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Beth Leone 10/18/2012 Hyper CrossFit None WOD

10-9-8-7-6-5-4-3-2-1

Thrusters RX-95/65 B-75/45
HR push ups		 13m 24s
Performed as RX
Beth Leone 10/17/2012 Hyper CrossFit None 4 rounds for time

10 Deadlifts 225/135
25 Airsquats
15 Knees to Chest
200m		 20m 51s
Performed as RX
Beth Leone 10/16/2012 Hyper CrossFit Fight Gone Badish Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Ring Row (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 232 reps
Performed as RX
Beth Leone 10/15/2012 Hyper CrossFit None WOD:15-12-9

Front squats 135/95
Pulll ups
Burpees

 9m 10s
Performed as RX
Beth Leone 10/11/2012 Hyper CrossFit None WOD: 5 rounds of

"Bear complex" - 7reps
-power clean
-front squat
-push press
-back squat
-push press

RX. Basic
95/75 75/55		 65 lbs
Performed as RX
Beth Leone 10/10/2012 Hyper CrossFit None WOD: AMRAP 20

15 Deadlifts @ BW
15 ring Dips		 9 rounds 12 reps
Workout Scaled
Beth Leone 10/09/2012 Hyper CrossFit Betty 5 rounds;

12 push presses @ 135/95
20 Box jumps @24"/20"		 12m 45s
Workout Scaled
Beth Leone 10/08/2012 Hyper CrossFit None WOD: 3 Rounds

10 Pistols (alternating legs)
10 Wall walks
10 K2E
After each round 400m run		 18m 30s
Workout Scaled
Beth Leone 10/04/2012 Hyper CrossFit None AMRAP 12

12 Air Squat
12 Hollow rock
12 Back Extensions		 11 rounds 16 reps
Workout Scaled
Beth Leone 10/03/2012 Hyper CrossFit None 21-15-9

Wall Ball 20/14 RX. 16/12 Basic
Med Ball Clean 20/14 RX. 16/12 Basic
Burpees		 12m 13s
Performed as RX
Beth Leone 10/02/2012 Hyper CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 20s
Workout Scaled
Beth Leone 10/01/2012 Hyper CrossFit None Partner WOD

3 Rounds

1 partner runs 400m
1 partner does AMRAP

5 Squat Cleans (135/95)
5 Chest to bar pull-ups
5 HSPU
 16m 23s
Workout Scaled
Beth Leone 09/27/2012 Hyper CrossFit KB Swings, Lunges, Hand Release Push-Ups 3 Rnds for Time:

25 KB Swings 50/35
20 Lunges with KB in the rack position
18 Hand Release Push-Ups		 9m 04s
Performed as RX
Beth Leone 09/26/2012 Hyper CrossFit Hang Cleans 5 x 3 Hang Cleans 65 lbs
Performed as RX
Beth Leone 09/26/2012 Hyper CrossFit Box Jumps, Thrusters 10,9,8,7,6,5,4,3,2,1

Box Jumps 30/24
Thrusters 95/65

*100m after every round completed.		 22m 58s
Performed as RX
Beth Leone 09/24/2012 Hyper CrossFit None For time: 3 rounds
15 hand release push ups
10 tuck jumps
5 front squats 95/65

At the end of 3 rounds finish with 400 M run. 		9m 30s
Performed as RX
Beth Leone 09/21/2012 Hyper CrossFit None 10-8-6-4-2 strict pullups/box jumps(30in/24in)
2-4-6-8-10 pushups/KB swing(55/35)

If unable to perform strict pullups, you can use resistance bands for assistance. 		9m 25s
Performed as RX
Beth Leone 09/18/2012 Hyper CrossFit Breakfast Sandwich 400 m run

8 rounds: 10 body rows, 10 burpees

400 m run		 21m 56s
Performed as RX
Beth Leone 09/17/2012 Hyper CrossFit Cleans, Wall Balls, Sit Ups 5 Rounds for time

5 hang cleans 115/65

7 wall ball shots 16/12

9 sit ups

 8m 07s
Performed as RX
Beth Leone 09/12/2012 Hyper CrossFit Squats, Burpees 10,9 ,8 ,7, 6, 5, 4, 3, 2, 1

Goblet squats 35/20
Burpee (standard)		 10m 29s
Performed as RX
Beth Leone 09/12/2012 Hyper CrossFit Strength Front Squat
5x3 of 90% 1 RM		 105 lbs
Performed as RX
Beth Leone 09/10/2012 Hyper CrossFit KB Snatches, Squats, Runs 15 Min AMRAP

10 One Arm Dumbell/KB snatches (Alternating) 35/20 lbs

15 Air Squats

100m







 5 rounds 25 reps
Performed as RX
Beth Leone 09/10/2012 Hyper CrossFit Strength: Shoulder Press Based on your 1 RM

50%x10
60%x10
70%x5
80%x5
90%x5
 45 (bar only, no weights) lbs
50 lbs
55 lbs
65 lbs
70 lbs
Performed as RX
Beth Leone 09/07/2012 Hyper CrossFit Hyper Friday 2 Rounds for Time

Farmers carry 2 loops inside gym
30 Box Jumps
30 KB SDHP one arm alt
25 Burpees
40 Sit-ups
10 Deadlift 225/135		 29m 46s
Performed as RX
Beth Leone 09/06/2012 Hyper CrossFit KB Swings, Hand Release Push-Ups, Runs For Time

20 KB Swings
20 Hand Release Push-Ups
100m
18 KB Swings
18 HRPU's
100m
16 KB Swings
16 HRPU's
100m		 10m 30s
Performed as RX
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