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Athlete Date Sort Location Workout Name Description Results
David Lance 01/23/2014 Hyper CrossFit None For Time:
250m Row
30 DB Snatches @ 55/35
250m Row
30 KB Swings 55/35
250m Row
30 Burpees onto plate		 12m 17s
Performed as RX
David Lance 01/23/2014 Hyper CrossFit None Overhead Squats
5 x 2		 115 lbs
Performed as RX
Edward Liu 01/22/2014 WAB MS WOD #6 - Core Strength 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 12m 18s
Performed as RX
edward liu 01/20/2014 WAB MS WOD #5 - MINI MURPH 800m run (8 Laps of the Cones)

50 push ups
70 squats
100 crunches

800m run (8 Laps of the Cones)
 13m 32s
Performed as RX
Edward Liu 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 4 rounds 0 reps
Performed as RX
David Lance 01/16/2014 Hyper CrossFit None 15 Min AMRAP

6 T2B
30 Double Unders
6 Clean and Jerks @ 115/85
30 Double Unders
 5 rounds 6 reps
Workout Scaled
David Lance 01/15/2014 Hyper CrossFit Donny 21-15-9-9-15-21 reps for time of:
225/155 pound Deadlift
Burpee		 32m 00s
Performed as RX
David Lance 01/14/2014 Hyper CrossFit None Front Squats 5 x 2 @ 80% 205 lbs
Performed as RX
David Lance 01/14/2014 Hyper CrossFit None 3 RFT:

500m Row
10 Pull Ups
20 Push Ups
30 Squats		 17m 27s
Performed as RX
David Lance 01/13/2014 Hyper CrossFit None In 12 Minutes Complete
4 Rounds of:

12 KB Swings 70/55 (55/35)
15 Box Jumps 24/20

Then with remaining time perform max reps of Wall Balls. @ 20/14 (16/12)

*Score is total number of Wall Balls*


 20 reps
Performed as RX
Edward Liu 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 5m 10s
Performed as RX
Edward Liu 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 4m 29s
Performed as RX
Edward Liu 01/07/2014 WAB MS WOD #1 AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 5 rounds 0 reps
Performed as RX
David Lance 12/17/2013 Hyper CrossFit None Push Press
5 x 3		 155 lbs
Performed as RX
David Lance 12/16/2013 Hyper CrossFit None Front Squats
5 x 3 		225 lbs
Performed as RX
David Lance 12/10/2013 Hyper CrossFit None Skill: Double Unders

For Time:

18, 15, 12, 9, 6, 3

Burpee Box Jumps @ 24/20
Pull Ups		 16m 21s
Performed as RX
David Lance 12/06/2013 Hyper CrossFit None Deadlift
1, 1, 1, 1, 1, 1		 345 lbs
Performed as RX
David Lance 12/06/2013 Hyper CrossFit None 15 min AMRAP

30 Double Unders
10 chest to ground push ups
30 Double Unders
10 Medball Cleans @ 20/14		 8 rounds 78 reps
Workout Scaled
David Lance 12/03/2013 Hyper CrossFit None Shoulder Press
5, 5, 3, 3, 1, 1		 115 lbs
Performed as RX
David Lance 11/12/2013 Hyper CrossFit Gallant For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups		 32m 15s
Workout Scaled
David Lance 11/06/2013 Hyper CrossFit None Clean Deadlift + Clean

5 x 2		 165 lbs
Performed as RX
David Lance 11/05/2013 Hyper CrossFit Nancelen 6 Rounds for time:
Odd Rounds are Nancy
Even Rounds are Helen

Nancy:
400m
15 OHS @ 95/65

Helen:
400m
21 KB Swings @ 55/35
12 Pull Ups
 35m 32s
Workout Scaled
David Lance 11/04/2013 Hyper CrossFit None Thrusters 5 x 2 165 lbs
Performed as RX
David Lance 11/04/2013 Hyper CrossFit None 12 Min AMRAP

50 Squats
40 Double Unders
30 Ring Rows
20 Double Unders		 2 rounds 080 reps
Workout Scaled
David Lance 10/28/2013 Hyper CrossFit None Front Squats 5 x 3
@ 80%		 215 lbs
Performed as RX
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