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Athlete Date Sort Location Workout Name Description Results
David Lance 10/17/2013 Hyper CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 715 lbs
Performed as RX
David Lance 10/10/2013 Hyper CrossFit None Push Press
5 x 5 shoot for a 5 rep max if possible if not challenging worksets		 135 lbs
Performed as RX
David Lance 10/01/2013 Hyper CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/55
Run 200 meters		 4 rounds 0 reps
Performed as RX
David Lance 09/24/2013 Hyper CrossFit Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 50m 10s
Workout Scaled
David Lavenson 08/21/2013 CrossFit Strom None Partner Wod:
800M Run,
50 Renegade Rows (35/25),
2 Rope Climbs,
800M Run,
50 KBS (60/45),
2 Rope Climbs,
800M Run,
50 OHS (95/65),
2 Rope Climbs		 26m 48s
Workout Scaled
David Lavenson 08/19/2013 CrossFit Strom None 30 Back Squats (155/105),
1 Mile Run		 9m 03s
Workout Scaled
David Lavenson 08/14/2013 CrossFit Strom None Wod:
800M Run,
50 HR Push ups,
800M Run,
50 T2B,
800M Run,
50 Wall Balls (20/14)
 26m 13s
Workout Scaled
David Lance 08/09/2013 Hyper CrossFit Clean and Jerk Clean and Jerk Max out
coach encourage use of the full squat clean		 155 lbs
Performed as RX
David Lance 08/08/2013 Hyper CrossFit None 2 x 400m
Max effort 3 minutes between runs.

 1m 24s
Performed as RX
David Lance 08/05/2013 Hyper CrossFit None For Time:
200 m MB run @ 20/14 lbs.
40 pullups
200 m MB run
40 T2B
200 m MB run
40 box jumps @ 24/20 in. box 		18m 44s
Performed as RX
David Lance 07/31/2013 Hyper CrossFit None 3 attempts at max effort L-sit hold.
Rest 2 minutes after each attempt.
Athlete to record time of longest L-sit held.
Advanced: must use rings with feet unsupported
scaled: coach to determine.

0m 23s
Performed as RX
David Lance 07/30/2013 Hyper CrossFit 2013 Open Workout 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24"/20" box
4 rounds 0 reps
Performed as RX
David Lance 07/29/2013 Hyper CrossFit None 10 minutes to find 1 rep max Back Squat. 245 lbs
Performed as RX
David Lance 07/25/2013 Hyper CrossFit None 10 minutes to find 1 rep max. front squat. 225 lbs
Performed as RX
David Lance 07/23/2013 Hyper CrossFit Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 32m 50s
Performed as RX
David Lance 07/18/2013 Hyper CrossFit None back squats
6 x 3 		230 lbs
Performed as RX
David Lance 07/17/2013 Hyper CrossFit None Split Jerks
7 x 2		 160 lbs
Performed as RX
David Lance 07/17/2013 Hyper CrossFit Birthday WOD 39 - Clean and Jerk 135# 16m 24s
Performed as RX
David Lance 07/15/2013 Hyper CrossFit None 3 rounds for time:
10 deadlifts @ 225/175
20 push-ups
30 sit-ups 		8m 52s
Performed as RX
David Lance 06/27/2013 Hyper CrossFit None 3 Rounds for Time:
Buy In 100 double unders

20 Pull Ups
20 One arm alt SDHP w/ KB @ 55/35
20 Lunges w/KB @ 55/35

Buy Out 100 Double unders		 025m 55s
Performed as RX
David Lance 06/27/2013 Hyper CrossFit Front squats Front Squats 5 x 3 heavy triples 195 lbs
Performed as RX
David Lance 06/26/2013 Hyper CrossFit Deadlifts Romanian Deadlifts 5 x 5 175 lbs
Performed as RX
David Lance 06/26/2013 Hyper CrossFit None 4 Rounds for Reps:

3 Minutes AMRAP

Row 20 Calories
15 Burpees
Max Medball slams @20/16 with remaining time

Rest 1 Minute		 158 reps
Performed as RX
David Lance 06/20/2013 Hyper CrossFit None 12 minute AMRAP

10 Wallballs @ 20/16
5 Burpees
100m		 6 rounds 15 reps
Performed as RX
David Lance 06/18/2013 Hyper CrossFit DT Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps		 14m 35s
Workout Scaled
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