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Athlete Date Sort Location Workout Name Description Results
David Lance 07/17/2013 Hyper CrossFit None Split Jerks
7 x 2		 160 lbs
Performed as RX
David Lance 07/17/2013 Hyper CrossFit Birthday WOD 39 - Clean and Jerk 135# 16m 24s
Performed as RX
David Lance 07/15/2013 Hyper CrossFit None 3 rounds for time:
10 deadlifts @ 225/175
20 push-ups
30 sit-ups 		8m 52s
Performed as RX
David Lance 06/27/2013 Hyper CrossFit None 3 Rounds for Time:
Buy In 100 double unders

20 Pull Ups
20 One arm alt SDHP w/ KB @ 55/35
20 Lunges w/KB @ 55/35

Buy Out 100 Double unders		 025m 55s
Performed as RX
David Lance 06/27/2013 Hyper CrossFit Front squats Front Squats 5 x 3 heavy triples 195 lbs
Performed as RX
David Lance 06/26/2013 Hyper CrossFit Deadlifts Romanian Deadlifts 5 x 5 175 lbs
Performed as RX
David Lance 06/26/2013 Hyper CrossFit None 4 Rounds for Reps:

3 Minutes AMRAP

Row 20 Calories
15 Burpees
Max Medball slams @20/16 with remaining time

Rest 1 Minute		 158 reps
Performed as RX
David Lance 06/20/2013 Hyper CrossFit None 12 minute AMRAP

10 Wallballs @ 20/16
5 Burpees
100m		 6 rounds 15 reps
Performed as RX
David Lance 06/18/2013 Hyper CrossFit DT Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps		 14m 35s
Workout Scaled
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
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
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
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