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Athlete Date Sort Location Workout Name Description Results
David Lance 02/22/2013 Hyper CrossFit Snatches, Burpees Strength: Back Squats 5 x 2 Heavy should be at 90 % of 1 RM

WOD: 12 - 9 - 6 - 3

Power Snatches @ 95/65
Burpees

*If athlete is unable to snatch barbell then swap with KB or DB snatches. Rep count will be performed on each arm*		 8m 16s
Performed as RX
David Lance 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		 16m 22s
Workout Scaled
David Lance 02/11/2013 Hyper CrossFit Burpee, Box Jump, KB Swing Strenght: Shoulder Press 3 x 10

WOD: 10 Min AMRAP

5 Burpees
10 Box Jumps
15 KB Swings @ 55/35		 5 rounds 0 reps
Workout Scaled
David Lance 02/08/2013 Hyper CrossFit Snatch, Sit-Up, Bear Crawl, HR Push Ups Skill: 2 Rounds Max Double unders or singles in 2 mins with 1 min Rest in between.

WOD: 4 Rounds for time

12 KB Snatches @ 55/35
25 Ab Mat Sit Ups
2 Bear Crawls
17 HR Push Ups		 022m 15s
Workout Scaled
David Lance 02/05/2013 Hyper CrossFit Box Jumps, Waiter Walk, T2B, Push Up Strength: Split Jerks 2, 2, 2, 2, 1 ,1 ,1 ,1

WOD: 3 Rounds for time

15 Box Jumps @ 30/24
1 Waiter Walk right arm @ 55/35
15 T2B
1 Waiter Walk left arm
15 HR Push Ups		 15m 59s
Workout Scaled
David Lance 02/05/2013 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
Workout Scaled
David Lance 01/29/2013 Hyper CrossFit Deadlifts, Toes to Bar Strength: Push Press 5 x 3

WOD: For Time
100 Double Unders or 200 Singles
5 Rounds
10 Toes to Bar
5 Deadlifts @ 245/175		 14m 26s
Workout Scaled
David Lance 01/28/2013 Hyper CrossFit Box Jumps, Push Up, Lunges, Dips Strength: Back Squat 5 x 5

WOD: For Time

50 Box Jumps @ 24/20
50 Push Ups
50 Lunges w/ KB or DB at hanging position @ 35/20
50 Dips against box * Elbows must go to 90 degrees*		 13m 49s
Performed as RX
David Lance 01/14/2013 Hyper CrossFit KB Swings, HR Push Ups, Runs Strength: 15 minutes to find 1 rep max Clean

WOD: For time
40 KB Swings 55/35
30 Hand Release Push Ups
200M
20 KB Swings
15 HR Push Ups
200m		 10m 21s
Workout Scaled
David Lance 01/10/2013 Hyper CrossFit Lunges, Sit-ups, thrusters, twists Skill: L Sits on rings and box then for 5 minutes attempt max time holding L-sits on boxes for the entire 5 mins.

WOD: 3 rounds for time

20 Jumping Lunges
20 Med Ball Sit-Ups
15 DB or KB thrusters 35/20
20 Russian Twists w/ Medball 16/12		 13m 54s
Performed as RX
David Lance 01/08/2013 Hyper CrossFit Overhead Plate Carry, Box Jumps, KB SDHP, Mountain Strict Pull-Up ladder up to 5 and back down to one perform equal number of push ups

Front Squats 5 x 3

WOD: 3 Rounds for time

2 loops inside overhead plate carry 45/25
15 Box Jumps 30/24
16 One arm alternating SDHP 55/35
25 Mountain Climbers both legs must move into up position for 1 rep		 13m 04s
Workout Scaled
David Lance 01/07/2013 Hyper CrossFit Cindy Skill: Kipping Pull-Ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 5 reps
Workout Scaled
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