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Athlete Date Sort Location Workout Name Description Results
David Lance 12/17/2013 Hyper CrossFit None Push Press
5 x 3		 155 lbs
Performed as RX
David Lance 12/16/2013 Hyper CrossFit None Front Squats
5 x 3 		225 lbs
Performed as RX
David Lance 12/10/2013 Hyper CrossFit None Skill: Double Unders

For Time:

18, 15, 12, 9, 6, 3

Burpee Box Jumps @ 24/20
Pull Ups		 16m 21s
Performed as RX
David Lance 12/06/2013 Hyper CrossFit None Deadlift
1, 1, 1, 1, 1, 1		 345 lbs
Performed as RX
David Lance 12/06/2013 Hyper CrossFit None 15 min AMRAP

30 Double Unders
10 chest to ground push ups
30 Double Unders
10 Medball Cleans @ 20/14		 8 rounds 78 reps
Workout Scaled
David Lance 12/03/2013 Hyper CrossFit None Shoulder Press
5, 5, 3, 3, 1, 1		 115 lbs
Performed as RX
David Lance 11/12/2013 Hyper CrossFit Gallant For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups		 32m 15s
Workout Scaled
David Lance 11/06/2013 Hyper CrossFit None Clean Deadlift + Clean

5 x 2		 165 lbs
Performed as RX
David Lance 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
 35m 32s
Workout Scaled
David Lance 11/04/2013 Hyper CrossFit None Thrusters 5 x 2 165 lbs
Performed as RX
David Lance 11/04/2013 Hyper CrossFit None 12 Min AMRAP

50 Squats
40 Double Unders
30 Ring Rows
20 Double Unders		 2 rounds 080 reps
Workout Scaled
David Lance 10/28/2013 Hyper CrossFit None Front Squats 5 x 3
@ 80%		 215 lbs
Performed as RX
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 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
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