest Between Skill Work and WOD

WOD:2 Rounds For Time

2 Burpee Box Jump
15 Body Rows
4 Burpee Box Jumps
15 Med Ball Sit-ups
6 Burpee Box Jumps
15 Body Rows
8 Burpee Box Jumps
15 Med Ball Sit-ups
10 Burpee Box Jumps
15 Body Rows
10 Burpee Box Jumps
15 Med Ball Sit-Ups
 16m 08s
Workout Scaled
Beth Leone 12/17/2012 Hyper CrossFit Snatch Lift cycle part 1 Push press(clean grip) from behind neck 3x3
Push press(snatch grip) from behind neck 3x3
Overhead squat 3x3
Snatch balance 3 x 3

WOD: 5 rounds for time
10 Burpee Pull-Ups
15 KB Swings 55/35
12 Ring Dips
20 Air Squats		 26m 57s
Workout Scaled
Beth Leone 12/13/2012 Hyper CrossFit None Skill: Turkish Get-Ups Max Weight

Wod: 7 Min AMRAP
SDHP 95/65
CTB Pull-Ups

Rep Scheme is as follows:
3 SDHP
3 CTB Pull-ups
6 SDHP
6 CTB Pull-Ups
9 SDHP
9 CTB Pull-ups......continue pattern until time expires.		 5 rounds 0 reps
Performed as RX
Beth Leone 12/10/2012 Hyper CrossFit Clean Lift Cycle Start of Clean Lift cycle: Olympic Bar to be used with all movements.
Front squat 3 x 5 *may add weight if able to maintain form(Max at 95lbs).
Clean Pull from mid-thigh (power position) to shoulder shrug. 3 x 3
Clean Pull from mid-thigh and receive bar in Power Clean position. 3 x 3

Wod: For Time
30-25-20-15-10-5
KB Swings 55/35
Wallballs 20/14		 16m 18s
Performed as RX
Beth Leone 12/06/2012 Hyper CrossFit Squats, Knees to Chest, Ring Rows Skill: Shoulder Press 6 x 3

Wod: For Time
75 Airsquats
20 Knees to chest while supporting yourself on the rings
15 Ring Rows
50 Airsquats
20 Knees to Chest in Rings
15 Ring Rows
25 Airsquats
20 Knees to Chest in Rings
15 Ring Rows


 11m 04s
Workout Scaled
Beth Leone 12/04/2012 Hyper CrossFit Burpees, KB Swings, OH Walking Lunges Backsquats 5 x 2

Wod: 15 Min Amrap

5 Lateral Burpees over Med Ball
9 KB Swings 55/35
12 Overhead Walk Lunges w/plates 45/25
 5 rounds 20 reps
Workout Scaled
Beth Leone 11/29/2012 Hyper CrossFit Turkish Get-ups, KB Snatch, Sit-ups Skill: Handstand practice, away from wall
Turkish Get-Ups

Wod: 4 rounds for time

8 Turkish Get-ups (4 each side) Weight is dependant upon athletes ability and coaches discretion
16 KB/DB one arm alternating snatches 55/35
22 Abmat Sit-Ups		 14m 54s
Workout Scaled
Beth Leone 11/28/2012 Hyper CrossFit Hand Release Push-ups, Air Squats, T2B Skill: Box Jump max height

Wod: 15 Min Amrap for Reps

Perform Max set of:

Hand Release Push-ups
Air Squats
T2B/ knees to chest
Run 3 laps inside gym after the exercises, repeat until time expires. Score is total reps		 224 reps
Performed as RX
Beth Leone 11/27/2012 Hyper CrossFit Push Press, Lunges, Burpees Skill: Deadlift 5 x 5 nice and slow focus on form

Wod: 4 rounds for time

25 Push Press 75/55
5 in place lunges each leg with push press barbell and weight in front rack position.

Every even minute execute 4 burpees		 9m 39s
Performed as RX
Beth Leone 11/26/2012 Hyper CrossFit Box Jumps, Pull-Ups, KB Swings Skill: Front Squat 5 x 5

Wod: For reps

Max unbroken box jumps

Max unbroken Pull-ups

Max unbroken KB swings 55/35

Each exercise is for 2 minutes. Count number of reps until you break up a set. Once you break up a set do not continue to count reps. Finish the remainder of the 2 minutes with that exercise. Rest 3 min in between exercises. Score is total unbroken reps from all 3 exercises.		 60 reps
Workout Scaled
Beth Leone 11/08/2012 Hyper CrossFit Bear Crawls, Push-ups, sit-ups Skill 1: Headstands

Shoulder Press 5, 5, 3, 3, 1, 1

Wod: 20 Min Amrap
4 floor lengths Bear Crawls
10 Push-Ups with feet on Medicine Ball
15 Sit-Ups with Medball		 4 rounds 0 reps
Performed as RX
Beth Leone 11/07/2012 Hyper CrossFit Overhead Walking Lunges, Burpees Strength and Conditioning: Back Squat 5 x 5

For time

22 Overhead walking lunge steps 45/25
5 Burpees
2 fast laps inside gym
18 Overhead walking lunge steps
10 Burpees
2 laps
14 Overhead walking lunge steps
15 Burpees
2 laps
10 Overhead walking lunge steps
20 Burpees
2 laps		 11m 10s
Performed as RX
Beth Leone 11/06/2012 Hyper CrossFit KB Swings, T2B, Box Jumps Skill: Strength and Conditioning
Deadlift 7 x 2 90% of 2 rep max

Wod:
5 rnds for time

20 Kb Swings 55/35
15 Toes to Bar/ Knees to Chest
15 Box Jump overs		 19m 54s
Workout Scaled
Beth Leone 10/27/2012 Hyper CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 26s
Workout Scaled
Beth Leone 10/25/2012 Hyper CrossFit None WOD: 21-15-9

DB/KB Snatch Alternating(55/35)
Box Jumps 24/20		 5m 26s
Workout Scaled
Beth Leone 10/24/2012 Hyper CrossFit None WOD: For time

15-10-5-10-15

KB SDHP (55/35)
KB Swings (55/35)
Burpees (onto a 45 lb plate)		 14m 38s
Performed as RX
Beth Leone 10/23/2012 Hyper CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 24m 26s
Workout Scaled
Beth Leone 10/22/2012 Hyper CrossFit None WOD: AMRAP 12

20 KB/DB Push Jerks
20 V-ups
20 Double Unders (40 Singles)
 4 rounds 40 reps
Performed as RX
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