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Athlete Date Sort Location Workout Name Description Results
David Lance 04/03/2014 Hyper CrossFit None Front Squats with 3 sec pause
5 x 2		 185 lbs
Performed as RX
David Lance 04/03/2014 Hyper CrossFit None 3 RFT:
500m Row
200m Run
500m Row
200m run		 22m 27s
Performed as RX
David Lance 04/02/2014 Hyper CrossFit None 10 EMOM
5 Power Cleans
Beginner @ 75/55
Intermediate @115/75
Advanced @ 135/95
Elite @ 155/115		 135 lbs
Performed as RX
David Lance 03/24/2014 Hyper CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115/85 pound Push press, 10 reps
10 KB Swings, 55 lbs
10 Box jumps, 24 inch box

*Rx standards for KB and box are both men and women*		 5 rounds 10 reps
Performed as RX
David Lance 03/19/2014 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.		 036m 24s
Performed as RX
David Lance 03/18/2014 Hyper CrossFit Diane 21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups		 9m 35s
Workout Scaled
David Lance 03/11/2014 Hyper CrossFit None 20 Minute AMRAP

200m Run
10 KB Swings @ 70/55
10 Handstand Push-ups
15 Air Squats		 5 rounds 1 reps
Workout Scaled
David Lance 03/06/2014 Hyper CrossFit None For Time:

500m Row
40 Air Squats
500m Row
40 Double Unders
500m Row
40 Push Press @ 45/35
500m Row
40 T2B
500m row
40 Burpees		 29m 26s
Performed as RX
David Lance 03/04/2014 Hyper CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 10m 06s
Performed as RX
David Lance 02/26/2014 Hyper CrossFit None Tabata:
Double Unders
Burpees
Wallballs @ 20/14

*alternate exercises until 8 rounds of 20 sec on 10 sec of has been completed*		 130 reps
Performed as RX
David Lance 02/26/2014 Hyper CrossFit None Power Cleans, touch and go
5 x 3		 155 lbs
Performed as RX
David Lance 02/25/2014 Hyper CrossFit None 15 Min AMRAP

9 Box Jumps @ 24/20
6 HSPU
3 Hang Power Cleans @ 135/95
 8 rounds 3 reps
Workout Scaled
David Lance 02/18/2014 Hyper CrossFit None Start
30 KB Swings @ 70/55
30 Cal Row

2 Rounds
30 Clean and Jerks @ 115/75
30 Burpees

Finish
30 KB Swings
30 Cal Row		 24m 36s
Workout Scaled
David Lance 02/12/2014 Hyper CrossFit None Jerk Max
Split or Push Jerk		 185 lbs
Performed as RX
David Lance 02/06/2014 Hyper CrossFit None Back Squats
5, 5, 3, 3, 1, 1
Work up to heavy singles		 265 lbs
Performed as RX
David Lance 01/30/2014 Hyper CrossFit None For time:
Row 500 meters
50 Med Ball Sit-ups 20/14
Row 1,000 meters
30 Med Ball Sit-ups
Row 2,000 meters
20Med Ball Sit-ups		 22m 23s
Performed as RX
David Lance 01/30/2014 Hyper CrossFit None Snatch Grip Deadlift
5 x 3 105% of Max Snatch		 185 lbs
Performed as RX
David Lance 01/29/2014 Hyper CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 40 reps
Performed as RX
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
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
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