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Athlete Date Sort Location Workout Name Description Results
James Aguanno 12/18/2012 Hyper CrossFit BURPEE BOX JUMPS and FRIENDS Skill Work: 10 Minute EMOM
2 Squat Cleans, 2 Split Jerks

3 Minute Rest Between Skill Work and WOD

WOD:2 Rounds For Time

2 Burpee Box Jump
15 Body Rows
4 Burpee Box Jumps
15 Med Ball Sit-ups
6 Burpee Box Jumps
15 Body Rows
8 Burpee Box Jumps
15 Med Ball Sit-ups
10 Burpee Box Jumps
15 Body Rows
10 Burpee Box Jumps
15 Med Ball Sit-Ups
 10m 30s
Workout Scaled
James Aguanno 12/12/2012 Hyper CrossFit Clean Lift Cycle part 2 Quick review of previous skill, then move on to current :
Clean Pull from Above Knee to shoulder shrug. 3 x 3
Clean Pull from Above Knee to Power clean (landing)
position. 3 x 3
Clean Pull from Below Knee to shoulder shrug. 3 x 3
Clean Pull from Below Knee to Power clean (landing) position.
Clean Pull from floor to below knee(Lift Off). 3 x 3
Romanian Dead Lift. 3 x 5

Wod: 100 T2B/K2E for Time		 9m 14s
Workout Scaled
James Aguanno 12/10/2012 Hyper CrossFit Clean Lift Cycle Start of Clean Lift cycle: Olympic Bar to be used with all movements.
Front squat 3 x 5 *may add weight if able to maintain form(Max at 95lbs).
Clean Pull from mid-thigh (power position) to shoulder shrug. 3 x 3
Clean Pull from mid-thigh and receive bar in Power Clean position. 3 x 3

Wod: For Time
30-25-20-15-10-5
KB Swings 55/35
Wallballs 20/14		 14m 45s
Workout Scaled
James Aguanno 12/05/2012 Hyper CrossFit Jumps, Squat, Push, Run Skill: Learn and practice Double Unders

Wod: 3 timed rounds

Each round will be timed seperately record each individual round time in notes section. Record overall time for score minus rest periods.

20 Box Jumps 30/24
10 OHS Right arm w/KB 55/35
10 OHS Left arm w/KB
20 Hand Release Push-ups
100m sprint

Rest 1 min between rounds.		 13m 15s
Workout Scaled
James Aguanno 11/28/2012 Hyper CrossFit Hand Release Push-ups, Air Squats, T2B Skill: Box Jump max height

Wod: 15 Min Amrap for Reps

Perform Max set of:

Hand Release Push-ups
Air Squats
T2B/ knees to chest
Run 3 laps inside gym after the exercises, repeat until time expires. Score is total reps		 297 reps
Performed as RX
James Aguanno 11/26/2012 Hyper CrossFit Box Jumps, Pull-Ups, KB Swings Skill: Front Squat 5 x 5

Wod: For reps

Max unbroken box jumps

Max unbroken Pull-ups

Max unbroken KB swings 55/35

Each exercise is for 2 minutes. Count number of reps until you break up a set. Once you break up a set do not continue to count reps. Finish the remainder of the 2 minutes with that exercise. Rest 3 min in between exercises. Score is total unbroken reps from all 3 exercises.		 54 reps
Performed as RX
James Aguanno 11/20/2012 Hyper CrossFit Karen Skill: L-Sits and Kipping Pull-ups

For time:
150 Wallball shots, 20 pound ball		 10m 59s
Workout Scaled
James Aguanno 11/19/2012 Hyper CrossFit KB Swings, Box Jumps Strength and Conditioning
Back Squat 3-3-2-2-2-1-1-1-1-1

Wod: 12 Min amrap

Kb swings and Box jumps ascending ladder

55/35 KB's
24/20 Box		 12 rounds 4 reps
Workout Scaled
James Aguanno 11/14/2012 Hyper CrossFit Hang Power Cleans and Burpee Box Jumps 20 Minute EMOM

Even minutes 5 Hanging Power Cleans
Elite Male RX 135/ Male Rx 95
Elite Female RX 95/ Female Rx 65

Odd minutes 5 Burpee Box Jumps 24/20		 20m 00s
Workout Scaled
James Aguanno 11/12/2012 Hyper CrossFit 300 Strength and Conditioning Front Squats 5 x 2 90% of 2 rep max

