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Athlete Date Sort Location Workout Name Description Results
Courtney Covington 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		 13m 10s
Performed as RX
Courtney Covington 10/17/2012 Hyper CrossFit None 4 rounds for time

10 Deadlifts 225/135
25 Airsquats
15 Knees to Chest
200m		 19m 08s
Performed as RX
Courtney Covington 10/15/2012 Hyper CrossFit None WOD:15-12-9

Front squats 135/95
Pulll ups
Burpees

 9m 25s
Performed as RX
Courtney Covington 10/02/2012 Hyper CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 45s
Performed as RX
Courtney Covington 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
 17m 52s
Performed as RX
Courtney Covington 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.		 14m 18s
Performed as RX
Courtney Covington 09/24/2012 Hyper CrossFit None For time: 3 rounds of
15 hand release push ups
10 double unders
5 front squats 135/95

At the end of 3 rounds finish with 400 M run. 		9m 13s
Performed as RX
Courtney Covington 09/19/2012 Hyper CrossFit Cindy Partner 25 min AMRAP:

Partner 1: (1 round, then switch with partner)
-5 Pull-ups
-10 Push-ups
-15 Squats

Partner 2: (as many as possible until partner finishes 1 round of Cindy then switch with partner)
Jump ropes: singles or DU (basic: tuck jumps)

No partner: 20 min Cindy alternating with 50 jump ropes after every round completed.		 13 rounds 0 reps
Performed as RX
Courtney Covington 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		 8m 01s
Performed as RX
Courtney Covington 09/04/2012 Hyper CrossFit Pull-Ups, SDHP 21-15-9

Pull-Ups

SDHP 95/65		 6m 45s
Performed as RX
Courtney Covington 08/30/2012 Hyper CrossFit KB Swings, Box Jumps, Sit-ups, Bear Crawl 4 Rounds for time

20 KB Swings
25 Box Jumps
30 Sit-Ups
Bear Crawl around gym		 23m 05s
Performed as RX
Courtney Covington 08/23/2012 Hyper CrossFit DB Snatch, Knees to Chest, OH Walking Lunges 4 Rounds for time

7 ea Arm alt Dumbell Snatch

20 Knees To Chest

18 Overhead Walking Lunge Steps 45/25		 11m 53s
Performed as RX
Courtney Covington 08/22/2012 Hyper CrossFit The John 21 Burpee Box Jumps 24/20
21 Push Press 75/55
200M
18 Burpee Box Jumps
18 Push Press
200M
15 Burpee Box Jumps
15 Push Press
200M		 14m 53s
Performed as RX
Courtney Covington 08/20/2012 Hyper CrossFit KB Swings, Box Jumps, Decline Push Ups 3 Rounds For Time

20 KB Swings

16 Box Jumps

12 Decline Push-Ups (feet on box)		 7m 43s
Performed as RX
Courtney Covington 08/18/2012 Hyper CrossFit Roulette WOD 1 20' AMRAP
4 rounds: 25' bear crawls, 10 air squats
1' rest
15 sit ups, 10 box jumps, 5 pull ups
1' rest		 10 reps
Performed as RX
Courtney Covington 08/17/2012 Hyper CrossFit Wall Balls, Farmers Carry, SDHP 3 Rounds For Time

25 Wall Balls

2 Loops inside Gym Farmers Carry

15 ea arm SDHP		 14m 21s
Performed as RX
Courtney Covington 08/15/2012 Hyper CrossFit KB Swings, Bar Facing Burpees For time:

10-8-6-4-2

KB Swings
Bar Facing Burpees
 12m 13s
Performed as RX
Courtney Covington 08/14/2012 Hyper CrossFit Mini Barbara 4 Rnds for time:

10 Pull-Ups
15 Push-Ups
20 Sit-Ups
25 Air Squats
 14m 43s
Performed as RX
Courtney Covington 08/13/2012 Hyper CrossFit Base Line WOD For Time:

400m

40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups		 6m 08s
Performed as RX
Courtney Covington 08/10/2012 Hyper CrossFit RUNS, BURPEES, PUSH PRESS None 11m 35s
Performed as RX
Courtney Covington 08/08/2012 Hyper CrossFit KB SWINGS, BOX JUMPS, SIT-UPS FOR TIME
30-20-10

KB SWINGS
BOX JUMPS 24/20
SIT-UPS		 9m 54s
Performed as RX
Courtney Covington 08/08/2012 Hyper CrossFit Max Effort 400m Max Effort 400m for time

2 attempts record fastest of the 2		 2m 33s
Performed as RX
Courtney Covington 08/07/2012 Hyper CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 5 reps
Performed as RX
Courtney Covington 08/06/2012 Hyper CrossFit None Advanced 10 Rounds

15 Dead lifts

15 Push ups


16:04		 10 rounds 0 reps
Workout Scaled
Courtney Covington 08/03/2012 Hyper CrossFit Medicine Ball Fun 20 Medicine Ball press

20 Medcine Ball sit ups

200M Run

Three Rounds for time		 3 rounds 0 reps
Performed as RX
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