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Athlete Date Sort Location Workout Name Description Results
Joe Vogelbacher 01/20/2014 Hyper CrossFit None 12 Minutes AMRAP
6 Pull Ups
10 Sit Ups
14 OH Walking Lunges w/ 45/25		 8 rounds 16 reps
Performed as RX
Joe Vogelbacher 01/10/2014 Hyper CrossFit None Shoulder Press Max Test 155 lbs
Performed as RX
Joe Vogelbacher 01/10/2014 Hyper CrossFit None 20 Min AMRAP:

20 Walking Lunges
Farmer Carry w/KB or DB in ea hand @ 55/35
20 Leg Raises w/ 45/25 plate held up
Farmer Carry
3 ea arm Turkish Get Ups @ 55/35
20 Ring Rows		 2 rounds 46 reps
Performed as RX
Joe Vogelbacher 01/09/2014 Hyper CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 46m 07s
Performed as RX
Joe Vogelbacher 01/08/2014 Hyper CrossFit None 21 Cleans @ 135/95
1000m Row
15 Cleans
750m Row
9 Cleans
500m Row

 13m 27s
Performed as RX
Joe Vogelbacher 01/02/2014 Hyper CrossFit None Back Squats
5 x 3 @ 80 %		 315-315-315-315-315 lbs
Performed as RX
Joe Vogelbacher 01/02/2014 Hyper CrossFit None For Time:

2000m Row
25 Jumping Pull Ups
1000m Row
25 KB Swings @ 55/35
500m Row
25 Lateral Burpees over Rower		 21m 15s
Performed as RX
Joe Vogelbacher 12/31/2013 Hyper CrossFit Bull Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile		 1h 12m 25s
Performed as RX
Joe Vogelbacher 12/23/2013 Hyper CrossFit None Front Squats 5 x 2 @ 80% or greater 200-200-200-200-200 lbs
Performed as RX
Joe Vogelbacher 12/23/2013 Hyper CrossFit None Buy In: 100 Double Unders

21 - 15 - 9

Pull Ups
Med Ball Sit Ups @ 20/16

Buy Out: 100 Double Unders
 10m 53s
Performed as RX
Joe Vogelbacher 12/18/2013 Hyper CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 6 rounds 25 reps
Workout Scaled
Joe Vogelbacher 12/16/2013 Hyper CrossFit PVC Pipe mania 5 Rounds:

5 PVC Pipe shoot throughs w/push up and dip
10 Lateral Burpees
20 PVC pipe dips

Basic WOD:
5 rounds
5 shoot throughs
10 lateral burpees
20 PVC pipe dips
 12m 28s
Performed as RX
Joe Vogelbacher 12/16/2013 Hyper CrossFit None Front Squats
5 x 3 		135-155-185-205-225 lbs
Performed as RX
Joe Vogelbacher 12/10/2013 Hyper CrossFit None Skill: Double Unders

For Time:

18, 15, 12, 9, 6, 3

Burpee Box Jumps @ 24/20
Pull Ups		 11m 03s
Performed as RX
Joe Vogelbacher 12/09/2013 Hyper CrossFit None Bench Press
3 x Max reps @ Body weight
If athlete can't do body weight then 85 % of 1 Rm		 205 lbs
Performed as RX
Joe Vogelbacher 12/09/2013 Hyper CrossFit None Rowing Intervals Max Effort
1000m
1000m
500m
500m

Rest Approx 2 mins between rows		 10m 48s
Performed as RX
Joe Vogelbacher 11/19/2013 Hyper CrossFit Holbrook Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute		 24:15 lbs
Performed as RX
Joe Vogelbacher 11/18/2013 Hyper CrossFit None 10 Rounds for time:

10 Box Jumps @ 24/20
10 Chest to Ground Push ups on Dumbells		 10m 20s
Performed as RX
Joe Vogelbacher 11/15/2013 Hyper CrossFit None 4 Rounds for Time:

3 Clean,Squat,Press Complex @ 115/75
12 C2B Pull Ups
20 Box jump Overs (No hip extension required) @ 24/20
 22m 53s
Performed as RX
Joe Vogelbacher 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		 23m 22s
Performed as RX
Joe Vogelbacher 10/10/2013 Hyper CrossFit None Push Press
5 x 5 shoot for a 5 rep max if possible if not challenging worksets		 135-135-135-135-135 lbs
Performed as RX
Joe Vogelbacher 10/10/2013 Hyper CrossFit None Buy in: 15 Hang Cleans @ 135/95
3 Rounds of:
15 Box Jumps @ 30/24
15 T2B
But out: 15 Hang Cleans

*every 2 minutes execute 5 shoulder to overhead*		 13m 28s
Performed as RX
Joe Vogelbacher 08/30/2013 Hyper CrossFit None 3 Rounds for time:

100m run
Overhead Plate carry @45/25
500m Row
15 HR push ups
Broad jumps 70 ft		 13m 30s
Performed as RX
Joe Vogelbacher 08/28/2013 Hyper CrossFit None For Time:
40 Wallballs @20/14
25 Sit Ups
2 Shuttle Sprints from wall to middle of gym
30 Wallballs
20 Sit Ups
2 Shuttle Sprints
20 Wallballs
15 Sit Ups
2 Shuttle Sprints
10 Wallballs
10 Sit Ups
2 Shuttle Sprints		 8m 30s
Performed as RX
Joe Vogelbacher 08/27/2013 Hyper CrossFit None 4 Rounds for time:

12 KB Swings @55/35
14 Chest to Ground Push Ups
16 KB Push Press (8 ea arm)@55/35
200m		 11m 15s
Performed as RX
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