For Time
25 Pull-ups
50 Deadlifts 135/95
50 Push-Ups
50 Box Jumps 24/20
50 Toes to Bar
50 KB Clean and Press 35/20
25 Pull-ups

Scaled version: Is 15 pull-ups and 30 reps on all exercises. Weights are the same.		 14m 40s
Workout Scaled
James Aguanno 11/07/2012 Hyper CrossFit Overhead Walking Lunges, Burpees Strength and Conditioning: Back Squat 5 x 5

For time

22 Overhead walking lunge steps 45/25
5 Burpees
2 fast laps inside gym
18 Overhead walking lunge steps
10 Burpees
2 laps
14 Overhead walking lunge steps
15 Burpees
2 laps
10 Overhead walking lunge steps
20 Burpees
2 laps		 9m 44s
Workout Scaled
James Aguanno 10/31/2012 Hyper CrossFit None 12 min. AMRAP
20 ft. Bumper plate carry (alternating hands with pinch grip)
10 pushups
10 pistols (5 each leg)		 6 rounds 11 reps
Workout Scaled
James Aguanno 10/31/2012 Hyper CrossFit None Shoulder Press
2-2-2-2
1-1-1		 95 lbs
Performed as RX
James Aguanno 10/24/2012 Hyper CrossFit None WOD: For time

15-10-5-10-15

KB SDHP (55/35)
KB Swings (55/35)
Burpees (onto a 45 lb plate)		 12m 41s
Workout Scaled
James Aguanno 10/19/2012 Hyper CrossFit None 7 Rounds
RX Basic
7 Box Jumps 24"/20" 20"/ 14"
7 T2B
7 OH Squat 95/65 75/45		 12m 30s
Workout Scaled
James Aguanno 10/17/2012 Hyper CrossFit None 4 rounds for time

10 Deadlifts 225/135
25 Airsquats
15 Knees to Chest
200m		 18m 03s
Workout Scaled
James Aguanno 10/15/2012 Hyper CrossFit None WOD:15-12-9

Front squats 135/95
Pulll ups
Burpees

 9m 43s
Workout Scaled
James Aguanno 10/10/2012 Hyper CrossFit None WOD: AMRAP 20

15 Deadlifts @ BW
15 ring Dips		 6 rounds 23 reps
Workout Scaled
James Aguanno 10/08/2012 Hyper CrossFit None WOD: 3 Rounds

10 Pistols (alternating legs)
10 Wall walks
10 K2E
After each round 400m run		 24m 35s
Workout Scaled
James Aguanno 10/06/2012 Hyper CrossFit None Partner WOD

start w/ 100 DU or 200 singles each
Between each other;
100 one arm snatches 53/35 RX. 35/20. Basic
100 weight sit ups 45/25 RX. 25/10. Basic
100 Ring Dips
100 T2B RX K2E Basic
100 Double KB lunges - Front rack position

 35m 00s
Workout Scaled
James Aguanno 10/03/2012 Hyper CrossFit None 21-15-9

Wall Ball 20/14 RX. 16/12 Basic
Med Ball Clean 20/14 RX. 16/12 Basic
Burpees		 13m 03s
Performed as RX
James Aguanno 09/26/2012 Hyper CrossFit Hang Cleans 5 x 3 Hang Cleans 115 lbs
Performed as RX
James Aguanno 09/26/2012 Hyper CrossFit Box Jumps, Thrusters 10,9,8,7,6,5,4,3,2,1

Box Jumps 30/24
Thrusters 95/65

*100m after every round completed.		 20m 53s
Workout Scaled
James Aguanno 09/24/2012 Hyper CrossFit None For time: 3 rounds
15 hand release push ups
10 tuck jumps
5 front squats 95/65

At the end of 3 rounds finish with 400 M run. 		5m 46s
Performed as RX
James Aguanno 09/19/2012 Hyper CrossFit Cindy Partner 25 min AMRAP:

Partner 1: (1 round, then switch with partner)
-5 Pull-ups
-10 Push-ups
-15 Squats

Partner 2: (as many as possible until partner finishes 1 round of Cindy then switch with partner)
Jump ropes: singles or DU (basic: tuck jumps)

No partner: 20 min Cindy alternating with 50 jump ropes after every round completed.		 11 rounds 18 reps
Workout Scaled
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