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Athlete Date Sort Location Workout Name Description Results
Danielle Johnson 12/04/2013 Hyper CrossFit None 3 rounds for time:
10 DB Push Press @55/35(5 each arm)
25 Mountain Climbers (2 count. knee to elbow)
25 situps
20 walking lunges		 13m 12s
Performed as RX
Danielle Johnson 12/03/2013 Hyper CrossFit None Shoulder Press
5, 5, 3, 3, 1, 1		 55-55-65-65-75-75 lbs
Performed as RX
Danielle Johnson 12/03/2013 Hyper CrossFit None 10 Rounds:

250m Row
200m Run
25 Double Unders 		30m 00s
Workout Scaled
Danielle Johnson 12/02/2013 Hyper CrossFit None 12 minute AMRAP:
3 KB swings @ 55/35 lbs.
3 Hand release pushups
6 KB swings
6 HRPU
9 KB swings
9 HRPU......

continue increasing reps by 3 for each movement after each set until time expires.		 153 reps
Performed as RX
Danielle Johnson 11/20/2013 Hyper CrossFit None Fight Gone Bad Style
3 Rounds
Cleans @ 95/65
Double Unders
Medball Sit-ups
Row for Calories
Burpees

1 minute Rest between rounds		 253 reps
Workout Scaled
Danielle Johnson 11/20/2013 Hyper CrossFit None Snatch Balance
5 x 2 @ or around 75% of Snatch

If athlete cannot complete snatch balance work overhead squat instead.		 65 lbs
Performed as RX
Danielle Johnson 11/14/2013 Hyper CrossFit None Behind the Neck Snatch Grip Push Press
6 x 3		 85 lbs
Performed as RX
Danielle Johnson 11/06/2013 Hyper CrossFit None 4 Rounds for time:

15 Box Jumps @ 30/24
3 Wall Walks
10 Deadlifts @ 185/135		 13m 10s
Workout Scaled
Danielle Johnson 11/06/2013 Hyper CrossFit None Clean Deadlift + Clean

5 x 2		 65 lbs
Performed as RX
Danielle Johnson 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
 32m 10s
Workout Scaled
Danielle Johnson 11/01/2013 Hyper CrossFit None Push Press 1 Rep Max 100 lbs
Performed as RX
Danielle Johnson 11/01/2013 Hyper CrossFit None 15 Min AMRAP

10 KB Clean and Press
8 Toes to Bar
6 Burpee Sandwiches		 4 rounds 6 reps
Workout Scaled
Danielle Johnson 10/31/2013 Hyper CrossFit None Row for Max Calories following the interval scheme:

Row 30 sec
Rest 30 sec
Row 1 min
Rest 1 min
Row 1 min 30 sec
Rest 1 min 30 sec
Row 2 min
Rest 2 min
Row 1 min 30 sec
Rest 1 min 30 sec
Row 1 min
Rest 1 min
Row 30 sec

Finisher: 5 minutes
Every 30 seconds sprint 40 yds (down and back on turf) rest remaining seconds. This means two sprints each minute one at the top and one at the middle for a total of 10, 40 yd shuttle sprints.		 89 reps
Performed as RX
Danielle Johnson 10/31/2013 Hyper CrossFit None 3 position clean EMOM
Every minute on the minute for 10 minutes execute
1 clean from high hang (hips)
1 clean from above knee
1 clean from floor

Challenge yourselves with your weight selections but not so much as to cause breakdown in form.		 55 lbs
Performed as RX
Danielle Johnson 10/29/2013 Hyper CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 42m 52s
Workout Scaled
Danielle Johnson 10/24/2013 Hyper CrossFit None 15, 12, 9, 6, 3
Deadlifts @ 225/155
Handstand Push Ups		 6m 32s
Workout Scaled
Danielle Johnson 10/24/2013 Hyper CrossFit None Overhead Squats 6 x 2 60 lbs
Performed as RX
Danielle Johnson 10/22/2013 Hyper CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 44m 44s
Workout Scaled
Danielle Johnson 10/16/2013 Hyper CrossFit None Skill: Handstands and Handstand Holds
Practice getting into a handstand
3x Max Handstand hold ea athlete		 0m 20s
Performed as RX
Danielle Johnson 10/16/2013 Hyper CrossFit None 20 Min AMRAP:

25 Box Jumps @ 24/20
20 Push Ups
15 Knee to Elbow
10 Burpees
200m
3 rounds 0 reps
Workout Scaled
Danielle Johnson 10/14/2013 Hyper CrossFit None Deadlifts
5 x 5		 65-65-65-85-85 lbs
Performed as RX
Danielle Johnson 10/14/2013 Hyper CrossFit None 6 Rounds of:
30 Double Unders
10 Ring Dips
100m
10 Prisoner Squats with 45/25 lb plate		 18m 45s
Workout Scaled