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Athlete Date Sort Location Workout Name Description Results
David Lance 06/10/2013 Hyper CrossFit Front Squats Front Squats 5 x 5 175 lbs
Performed as RX
David Lance 06/05/2013 Hyper CrossFit Cleans Clean Complex:
Execute 1 Power Clean from the floor and one Squat Clean from the hang.

Try to get 5 - 8 sets of this complex in should be around 75 % of max.		 125 lbs
Performed as RX
David Lance 06/04/2013 Hyper CrossFit Back Squats Back Squats 5 x 5 at 70% of 1 rm
Increase weight on last 2 sets if you feel good.		 175 lbs
Performed as RX
David Lance 06/04/2013 Hyper CrossFit 2013 CrossFit Games Regional Event 5 21-15-9 reps for time of:
315/205 pound Deadlift
30/24 Box jump		 13m 34s
Workout Scaled
David Lance 06/03/2013 Hyper CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 37m 25s
Workout Scaled
David Lance 05/28/2013 Hyper CrossFit None 21-15-9
MB slams @20/14 lbs.
KB swing @70/55 lbs. 		4m 45s
Workout Scaled
David Lance 05/21/2013 Hyper CrossFit Eva Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups		 60m 24s
Workout Scaled
David Lance 05/20/2013 Hyper CrossFit None 15 min. AMRAP of :
10 Overhead carry walking lunges @ 45/25 lbs.
10 T2B
10 air squats
 6 rounds 22 reps
Performed as RX
Fred Liskowski 05/16/2013 Crossfit H-town Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 13m 00s
Workout Scaled
David Lance 05/16/2013 Hyper CrossFit None Complete as many reps as possible in 10 mins. of:
50 ring pushups
40 ring rows
30 situps
20 SDLHP with 70/55 lbs. KB
10 box jumps @ 24/20

 150 reps
Performed as RX
David Lance 05/13/2013 Hyper CrossFit None 10 minute AMRAP of :

30 double unders
3 deadlifts @ 225/175 lbs.		 9 rounds 27 reps
Workout Scaled
David Lance 05/07/2013 Hyper CrossFit Klepto 4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds		 31m 00s
Workout Scaled
David Lance 05/06/2013 Hyper CrossFit None
WOD: 2 rounds for time

800 m run
50 ring dips
50 ring rows		 23m 31s
Workout Scaled
David Lance 05/02/2013 Hyper CrossFit None Strength: Clean Complex, one Power Clean and One Hanging Squat Clean 6 Sets

WOD: 3 Rounds for Reps

Rowing Intervals and Push Press

1:30 to Row max Calories
20 Seconds off to transition
1:30 minutes max Push Press @ 75/45
20 Seconds off to transition

Score is total Reps, one calorie equals 1 rep



 131 reps
Performed as RX
David Lance 04/25/2013 Hyper CrossFit None Strength: 10 min EMOM
4 Hang Power Cleans every min on the min for 10 mins.

WOD: 3 rounds for Reps

3 minutes to execute
20 KB swings @ 55/35
20 Air Squats
Max Mountain Climbers for remainder of time
(Mountains must be knee to elbow, right leg and left leg equal 1 rep)
Rest 2 minutes between rounds score is overall total number of mountain climbers done.		 191 reps
Performed as RX
David Lance 04/24/2013 Hyper CrossFit None Skill: Max Effort 2K row for time

WOD: 15 Min AMRAP

10 Hang Clean
10 Push Press
10 Back Squat
200m

Rx weight 95/65		 3 rounds 0 reps
Performed as RX
Fred Liskowski 04/22/2013 Crossfit H-town None 20 min AMRAP
400 m Run
15 Power Snatches 95/65
*add up total snatches for score		 60 reps
Workout Scaled
Fred Liskowski 04/17/2013 Crossfit H-town None In 12 Minutes, Find 1 RM - Front Squat
Rest 3 Minutes
Run 1.25 Miles

Weight / Time = Score		 .26 lbs
Performed as RX
Fred Liskowski 04/16/2013 Crossfit H-town 32 Hokies 7 Rounds for time of:

4 Squat Clean & Jerks (135/95#)
16 Deadlifts (135/95#)
32 Double Unders		 24m 55s
Workout Scaled
Fred Liskowski 04/15/2013 Crossfit H-town None 20 Minute AMRAP:

5 Burpees
10 Presses 75#
15 Back Squat 75#
20 Sit-Ups		 255 reps
Performed as RX
David Lance 03/11/2013 Hyper CrossFit Tabata Mash Up Strength: Hanging Snatch 5 x 2

WOD: Tabata Mash Up

Odd Rounds KB Swings @ 55/35
Even Rounds T2B		 88 reps
Performed as RX
David Lance 03/07/2013 Hyper CrossFit Burpee Challenge 50 Burpees - 6 inch jump for Time 5m 21s
Performed as RX
David Lance 03/05/2013 Hyper CrossFit Rowing Strength: Shoulder Press 3, 3, 3, 1, 1, 1

WOD: Rowing Intervals

500m Row x 4

Rest approx 3 minutes in between rows
Try to keep times as consistant as possible		 19m 40s
Performed as RX
David Lance 03/05/2013 Hyper CrossFit Rowing Strength: Shoulder Press 3, 3, 3, 1, 1, 1

WOD: Rowing Intervals

500m Row x 4

Rest approx 3 minutes in between rows
Try to keep times as consistant as possible		 7m 40s
Performed as RX
David Lance 02/25/2013 Hyper CrossFit Squats, Pull Ups, Swings Strenght: 10 Min EMOM Hang Squat Cleans
2 Hang Squat Cleans every minute on the minute for 10 minutes load should be approx 65% to 70% of 1 rm

WOD: 2 Rounds For time
75 Air Squats
32 Jumping Pull Ups
21 KB Swings @ 55/35		 16m 16s
Performed as RX
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